Stationary Biking

Reviewed By:
Liz Neporent, MA

Stationary Biking Basics

Stationary biking is a simple way to burn calories and get your cardiovascular exercise. Just hop up onto the seat of your indoor cycle and pedal away.

At the gym or at home, stationary cycling is forever popular because it requires little skill, thought or body movement. You can catch up on your reading, watch TV or simply "zone out." Bikes come in high-tech versions with Internet access or low-tech models with just pedals and a flywheel - but the activity is definitely low-tech.

When buying a bike for home, be sure it is comfortable to pedal and the seat is tolerable for more than a few minutes at a time. You will also want to set it up in a place where it will be convenient to use. Otherwise your new exercise equipment may join the ranks of many now serving as clothes hangers.

Upside of Stationary Biking

• It's a good choice for beginners and can also be modified to present a challenging workout to the most hard-core exerciser.
  
  
• There's little chance for injury.
  
  
• You'll never have to worry about weather making you miss a workout.
  
  
• Making a one-time investment in a high-quality stationary bike can pay off with years of workouts.
  

Downside of Stationary Biking

• If you're into scenery, you may get bored on your stationary bike.
  
  
• Though cycling provides great cardiovascular and calorie-burning benefits, it (like other non-weight-bearing exercises) does little to increase bone density.
  
  
• You may miss the social interaction of the gym if you set up a stationary bike at home.
  

Is Stationary Biking for You?

This chart can help you see how stationary biking fits your goals and lifestyle concerns. 

Stationary Biking Tips

• The seat is the key; comfort rules. Set your seat height so that your knee is only slightly bent on the downstroke.
  
  
• If you want to bring your outdoor bike inside, buy a wind trainer, a piece of equipment on which you can perch your bicycle. This relatively inexpensive gadget ($40-$100) can give outdoor cyclists a foul-weather option.
  
  
• Stationary bikes now come with many options, including pulse monitors and programmed resistances. There are also simple models available if you find electronics intimidating or you just don't want to deal with a lot of buttons.
  

Liz Neporent, MA on Stationary Biking

Want a good cardio workout you can do while watching your favorite TV show or reading a book? Stationary biking may be for you. Sit down and pedal your way to a stronger cardiovascular system and better stamina. And push yourself a bit. It's not enough to simply spin your legs with light resistance.

Because stationary biking is not a weight-bearing exercise, it won't strengthen your bones. Mix in some time with free weights and you'll be building a complete leaner, stronger body.

iVillagers on Stationary Biking

"Cycling refreshes me and puts me in a wonderful mood. It reduces my stress and it helped me lower my blood pressure." -- An iVillager

"I quit the gym and ride a stationary bike at home instead. The gym took so much time that I felt guilty about going. Now I just hop on my bike. I'm home with the children, and I can plan dinner and be ready to go by the time my husband gets home." -- iVillager sherrybrady

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