| Thursday February 9, 2012 |
 |
|
|
|
|
Aerobic Exercise / Stationary Bicycling
|
|
submitted by Dr. Gary Farr - Contact the author here.
Last Updated July, 9, 2002
|
Save Money! Check out our special offers here.
|
| Stationary Bicycling |
 |
Stationary bikes allow you to work out inside in the winter and can be used anytime day or night. Some gyms have internet and e-mail access on bikes today. You can also watch the news or catch up on the newspaper, but make sure you don't lose your focus and pedal too slowly.
|
Cycling Tips |
-
First of all, there are two types of stationary bicycles: upright or recumbent. The recumbent bike does offer more back support but otherwise neither one is better than the other. It is a matter of personal preference.
-
Make sure the seat height is correct. You want to make sure that when the pedal is at the lowest position that your leg is almost straight. You should have a slight bend in the knee. Your legs shouldn't feel crunched for space when they are at the top of the pedal stroke and you should not have to move your hips a lot when you pedal.
-
While pedaling you should push down with the balls of your feet all the way through the heel and during the upstroke use the top of your foot. The footstraps attaced to most stationary bikes make it much easier to do this.
-
Become familiar with the display panel on the machine. Understand the different levels; some have 10 while others can have 40. Keep an eye on the cadence or revolutions per minute (rpm) your cycling. This will help you to make sure you don't go too slow or too fast.
-
Resist the urge to hunch over. Many people develop back or neck pain as the result of rounding their back while cycling. |
|
Stationary Cycling: Beginner |
|
Week |
Speed |
Time Goal
(min) |
Frequency/Week |
|
1 |
15/MPH/55 RPM |
18 |
3 |
|
2 |
15/MPH/55 RPM |
20 |
3 |
|
3 |
15/MPH/55 RPM |
22 |
3 |
|
4 |
15/MPH/55 RPM |
26 |
4 |
|
5 |
15/MPH/55 RPM |
28 |
4 |
|
6 |
15/MPH/55 RPM |
30 |
5 |
|
7 |
17.5/MPH/65 RPM |
25 |
4 |
|
8 |
17.5/MPH/65 RPM |
28 |
5 |
|
9 |
17.5/MPH/65 RPM |
30 |
5 |
|
10 |
20/MPH/75 RPM |
25 |
4 |
|
11 |
20/MPH/75 RPM |
28 |
5 |
|
12 |
20/MPH/75 RPM |
30 |
5 |
|
Stationary Cycling: Intermediate |
|
Week |
Speed |
Time Goal
(min) |
Frequency/Week |
|
1 |
17.5/MPH/65 RPM |
25 |
4 |
|
2 |
17.5/MPH/65 RPM |
28 |
4 |
|
3 |
17.5/MPH/65 RPM |
30 |
5 |
|
4 |
17.5/MPH/65 RPM |
30 |
5 |
|
5 |
20/MPH/75 RPM |
28 |
4 |
|
6 |
20/MPH/75 RPM |
30 |
5 |
|
7 |
20/MPH/75 RPM |
30 |
5 |
|
8 |
22.5/MPH/85 RPM |
28 |
4 |
|
9 |
22.5/MPH/85 RPM |
30 |
5 |
|
10 |
25/MPH/90 RPM |
28 |
4 |
|
11 |
25/MPH/90 RPM |
30 |
5 |
|
12 |
25/MPH/90 RPM |
30 |
5 | Return to How to Have a Healthy Heart.
For a limited time you can schedule a  to talk with a licensed doctor or clinician regarding your condition. Please complete a preliminary  and schedule your consultation NOW!
Use our  to find a doctor in your area.
|
|
|
| |
|
|
|
| |
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
 |
|
| BecomeHealthyNow.com | 701 South Madison Ave. #516 | Clearwater, FL 33756 | (727) 461-7354 |
|
| For questions regarding this site
contact us here. BecomeHealthyNow.com, Inc. All rights reserved. Site design by Dr. Gary Farr. |
| Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. Copyright and disclaimer 2000-2010, BecomeHealthyNow.com, Inc. All rights reserved. View our privacy statement
here. |
| |
|
|
|
