Biking: Good Cardio

Hey guys

There are three main types of bikes: the classic bike, the bike with arm levers and the recumbent bike (reclining). Stationary cycling is exactly like real cycling but without balance or scenery. The bikes may utilize a flywheel, resistance strap or air resistance mechanism, but they all provide the same basic workout.

Here is Noelle and me doing cardio biking on one of those days that we didn’t feel like running on the treadmill.

1. The classic bike is like the one pictured to the right: just a seat, handlebars and pedals. This is what most people think of when they hear the words "stationary bike".
2. Bikes with arm levers incorporate a push-pull movement to work the upper body as well.
3. The recumbent bike (where you sit back in a chair and the pedals are in front of you) is the most comfortable. This type of seat can alleviate any numbness you may experience when riding a bike with a regular seat. The recumbent bike position unblocks the hips allowing additional muscles, e.g. hamstrings and glutes, to engage. This burns more calories and takes stress off the knees by helping the quads perform the work.

Cycling Pro and Cons
Cycling, like any activity has its advantages and disadvantages.

Pros

• Cycling is good because it is completely non-impact, making it ideal for those carrying a lot of excess weight. There is no stress on knees or back.
• It is convenient to do. All you need is the bike.
• It requires almost no skill to learn.

Cons

• Bikes can have uncomfortable seats. This can be a major issue if you plan on using the bike for long periods of time.
• Since it only works the lower body, it doesn’t burn as many calories as an exercise that also involves the upper body. Some bikes have arm levers that address this issue.
• It can be fairly dull as the scenery never changes. Reading a book or magazine, listening music, watching television or having good company can help alleviate this problem.

Setting the Seat
When you are using a bike, it is important to set the seat correctly. Here are a few pointers.

• The seat should be set at a height so that when the pedal is at the bottom you still have a slight bend in your knee.
• If you have to lean over each time you push, it will get uncomfortable in a hurry.
• Set the seat too low and you will not get maximum extension and therefore you will not get maximum power.
• Most seats have a pin in the back that you pull out, allowing you to raise or lower the seat.

Spinning
Group stationary cycling classes have become popular recently. This is called Spinning. It is a similar concept to aerobics classes in that you have somebody leading the group but each person is on a bike instead of just on the floor or on step platforms. The instructor systematically varies the resistance and tempo, often to music, to keep the cycling from getting boring. It is similar to Fartlek (speed play) training on a bike. For those who find solo stationary biking boring, this can be a good alternative.

Last year when I decided to stop competing and to return to training for living, I got myself a spinning bike to help myself get back into shape. Let me tell you, it was a very good investment. Now, you may say that “I don’t have the room” or “I don’t want to leave that in my living room” but you know something, the spinning bike can actually look quite good as a home deco piece. After a year, I still love my bike.

Happy spinning!

AlejandroQ.