Last updated on February 26th, 2022
Getting in shape with a stationary bike workout is a great idea especially if you suffer from joint pain, are a beginner or recently went through surgery and looking for a low impact workout program for weight loss.
One of the effortless ways to get some worthy exercise is by using a stationary bike for workouts. The nice thing about stationary bikes is that you can easily perform your workout from the comfort and solace of your own home.
Neither the need of a gym nor you need a professional trainer. And what’s best is that most stationary bikes have built-in programs to assist you in working out efficiently and safely.
With this article, we aim to help you get fit with a stationary bike workout program (for beginners).
So, let’s dive in and get you straight to the workout program!
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Doing the Program Right
When you sit on a stationary bike, you have already taken the biggest step towards improving your life and well-being.
But there are certain things you need to know before starting the exercise program, even if it’s just riding a stationary exercise bike:
1. Warm-up exercises are essential
If your Stationary Bike Workout has a computerized warm-up program, you can use this to get started with the workout gradually.
A proper warm-up helps you avoid cramps and other muscle problems.
Make sure you have enough water at hand to sip on while working out.
2. Don’t end early
Run the exercise routine through the entire time allotted. Don’t undercut the program by ending early.
Complete it to the full duration. However, it should not make you feel pain or cause any injury.
3. Cooling down is important
Much like warming up, cooling down is just as critical as warming up.
A proper cool-down helps the blood flow to slowly ease in your body and gets back into the same state you were in when you started.
The Benefits of Using a Stationary Bike Workout
Keeping yourself fit can be a task when you have a tight schedule. A Stationary bike just does that with utmost ease.
And, not only the ease or the comfort of doing the workout from home. There are a few more benefits of using a stationary bike:
1. Ease and Comfort
A Stationary Bike lets you work out from your own comfort. You need not spare and spend your time on a regular bike to get that much-required workout.
Furthermore, when you have a stationary bike, you can choose the type of resistance and vary the intensity accordingly and that too without a lot of hassle.
Can you imagine doing the same with a regular bike?
You can watch TV or read a magazine all while you are exercising. Enjoy the feeling of freedom when working out on a stationary bike.
You may experience working out more than you anticipated which is always a good thing when you have a limited time to reduce more pounds.
2. Less Impact on the Body
When you work out on a stationary bike, you burn calories by putting less stress on your knees and joints.
It aims at providing a good cardio workout with a lesser impact on your body.
Working out on a stationary bike, you are strengthening your muscles, keeping the spine healthy which further assists in alleviating back pain.
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3. Full Body Workout
Another benefit of a stationary bike is that it works out your overall body. You get the best of both worlds including the cardio workout benefit and its toning effects on your lower body.
With a stationary bike you will work your butt, inner thighs and calves all in one movement. Not just the lower body, it works on your lower abdominals too.
A stationary bike is a great piece of home gym equipment for a person who wants to achieve a good workout in less time and effort.
4. For Your Health
Go on and start with Stationary bike workouts. These are a simple, less effort form of exercise for young and old people alike.
You can easily get your heart rate up and have a good cardiovascular workout, which is recommended by doctors to do several times per week.
And when you have the option to do this in your own home gym, there’s little excuse for not protecting your health.
These machines are built for people of all ages and all levels of physical fitness.
It is the perfect start to any new fitness program, as well as a great addition to the existing one.
Stationary Bike Workout For Beginners
If you’re just starting to build fitness, it’s important to start slowly and gradually add time and intensity to your workouts.
Start with workouts of 20-35 minutes and later add on more minutes!
1. Introductory Stationary Bike Workout For Beginners
Here are the steps:
- Warm-up by starting with a moderate speed keeping the resistance at the lowest for 5 Minutes.
- Gradually increase the resistance while maintaining the same moderate speed for the next 5 minutes.
- Start pedalling faster with high speed by reducing the resistance for the next 3 minutes.
- Stand up on your stationary bike, have moderate speed and moderate resistance mimicking the jog for the next 5 minutes.
- Sit down on your stationary bike and start the cooldown.
- Pedal for the next 5 minutes with moderate speed and medium to lowest resistance.
2. Stationary Bike HIIT Training Program
Once you’ve solidified your fitness with Stationary Bike Workout, you may want to get to the next level and improve your fitness and stamina with HIIT training.
Here are the steps of a HIIT training plan:
- Warm-Up by Pedaling with medium speed and lowest resistance for 5 minutes.
- Pedal at Maximum Intensity with 5 RPE for 30 Seconds (Moderately High Resistance and Speed).
- Recover by Lowering your intensity with 2 RPE For 30 Seconds (Low Resistance and Moderate Speed).
- Repeat this for 30-30 seconds HIIT Intervals 5 times.
- Cool Down at 1 RPE for 5 minutes (Low Resistance and Speed).
3. Weight Loss Workout Plan
This type of training helps burn more calories reducing your body fat and can be a good option to include in your weight loss plan.
It is also suitable when you want to change the resistance level quickly to make a progression.
Here are steps to follow for a weight loss training plan:
- Warm-Up at 2 RPE for 5 minutes.
- Pedal at 4 RPE for 3 Mins
- Pedal at 6 RPE for 2 Mins
- Pedal at 2 RPE for 3 Mins
- Pedal at 8 RPE for 1 Min
- Pedal at 4 RPE for 1 Min
- Pedal at 3 RPE for 5 Mins
- Pedal at 2 RPE for 3 Mins
- Pedal at 8 RPE for 1 Min
- Pedal at 4 RPE for 1 Min
- Cool Down at 1 RPE for 5 minutes.
Reasons That People Find Stationary Bike Trainers a Good Choice
One of the reasons that people find stationary bike trainers a good choice is that you can choose exactly how long you wish to train for – unlike cycling outside.
If you just want to ride for fifteen minutes then you can do so quickly.
It is, as always, a huge factor when purchasing a stationary bike stand. As we are in the midst of a global credit crisis where everyone is finding it hard to make ends meet, we cannot always afford to spend money buying accessories for our training needs.
However, there are many exercise bike brands and versions available on the market so that you can probably find a bike trainer that will fit your budget nicely.
2. Availability of choices
The range of prices depends on the unique features and quality. If you are looking to purchase a stationary bike stand from a trusted and reputable brand, such as Schwinn or Decathlon, you will, of course, expect to pay more than for a lesser-known brand.
You can also consider the brands such as Reach, Dolphy, Cockatoo, Welcare if you are in the market to buy a bang for your buck stationary bike for yourself.
Good quality bike trainers mostly come with an inbuilt resistance level, which enables you to change how difficult your workout can be.
Various levels of difficulty, resistance levels, and the gradient level are what makes your stationary bike workouts more fun and challenging.
Also, it further makes it suitable for people of all ages and fitness.
4. Fun workouts
A stationary bike doesn’t just have to be for serious cyclists. It can also help your complete family to stay fit and healthy at all times of the year.
Working out on a stationary bike can be fun where any member of the family can use it as they like according to their time and comfort.
If your dad wants to have a go when he arrives home from work after a stressful day for half an hour. Or maybe your mum wants to have a quick five-minute session in the morning.
The whole family is sure to get some use out of the product!
Conclusion: Stationary Bike Workout
Workout on a stationary bike has vivid advantages. It provides a mild low impact workout, without much pressure on the spine and back and shows the desired results in a reasonable time.
Along with this, riding on this bike has several health benefits, especially for those who are suffering from some kind of back problem.
People suffering from spinal stenosis and osteoarthritis, find this form of workout very helpful and effective.
Stationary Bike Workout not only gives them relief from the pain but also reinforces major muscles to increase the back support.
There is no denying that a stationary bike has numerous benefits. They help in burning fat, cardiovascular training and muscle building and also aid in various therapies.
With so many advantages, you should definitely include this exercise bicycle in your fitness regime!
Do immunity-boosting exercises, and live longer!
DISCLAIMER: All suggested tips and suggestions are based on expert advice, research and my personal experience. The content in this article is meant for spreading awareness and not intended as a substitute for professional advice. It’s always better to seek the advice of your physician, fitness trainer or another qualified health care provider with any question you may have regarding fitness advice.