by Greg Cryns

Stationary bikes are a great way to attain the benefits of exercise on a regular basis. They are fantastic at targeting the legs, hips, and glutes. 

Although the abdominals and lower back muscles are not directly targeted while on the bike, they help maintain balance, stability, and positioning of the hips.  Abdominal and back muscles are especially important when sitting upright on a stationary bike, as compared to the recumbent position. 

The "recumbent" type of stationary bike, leaning the upper body forward while resting the arms (riders in the Tour De France ride in recumbent position), offers a few unique benefits to cyclists.  Firstly, it helps take the strain off the lower back muscles. This can be an effective exercise for people who avoid working out because of lower back problems. 

Secondly, besides increasing the comfort level while riding, recumbent types of stationary bikes have been shown to relax the abdominals as well. The relaxation of the abdominal muscles allows the lungs to breathe more efficiently, taking in more oxygen leading to a more effective cardiovascular workout.

Aerobic exercise performed in your target heart rate range for at least 20 minutes will signal your body to release endorphins. Endorphins are hormones secreted by the brain that can reduce anxiety, stress/depression, and the sensation of pain, which will help individuals experiencing lower back pain.

Regular exercise reduces the risk of heart disease, high blood pressure, diabetes, osteoporosis, depression, and obesity. Exercise maintains joint flexibility, high metabolism (fat loss), range of motion in muscles, lower stress levels, mental well being, high energy level, healthy sleep patterns, and many other benefits to your health.

Stationary bikes are safe (you don't have to worry about falling off), effective for achieving cardiovascular fitness, efficient with their use of space, and involve a very low amount of impact on joints. They are very convenient as they allow you to workout inside the comfort of your own home. This factor can be crucial if you have kids and need to find time to rejuvenate yourself through exercise while keeping an eye on the ones closest to you. 

You can make the time fly by while riding on a stationary bike by listening to music, reading, watching TV, or talking with a family member. Stationary bikes can directly lead to a higher level of fitness because they eliminate hurdles and excuses that stand in the way of exercise.