Introduction
Stationary exercise bikes are one of the most used home and gym workout equipment. Unlike other types of workouts, exercise bikes offer a low impact, non-weight bearing workouts that places less stress on your body, thus reducing the chances of getting injured. Additionally, exercise bikes are also good at toning your body. But what does an exercise bike tone? In this post, we are going to tell you which parts of your body an exercise bike will tone.
Bum and stomach
Toning bum and stomach not only adds extra beauty to your physics but it also helps to enhance your health. If you are currently not impressed with the current shape of your bum and your stomach and want to tone them further, then a stationary exercise bike will do the job for you. One of the reasons why an exercise bike is very effective at toning bum and stomach is because it focuses on toning specific muscles on your bum and muscles. Some of this include Gluteus Minimus, Gluteus Medius and Gluteus Maximus, all of which are responsible for toning our buttock.
When you ride on an exercise bike, your body will burn calories especially on stubborn areas such as your belly. Research has shown that a person weighing 120 pounds can burn up to 190 calories while riding on an exercise bike. The good thing about exercise bikes is that they mainly target your stomach and bum muscles. When riding a bike, your body will generate energy from your stomach and waist. Additionally, bike exercise help to join leg muscles with stomach and waist muscles. This will in turn help to tone your stomach and bum, thus giving you a killer shape and figure.
Legs
Riding a stationary bike can also help to tone your legs and lower body. Studies suggest that a stationary exercise bike can help you gain well-defined muscles on your legs. When you are peddling, your quadriceps, hamstrings, and calves muscles are constantly engaged. The calf muscles and gluteal muscles are also worked when you pedal thus toning your legs. If you want to challenge yourself and gain more strength on your legs, then you need to work your leg muscles more by increase resistance to a more challenging level. The constant contraction and relaxation that the exercise bike creates on your legs help to tone them, making them stronger.
Arms
In addition to toning your legs, stomach, and buttocks, an exercise bike also helps to tone your arms. While peddling your bike, you are also toning your arms by the way you grip the handlebars. For instance, an Upright Exercise Bike will allow you to stand and sit as you like. It also allows you can also move your arms where you want them to be. The constant movement of your arm while working out on your bike help to tone your arms. In Recumbent Bikes, the handlebars are located at the front or side of the bike. Working out on an exercise bike helps to engage crucial muscles including your biceps, triceps and shoulder muscles, all of which helps to tone your arms.
Tips on how to get the most out of your exercise bike
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Set the bike properly
The first thing that you need to do before you start working out on your Folding Exercise Bike is to set it properly. Without a proper fit, you won’t be to produce much power. Additionally, you also risk injuries such as back pain, knee strain, and neck strain. It is therefore very important to take your time to set your exercise bike before you start working out. Important things to consider and adjust before you start using your bike include the seat height, saddle angle, and handlebars.
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Create a personalized exercise program
You won’t go far if you don’t have a workout goal. If you want to get the most out of your exercise bike, then you need to create a personalized exercise program that will help you help build your strength gradually. The program should also be fun and challenging. Most modern exercise bikes have built-in exercise programs that are fun and challenging. If your bike has one then you can use it to help you burn as many calories as possible. Also, don’t forget to track your progress.
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Try interval training
The reason why most training experts recommend interval training is because it helps you to burn more calories within a short period. A study conducted by the American college of sports medicine revealed that interval training is one of the most effective ways to burn calories fast. Interval training involves mixing very intense bursts of cycling with a short period of light cycling. Incorporating interval training on your workout will help you get the most from your bike workouts.
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Increase duration
The more your ride on your exercise bike, the more effect the exercise bike will have on your body. If you want to get a strong and well-toned body, then you need to increase your workout duration. The American College of Sports Medicine recommends that you should work out on your bike for at least 30-60 minutes a day, five days a week to get the most out of your workouts.