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

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

What is useful exercise bike

Fortunately, today we can do any sport that suits us for health reasons, and most importantly, which gives us pleasure.Almost everyone likes riding a stationary bike - you do not have to stand or run, you are in a stable sitting position. But, despite the perceived comfort, you really train, and quite actively. So what are the benefits of cycling?

1. A heart. Exercise bike strengthens the work of the cardiovascular system. Within a few minutes after the start of classes, your breathing quickens, the blood moves through the body at a much higher rate. This allows you to oxygenate many tissues and organs. With regular exercises on a stationary bike, endurance rises, the heart works better, it stops dying short of breath.
2. Slimming The exercise bike is a great cardio load that allows you to lose weight. As you know, to create a calorie deficit is possible only by reducing the caloric intake and active cardio load. You can burn fat all over your body with the help of an exercise bike - it knocks well volumes from the waist, legs, hips. It is very important to give not a power load, but a cardiological one. To do this, you need to pedal for a long time, at an average resistance level.
3. Muscles Many girls do not want to build muscle, wanting to remain feminine and thin. But you need to understand that it is not always the muscles that make the girl mundane. Muscles - this is the one corset that allows you to keep your back straight and level, these are beautiful relief legs, tightened hands without hanging skin from the forearms, flat tummy, smooth thighs. It is very difficult for a woman to pump up to male size without special additives. In addition, the muscles accelerate the process of burning subcutaneous fat - because they need food. So the exercise bike is a great way to pump up muscles. During this kind of physical activity, more than 80% of the muscles of the whole body are activated.
4. Cellulite Since the fight against orange peel consists of proper nutrition, massage and sports, then it is better to choose an exercise bike as an effective physical exercise. During pedaling, the active load falls mainly on the hips and buttocks, which increases the blood circulation of the tissues and the flow of lymph in these areas. With regular exercises on the exercise bike, the skin gradually becomes smooth and even.
5. Musculoskeletal system. The 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 does not fall 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 as before.
6. Great weight. Many people with high weight are not allowed to run, aerobic and other types of load due to the high pressure on the 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 contributes to the active release of endorphins. After such a workout, you will feel much better, feel a state of elevated spirit and unforgettable pleasure. The exercise bike is a great way to cheer up in the morning before a long day of work and relax in the evening before going to bed.
8. Posture. The one who regularly goes in for the exercise bike, notes that the back has become more even, shoulders are constantly straightened. This is very useful for girls with a small bust - visually the chest increases with a straight back.
9. Ligaments and joints. If you regularly engage in riding a stationary bike,then the elasticity of the ligaments and joints increases, the risk of various injuries is reduced. 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 engage in the morning, afternoon, evening and even at night - when you have time for it. Frost, snow or rain will not change your plans. And the adjustable resistance will allow you to choose the load that matches your physical fitness. Many exercise bikes have built-in multimedia screens that diversify your sporting activities. You can watch movies and listen to music at the same time, or you can imitate a cycle walk in nature by putting a recording of a ride through the woods or along the sea quay.

Contraindications for riding a stationary bike

Any exercise has contraindications, which should be followed. In case of various diseases of the back, you should consult with your doctor before you engage on a stationary bike. Cycling can significantly tighten the muscle corset, and may aggravate the problem.For example, in osteochondrosis cycling is contraindicated, as well as in intervertebral hernia and arthrosis. People with heart diseases should be treated with extreme caution, too, only after doctor's permission. At risk of hypertension, people with heart disease, tachycardia, angina, etc. You can not engage in cycling with various diseases of the respiratory system - especially asthma. In case of exacerbation of colds (when there is a high temperature) it is undesirable to engage in any kind of load at all.

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

Cycling for women

As noted, cycling is very, very useful for the female body. With the help of the exercise bike you can significantly lose weight, quickly and effectively get rid of the abdomen, tighten the legs and hips, make the buttocks more elastic, get rid of cellulite. Is this not the dream of many girls who play sports? However, in the fight for a beautiful figure you need to follow a few rules. Most often, women who are engaged on a stationary bike, faced with such a problem, as pumped calf. Indeed, such a sport gives a serious load to the calf muscles, due to which they quickly grow in size, especially if there is a predisposition to it.

To prevent this from happening to you, you need to know how to pedal correctly. If you train on a stationary bike with low intensity, but for a long time, you will burn fat and do not pump muscles. And if you adjust the simulator to high resistance, that you can not pedal for more than 5 minutes, your legs will swing. You need to set such a level so that you can pedal for 40-50 minutes without stopping. The only way you can achieve weight loss without excessive relief.

Features of occupations on the exercise bike for men

Men also love this sports simulator, because it pumps the legs well, is able to make the calves and thighs more prominent, rid of excess subcutaneous and visceral fat. Occupations on the exercise bike allow to make the man more hardy and strong. Many of the stronger sex use an exercise bike as a hitch after doing strength exercises - it relaxes muscles well.

The exercise bike is a great alternative to a regular bike.If you have no one to leave the children with, if you do not want to drive on highways and breathe exhaust, if you simply do not 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 adjusted on it. The height of the pedals should also be changed if there are several people at home, and especially children. And the rest depends on your preferences and material possibilities. Get on the exercise bike, be healthy and beautiful always!

Video: how to exercise on a stationary bike to lose weight