Benefits of a Static bike
A cycling machine provides both cardiovascular and strength building benefits.
Highly recommended by most knee surgeons this non- weight bearing form of exercise is perfect for anyone who needs to build up muscle in their legs without aggravating the symptoms.
Bicycling increases your heart rate, improves circulation, helps you burn calories and increases muscle strength.
It is easy and not expensive to buy your own machine for use at home.
If you prefer to exercise with others there are plenty of gyms that have bikes.
The main benefit of cycling is that it is a low impact activity, which is great for anyone recovering from any lower limb injury. There is minimal impact on the hip, knee and ankle and avoids the pounding associated with jogging.
Bicycling helps build muscle strength and endurance of all the muscles in the legs see diagram below
Besides the heart, the muscles targeted by the stationary bike are first the leg and thigh muscles as well as the buttocks and then the abdominals and back muscles.
The muscles in the lower part of the body
1. the Quadriceps and the Hamstrings, muscles of the front and the back of the thigh, are constantly working while you are peddling.
2. Gluteal muscles( buttock) are also working out when you are pushing the pedals
3. Calf muscles
4. The muscles of the lower limb( in red on the diagram) are mostly working while you are exercising on the stationary bike. The muscles of the upper limb are also working a little.
The muscles of the upper part of the body
1. The abdominal muscles ensure the posture and the balance of the pelvis and the spine
2. The back muscles, the Quadratus lumborum muscle and iliopsoas ( in yellow in the diagram) also help to maintain your positioning support the spine
3. The Biceps and Triceps muscles from the back and front of the arms, allow you to hold the handlebars. The arm muscles in green on the diagram work more when you tighten the handlebars, especially when sprinting, or when you are riding out of the saddle with high resistance
Make sure you have a good position on your exercises bike and you set the saddle at the right height in order to avoid any problems such as tendonitis or muscle pain.
Your muscles need resistance to build strength and tone. The more you increase the resistance of your exercises bike, the more you work and strengthen your muscles
There are two types of bike
The Upright
The Recumbent
Make sure you set your bike up correctly before you begin your exercises
Think about the knee working over the foot so try to keep the knee straight rather than rolling inwards or outwards.
Start gently and build up gradually. If you are worried about your heart get a heart monitor and try and build up to the best level of pulse for your age category ( see Heart chart)
The figures are averages, so use them as a general guide.
Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
Hit the Target: Find Your Heart Rate
Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it easier or you can also find it manually:( the ones on the machine itself are not always correct)
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
- Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.
Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your doctor what your heart rate should be.
If your heart rate is too high – Slow down
If you are just starting exercising aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate.
Sources:
1 All About Heart Rate (Pulse), American Heart Association website
2 Elevated resting heart rate, physical fitness and all-cause mortality, Epidemiology, 2013 http://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250-4b94-928c-0a8f95c5b36b
3 Target Heart Rate and Estimated Maximum Heart Rate, Centers for Disease Control website https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
If you are unable to get onto a static bike or even move easily from your chair you can buy a pair of pedals that you put by the chair which enables you to pedal whilst sitting in your chair.
Electric Mini Pedal Exerciser
The Electric Mini Pedal Exerciser is a great value for money motorised pedal exerciser. It has electrically powered pedals whose speed can be varied using the handheld remote, allowing the user to control the amount of assistance they receive. The pedal exerciser is ideal for rehabilitation in the home, helping a user to improve fitness, circulation and muscle strength and allowing a user to exercise effectively from the comfort of their own chair. The pedal exerciser is ideal for exercising the legs from either a seated position or when lying down, but can also be placed on a table or work surface to allow the user to exercise the arms and upper body. The Electric Mini Pedal Exerciser features variable resistance for a customized workout and has a built-in digital monitor that displays the number of revolutions, calories burned and elapsed time, as well as a remote control. The comfortable pedals are designed to move forwards and backwards to target various muscles. With a lightweight, sleek and compact design, the Mini Exercise Bike can easily be stored away when not in use.
Can be purchased from Completecareshop.co.uk £58.95 with VAT exemption (prices may vary)