It is the New Year and you are looking for a way to ease back into shape without getting injured. There is nothing more forgiving for those with knee and back problems than a low-impact exercise bike.
In fact, according to LiveStrong.com, “Riding a stationary bike carries a very low risk of injury if used properly. It doesn't require pounding the joints like some aerobic exercises do, and it's easy on the knees, feet and ankles. This makes it good for older people who may have balance problems, arthritis or other age-related conditions.”
As featured in Arthritis Today, physical therapist, Matthew Goodemote says indoor cycling is a great exercise alternative for those who cannot bear excess stress on their joints. It is also important for those with an inability to maintain stability and balance on a road bike.
“It’s also a good option for people with balance problems, he adds, because there is no need to lean the bike to turn. 'People with osteoarthritis or rheumatoid arthritis who become inactive because of pain often develop balance problems, so they are less likely to injure themselves on a stationary bike,' he says.”
I myself have used an exercise bike while rehabbing a lumbar disc injury. It helped me maintain my cardiovascular endurance during the course of time I was unable to hike or run.
During this time I opted for a recumbent bike which allowed me to take the pressure off of my low back. It also provided a nice hamstring workout to strengthen those posterior leg muscles which help support my lumbar spine. In fact, I own a recumbent bike and use it when I cannot make it outdoors or to the gym.
If you like the traditional feel of cycling, but do not want to brave the outdoor elements, then an upright bike may be more up your fitness alley. Upright bikes like recumbent bikes can be adjusted to your height and leg lengths.
Remember to use proper body mechanics and utilize both your hamstrings and quadriceps. It is imperative to make sure the bike is adjusted correctly with only a slight bend in your knee.
Nowadays, most home and commercial exercise equipment comes with a variety of programs and interactive features. You can even download specific workout applications for certain courses on some models.
At many health clubs modern technology has made its way to cardio row. Bikes now feature personalized flat screens and the ability to surf the web while working out.
Online References:
“Stationary Bike Benefits - LiveStrong.com.” Live Strong. Web 10 Jan. 2012
http://www.livestrong.com/article/81995-stationary-bike-benefits/#ixzz1j4t2PJIO
“Benefits of Stationary Cycling – ArthritisToday.org” Arthritis Today. Web 10 Jan. 2012.
http://www.arthritistoday.org/fitness/other-exercise/stationary-cycling.php
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Edited by Jody Smith