A stationary bike is a cardiovascular exercise that will strengthen your legs and lungs. It is a low-impact option and is easy on your joints.
Recumbent or Upright?
Choose a bike that is most comfortable for you. A recumbent bike places the body in a naturally seated position, whereas an upright bike is great for those who want to simulate hills and sprinting.
Sitting Properly
Be sure your legs are almost straight when the pedal is at the lowest position. Your feet should feel snug in the pedal straps. Pedal with the ball of your foot. Keep your chest up and your shoulders back. Proper spine alignment will prevent neck and back pain.
Calories Burned
A 200 lb. person biking vigorously for 30 minutes can burn 500 calories. A 150 lb. person will burn 375. A moderate pace will burn 333 calories (250 for a 150 lb. person). And at a light pace, he will only burn 262 calories (196 for a 150 lb. person).
Adding Weight
You can burn extra calories by adding weight to your cycling workout. Grab a pair of dumbbells and perform biceps curls, shoulder presses or triceps curls as you work out.
Considerations
Because the stationary bike does not include a full range of motion and involves mostly the leg and buttock muscles, it is most effective when exercising for longer periods to see weight-loss benefit.
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