Exercise Bike Training

Exercise bikes have been around for a very long time. People have had home exercise bikes for decades, and though the older ones didn’t look so much like today’s professional gym stationary bikes, they worked on similar principles, specifically, getting people up off their couch and doing some exercise. If you have one stored away, it may be well worth your while to get it out and dust it off.

Exercise bikes are all made with a saddle, handlebars, and pedals like a regular bicycle. Some exercise bikes have ergometers on them to measure how much work is done by the person working out. It’s possible to use an ordinary bike in stationary form by placing it on rollers or a trainer. But most of the people who do this are racing cyclists who want to train on their own bike while indoors.

The Gymnasticon was a primitive version of an exercis e bike that was in use as far back as 1796! Today there are many different styles of exercise bikes to accommodate any style of exercise bike training. Exercise bikes may be recumbent (where you pedal from a reclining position) or upright, or they may be specially built for indoor cycling (“spinning”) classes.

Some exercise bikes have handlebars connected to the pedals to give the upper body a workout, and most have resistance settings that can increase or decrease the intensity of the workout. Types of resistance mechanisms include friction settings, fans, and magnets. There are even models that let the user pedal backwards. This exercises a whole different set of muscles from forward peddling. And many of the newer bikes now have video screens attached so that the person working out doesn’t get bored.

And that’s one of the main things you should take into account when startin g an exercise program. If it bores you, you’ll stop doing it most likely. But one of the best things about a stationary bicycle is that many models are quiet enough that you can watch television or listen to an mp3 player while you work out, and this goes a long way toward reducing boredom. A lot of people subscribe to podcasts on topics they are interested in, and then listen to them while working out.

Two other reasons exercise bikes are so popular is that they are kind to the joints, and they take the element of weather out of your choice to exercise, whether you’re in a gym or in your own home. Many gyms provide televisions to watch while exercising, though not all have video screens for each individual exercise bike.

Exercise bike training can take place any time of day at your house, and after dark at gyms, so riding at night is no longer a consideration.

Choosing an exercise bike can be a bit overwhelming because there are many, many options available. The first thing to ask yourself is if you want an upright or recumbent style bike. Small manual bikes go best in small spaces. If you want a full sized programmable bike you’ll need to make sure you have enough room for it. Buying a used exercise bike may be a great way to save money, as long as you do your research first and choose a reliable brand and check it out thoroughly first. New or used, you need to have a range of prices in mind before you shop.

While research can start with web browsing, it shouldn’t end there. Try out as many bikes as you can at specialty sporting goods stores, gyms, or that belong to your friends.

Most American libraries carry Consumer Reports magazine, and this is a great place to research exercise bikes. Always keep in mind what your needs are and what your wants are so that you don’t end up cheating yourself by getting an exercise bike that you don’t really like simply because it’s inexpensive, or spending too much on features that you don’t need or want. Remember that electronic exercise bikes offer many options for exercise bike training, but consider whether you want to use the options, or if your approach is simply to cycle while you listen to music or watch television to get some exercise.

You can spend from a few hundred dollars to a few thousand dollars on an exercise bike. Your best option is to buy an exercise bike from a local dealer of fitness equipment. This way you’ll get a warranty, the option of a service contract, and most likely some assistance with learning to operate your bike and the chance to try one out before you choose. A general rule of thumb for the average exerciser is that $700 to $800 will buy a decent bike that will hold up well.

If you are thinking about getting a used bike and you belong to a gym, ask one of the staff members to let you know when the gym plans to upgrade bikes. They may be willing to sell their used bikes for a great price. Also check classifieds, and ask your local fitness equipment dealer if they know of any manufacturers that sell reconditioned exercise bikes.

Don’t write off recumbent bikes thinking they’re just for senior citizens and people undergoing physical therapy. The fact that they’re non-impact machines and comfortable may be an extra incentive for exercise bike training. And recumbent bikes are not “easier” than upright bikes. Think about it. When you’re upright, you are helped by gravity when you’re pedaling. But when you’re reclining, you don’t have gravity to help you pedal. Make sure whatever bike you choose fits you. If you’ve bought from a fitness equipment dealer, they should help you or tell you how to adjust your bike so that the seat height is correct and the handlebars are the proper distance away from where you’re sitting.

Whether you buy your own stationary exercise bike or use one at the gym, how do you keep from burning out or losing interest? The first thing to recognize is that you will hit a feeling of boredom once you get used to working out, and it may be hard to motivate yourself to stick with it. There will be a few times you’ll have to force yourself to exercise. But once you get past that initial “hitting the wall” period, it gets easier, especially if you have something to occupy you while you exercise.

If you’re going to the gym, one great way to keep on with your exercise bike training is to find a friend to go with you. Exercise bikes are usually quiet enough, and workouts are usually tame enough that carrying on a conversation is possible. Research shows that exercise bike training while watching television, listening to music, or flipping through a magazine is less intense than working out without such “props,” but the flip side is, people tend to exercise longer when they do this.

On those days when you can’t get enthusiastic about working out, try a compromise: vow to ride for five minutes, and if you’re still not “feeling it,” you can stop. Often just getting started is enough to get you back in fitness mode. If you’re just beginning, then you’re probablygoing to start with workouts of only 10 or 15 minutes anyway.

Proper technique will make exercise bike training more comfortable too: resist the urge to scrunch your shoulders up toward your ears, sit so that your abdominal muscles are supporting your back, and invest in padded bike shorts or a gel-cushioned seat for comfort. Once you realize that you are becoming more fit, your motivation to keep on with it will grow.

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