Cycling - Indoor, Stationary Fitness Training

Cycling - Indoor, Stationary Description

Riding a stationary bicycle is one of the most popular cardiovascular conditioning methods in use today. Its convenience is one of the main reasons for its popularity; you don't need to worry about poor weather conditions or road hazards. Some cycles have electronic programs that simulate the type, length and difficulty of the ride you desire while displaying the number of calories burned. These programs allow cycling to have a wide range of adaptability to an individual's specific training needs. Cycling is a popular activity for those wishing to lose body fat due to its rhythmic use of major body parts and adaptability to longer duration, lower intensity sessions.

Cycling - Indoor, Stationary Warnings

• Avoid bent over positions for long periods of time to prevent stiffness in the lower back.

Cycling - Indoor, Stationary Risks

• Knee pain from overuse or improper seat setting
• Muscle strains of calf, quadriceps
• Pain or numbness in buttocks from maintaining stationary position too long
• Chafing (saddle sores) from poorly fitted seat or improperly padded pants, usually on inner thigh or buttocks

Cycling - Indoor, Stationary Sport-specific applications

• Competitive cycling, triathlons, duathlons
• Common method of boosting cardiorespiratory fitness for aerobic and interval based sports
• Common method of building lower body strength and stamina for endurance activities

Cycling - Indoor, Stationary Equipment required

• Stationary bicycle/cycle ergometer
• Clothing: should be comfortable and not restrict movement

Cycling - Indoor, Stationary Applicable substitutions

• Outdoor cycling
• Rowing
• Running/jogging
• Nordic skiing simulators
• Nordic (cross country) skiing

Cycling - Indoor, Stationary Reference sources, organizations and publications

• Exercise equipment dealers
• Manufacturers include Life Fitness, DP, Marcy, Schwinn, Precor, Tunturi and Universal

Mode

Cardiorespiratory:Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 1

Muscle groups used

Primary muscles: calves, quadriceps, hamstrings, gluteals, hip adductors and hip flexors Assistance muscles: forearms and erector spinae

Energy expenditure

Approximately 0 Calories per minute per pound of body weight