Stationary bike

The stationary bike is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stationary bike also helps develop the lower body. Stationary bikes come in multiple variations, ranging from ones that resemble riding a bike, to recumbent bikes, to fan bikes that work both the arms and the legs. No matter the variation, a stationary bike can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio.

Benefits

  1. Burns a lot of calories
  2. Easier on the joints than running
  3. Great cardiovascular conditioning
  4. Equally effective at HIIT and moderate-intensity cardio
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Stationary bike Images

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Stationary bike Instructions

Stationary bike muscle diagram
  1. To begin, seat yourself on the bike and adjust the seat to your height.
  2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Stationary bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.