Stationary Bike Workouts

Finally, you got yourself pumped up about joining the gym and actually staying on track this time. But with all the work and family responsibilities, at the end of the day, you are left discouraged and want to head home. You find nothing more appealing than to rush home through the traffic, finish dinner, and curl inside the bed. But what just happened to your firm and confident workout plan? Well, it won't be difficult to say that many times, a lot of us tend to overlook our choices regarding the negative lifestyles. We are so engrossed in paying the bills, getting the kids off to school (if this applies to you), doing good in school, and other hundreds of worries that plague us all day long, that we don't understand the pressure our body experiences. To curb this excuse, which I might add has been used by me as well, why not purchase an exercise equipment that you can use from the comforts of your home. A stationary bike is one of the popular choices while buying an equipment for at-home workouts.

Workouts to Lose Weight

As a low impact cardiovascular exercise, exercise bike workout is effective, as these bikes offer a regular workout for legs, hips, thighs, and glutenous muscles. Plus, these workouts also help you reach the desired heart rate for longer periods of time. The actual exercise can help you burn up to 250 calories in about half an hour. Run over the table below which simplifies the workout by minutes.

Bike Workout - 10 Minutes
3 minutes	Warm up exercise, keep low resistance
4 minutes	Increase resistance for harder workout, sing or talk while working out
3 minutes	Decrease resistance, come back to cool down mode
Bike Workout - 15 Minutes
4 minutes	Warm up exercise, keep low resistance
4 minutes	Increase resistance for harder workout, sing or talk
4 minutes	Bring resistance down a notch
3 minutes	Slow down, come back to cool down mode

The distribution between the two different times for beginners can be advanced once you get used to the exercises. As you keep progressing, the workouts will give you better results.

Benefits of Exercising on a Stationary Bike

If you wish to purchase the bike for yourself, instead of waiting at the gym for your turn, then there are some pros and cons you should keep in mind. As there are different kinds of stationary bikes available in market, it is very essential to choose one that will help you burn more calories in less amount of time. Here are some of the positive aspects of these workouts that you should be aware of.

• It is easy and convenient (as I mentioned before about avoiding crowds at the gym).
• Ideal for those who don't get enough time after work and can perform the exercises at home.
• An added advantage for overweight people and/or those who are not used to working out.
• The risk of injuring your knees and ankles is low.
• Development of a rhythmic pace is fast, which in turn helps in fat burning.
• The exercise, in a long run, can deliver good leg strength.

With the positive aspects, there are also some negative side effects of it as well. While you're too busy trying to lose weight, there are some things you can miss out or overlook as you opt for only a stationary bike. The negative aspects are:

• The exercise only works your lower body.
• Tends to become boring and monotonous after a while.
• Not a complete calorie burner for the rest of the body.
• Metabolism rate is not affected since it is an aerobic exercise.
• Not a great choice for building fitness.
• You can easily substitute walking or jogging to this exercise.
• Not enough range of motion available.

To get a better perspective on whether a stationary bike gives better, similar, or worse benefits than a treadmill, read the article on exercise bike vs treadmill.

Before beginning any kind of stationary bike workouts or other exercise regime, consult a physician for complete information about your health and capacity. Discontinue use of any or all workouts if it is having adverse effects on your health.