With indoor cycling, there are many types of exercise bikes. Broadly some of the classifications are upright exercise bikes and the seated exercise bikes. There are also different types of bikes that are designed to accommodate the needs of all kinds of users. For example, an upright bike uses electromagnetic induction to create resistance. There are also magnetic materials that are used to ensure the rotation of the flywheel slows down if need be.
Upright bikes have hallmark features. One illustration is that you can choose among many simulations, which one you want. The pre-loaded workout programs can make the experience feel like you are going up and down a hill. This bike also has a central control system that works to fine-tune the selected number of parameters. This in return offers an extremely efficient, customized and effective workout session.
Another type of exercise bike is the spin bike. This product closely resembles the actual road bike having an authentic bike feel. It works using the flywheel that contributes towards toned muscles around your legs, thighs and stomach. Being a simple design, it has no programs and it just has a gear knob. This allows its users to exercise in different positions helping them to reach their maximum potential as they are exercising.
So, can you stand up on either of these exercise bikes?
Simply put, the answer is yes. You can stand up on exercise bikes while getting your workout going. Just as it is with the outdoors, regularly stand up while cycling is one way to be a bit adventurous and break from the monotonous riding cycle. When you stand up on an exercise bike your weight will be evenly distributed on the pedals and you should lightly hold the handlebars maintaining an upright position
Here is all you need to know about standing up on exercise bikes
First, you ought to know that exercising while standing is not less efficient than when seated. Pedaling seated is just easier and much more comfortable as it requires less effort. When a user is standing it takes a greater toll on your body. For instance, standing forces you to work muscles in your upper body and core. You also end up using hip strength to pedal away.
Secondly, know that pedaling when standing is not easy. It takes time and practice to get used to doing it without much struggle. For added comfort, it takes a different position from what most users are used to. To look calm and collected while standing up on an exercise bike, it does take a bit of trial and error to it. Alternating between sitting and standing up during a workout session while cycling on a stationary bike not only makes it fun and interesting when exercising but it also helps to ensure a rider has reached their maximum potential while taking up exercises.
Third, not all bikes allow standing up while riding. For instance, an upright bike has many advantages like it tends to be on the lower side when it comes to costs. However, this particular type of stationary exercise bike does not allow its user to stand comfortably during a workout. The upright bike is designed in a way that it does not allow space for the rider to stand up and cycle at the same time. On the flip side, indoor cycling bikes also known as spin bikes allow a rider to stand while cycling.
You can stand up on a stationary exercise bike but interchanging it with sitting in intervals is a really great cardio workout. As you stand and increase your heart rate and metabolic rate for burning fat more efficiently.
Although standing on an exercise bike can be highly intensified it causes less stress on your legs and knees reducing the risk of any sort of injury. Every rider should know that while standing is an intense workout, it is still low impact enough and highly beneficial for people to get to it. For instance, when you get into standing on exercise bikes, you will learn that it is the proper cardio workout that still works your upper and lower body as well.
Finally, you should be able to sit and stand in a v position for maximum end results. You can ensure this by making sure the seat of the bike taps on your behind with every pedal stroke to maintain that given v-shaped position. If you may want to have a more vigorous workout while standing, you can change your position by moving slightly forward, closer to the tip of the nose of the exercise bike. This helps to increase that calorie burn rate.
Advantages of standing up on exercise bikes
There are numerous advantages that come with standing on an exercise bike during a workout session. One, when you are standing on a bike, your heart rate goes higher and it lowers when you are seated. This is advantageous all together because it ensures a healthy heart if you train at intervals. Being able to have a slightly varied heart rate is healthier than having a steady heart rate all through a workout session.
Research shows that when a person is exercising when standing, your lactate levels also drop thus causing the anaerobic metabolism rate to work less. This means that you can push even harder before hitting the metabolic wall when you are standing.
After getting used to exercising while sitting, hitting a higher intensity can literally make you feel the stress and tension reduction. This is in all ways advantageous for riders because who never need a mood boost?
Exercising while standing also takes a lot of stress off the rider’s lower back. When standing, a lot of good happens to your core thus it helps to protect their lower back from stress off of pedaling with much force or effort. Also, training on a stationary exercise bike takes the pressure off your groin which is an amazing thing as having pressure on that area may cause bigger issues.
Standing on an exercise bike can also be a way of stretching out your legs after cycling for a long time while seated. This interchanging is also good for your cardio exercises. As stated before, as you stand while pedaling it increases your heart rate.
Unlike the normal outdoor bikes where you need to use a lot of strength on your upper body to stabilize your bike when standing, with a stationary bike, you stand with the same angle as you are seated thus not using much strength from your upper body.
Before you start standing on exercise bikes for your workout, there a few things you should consider. First, when you are exercising on a stationary bike while standing you should ensure that you have a gear that is not too light. Make it as easy as possible to pedal as you are supporting your entire body weight. Lower intensity makes it easier on your legs as you pedal away causing less or no pain on your lower body. An easy workout does not mean it has any less benefit.
Also, a biker should not have too much gear on the bike when standing up to not feel like you are dying on your legs as the whole goal is to relax your legs when you stand up.
Remember to stand while pedaling on an exercise bike it requires quite a bit of strength on your core. You have the good core strength to be able to stabilize your body even when you are trying to get leg recovery from getting tired of pedaling while seated. If you feel like there is a lot of pain on your knees, consider going lower. Also, be sure not to lean onto the handlebars so that you build leg strength and trunk stability. When standing up, having the gear harder will naturally force you to have slower pedal strokes as it is harder. You may also sway left to right too when standing up.
Finally, keep your hands light on the handle during your workout. This ensures that your shoulders are bent and also relaxed and your chest is lifted up for a proper stance that will benefit you for many days.
Pedaling while standing has other benefits like increased energy levels, prevention of a couple of diseases and also increased cardiovascular health which includes your heart and lungs. Standing up also helps burn calories and fat faster helping with weight loss because of the increased intensity.
With all these benefits, one should still consider standing and sitting at alternate periods. Having a good cycling session where you alternate between stand and sitting ensures great toning on majorly your legs and buttocks. This helps you get closer to your dream summer body. In fact, the simple truth is that if you focus too much on one technique you might end up having weakened (atrophied) muscles because of lack of proper strength training.