The benefits and harms of an exercise bike for women and men

Speaking of home training, we are increasingly thinking about an exercise bike. And not in vain, because an exercise bike is an excellent sports equipment that solves many problems. With a stationary bike, you can lose weight, tighten muscles, form a muscle corset, improve health and just feel great. Many mistakenly believe that the exercise bike trains only the legs, without affecting the body and arms. But this is not so, and today we will prove it to you. In this article, we will talk about the useful qualities of an exercise bike and its contraindications for the female and male body.

What is the use of an exercise bike

Fortunately, today we can engage in any sport that suits us for health reasons, and most importantly, that gives us pleasure. Almost everyone likes to ride a stationary bike - you don’t have to stand or run, you are in a stable sitting position. But, despite the alleged comfort, you are really training, and quite active. So, what are the benefits of cycling?

1. A heart. Exercise bike strengthens the cardiovascular system. A few minutes after the start of classes, your breathing quickens, blood moves through the body at a much greater speed. This allows you to saturate many tissues and organs with oxygen. With regular exercise on a stationary bike, endurance increases, the heart works better, dyspnea ceases to torment.
2. Losing weight. Exercise bike is an excellent cardio load, which allows you to lose weight. As you know, you can create a calorie deficit only by reducing the calorie intake and active cardiac load. You can burn fat all over the body with the help of an exercise bike - it knocks down volumes from the waist, legs, and hips well. It is very important to give not a power load, but a cardiological one. To do this, pedal for a long time, at an average level of resistance.
3. The muscles. Many girls do not want to build muscle, wanting to remain feminine and thin. But you need to understand that it’s not always the muscles that make a girl masculine. Muscles - this is the corset that allows you to keep your back straight and even, these are beautiful embossed legs, taut arms without hanging skin from the forearms, a flat tummy, smooth hips. It is very difficult for a woman to pump up to male sizes without special additives. In addition, the muscles accelerate the process of burning subcutaneous fat - because they need food. So an exercise bike is a great way to pump up muscle. During such physical activity, more than 80% of the muscles of the whole body are activated.
4. Cellulite Since the struggle with the orange peel consists of proper nutrition, massage and sports, it is better to choose an exercise bike as an effective physical activity. During pedaling, the active load falls mainly on the hips and buttocks, which enhances tissue circulation and lymph outflow in these areas. With regular exercise on a stationary bike, the skin gradually becomes smooth and even.
5. Musculoskeletal system. Exercise bike can be used even for people with problems of the musculoskeletal system. The fact is that during such a load the body weight falls not on the spine, but on the body of the simulator. That is, the load on the bones is reduced, and the muscles continue to work.
6. A lot of weight. Many people with a lot of weight are not allowed to do jogging, aerobic or other types of exercise due to the high pressure on their knees and lower legs. But cycling can do almost everything.Large overweight for such physical activity is not a contraindication.
7. Pleasure. Like any other physical activity, cycling promotes the active secretion of endorphins. After such a training, you will feel much better, feel the state of high spirits and unforgettable pleasure. An exercise bike is a great way to cheer up in the morning before a long working day and relax in the evening before going to bed.
8. Posture. Anyone who regularly practices an exercise bike notes that the back has become more even, the shoulders are constantly spread out. This is very useful for girls with a small bust - visually the chest with a flat back increases.
9. Ligaments and joints. If you regularly ride a stationary bike, then the elasticity of the ligaments and joints increases, and the risk of various injuries decreases. This is especially true for men.

In addition, the exercise bike allows you to train at any time of the day, regardless of weather conditions and other external factors. You can do it in the morning, afternoon, evening and even at night - when you have time for this. Frost, snow or rain will not change your plans. And adjustable resistance will allow you to choose the load that matches your physical fitness. Many exercise bikes have built-in multimedia screens that will diversify your sports activities. You can watch movies and listen to music at the same time, or you can imitate a bike ride in nature by recording a ride through the forest or along the seafront.

Contraindications for riding an exercise bike

Any physical activity has contraindications, which should be adhered to. For various diseases of the back, you need to consult a doctor before practicing on an exercise bike. Cycling can significantly tighten the muscle corset, and can exacerbate the problem. For example, with osteochondrosis, cycling is contraindicated, as well as with intervertebral hernias and arthrosis. Special care should be taken in people with heart disease, also only after the permission of the doctor. At risk of hypertension, people with heart disease, tachycardia, angina pectoris, etc. You can not engage in a bicycle for various diseases of the respiratory system - especially asthma. With an exacerbation of colds (when there is a high temperature), it is undesirable to engage in any kind of load at all.

Cycling cannot be practiced with varicose veins, especially if the disease is severe. In no case should you ride a bicycle if you are pregnant. In the early stages, such a load can cause a miscarriage, and in the later stages it can provoke a premature birth. After giving birth, you should not sit on an exercise bike for at least another month. If you had a cesarean section, this period is extended until the suture is completely healed. Also, women should not exercise on an exercise bike during menstruation, especially if they are painful.

Cycling for women

As noted, cycling is very, very beneficial for the female body. Using an exercise bike, you can significantly lose weight, quickly and effectively get rid of the abdomen, tighten your legs and hips, make your buttocks more elastic, and get rid of cellulite. Is this not the dream of many girls who play sports? However, in the struggle for a beautiful figure, several rules must be observed. Most often, women who are engaged in an exercise bike, face such a problem as pumped calves. Indeed, this kind of sport gives a serious load on the calf muscles, due to which they quickly increase in size, especially if there is a predisposition to this.

To prevent this from happening to you, you need to know how to correctly pedal. If you exercise on a low-intensity exercise bike for a long time, you will burn fat and not build muscle.And if you adjust the simulator to high resistance, that you cannot pedal for more than 5 minutes, your legs will swing. You need to set this level so that you can pedal for 40-50 minutes without stopping. Only in this way you can achieve weight loss without undue relief.

Features of exercise on a stationary bike for men

Men also love this sports simulator, because it pumps legs well, is able to make calves and hips more prominent, to get rid of excess subcutaneous and visceral fat. Classes on a stationary bike can make a man more resilient and strong. Many representatives of the stronger sex use an exercise bike as a hitch after performing strength exercises - this relaxes muscles well.

An exercise bike is a great alternative to a regular bike. If you don’t have anyone to leave your children with, if you don’t want to drive on highways and breathe exhaust, if you don’t want to get up early and freeze in the rain and wind, buy an exercise bike. Pay attention to its capabilities - resistance levels should be regulated on it. The height of the pedals should also change if several people, and especially children, are engaged at home. And the rest depends on your preferences and material capabilities. Exercise on a stationary bike, be healthy and beautiful always!

Video: how to exercise on an exercise bike to lose weight