Stationary Bike Boosts Mood, Spikes Energy
Yes those machines in the corner of the gym that no one uses are stationary bikes. They really do get a bad rep but I bet you didn’t know that they are the best way to spike your energy and mood levels!
A recent study from the the University of Northern Arizona found that cycling on a stationary bike for as little as 10 minutes reduced fatigue and negative moods, while improving energy levels. If you feel a little uneasy about jumping on an elliptical machine, treadmill or stairclimber, the stationary bike is your best and safest alternative.
The stationary bike is also the great for people who are just returning to the gym after years of inactivity or for people who are a little heavier or have physical challenges. The bike is not a load bearing exercises which mean the exercise does not require you to use your weight as a lever to propel the machine.
“Saddle Up” It’s not uncommon to hear about people who frequently cycle developing lower-back pain. It stems from their semifetal posture while sitting on the bike for an extended period of time. To avoid lower back problems try standing up every 4-5 minutes and increase your pedal power as if you were climbing a hill for 60 seconds.
Standing up will take the strain off your lower back and engage different muscles in your legs and upper body. Plus it will make your workout less boring and more exciting.
“Sprint to the finish” – Warmup for 3 minutes and then start cycling at an intensity rate of about 95 percent of your full strength and power for 90 seconds, followed by 90 seconds of recovery which should be about 40 percent of your full stroke and effort. Then, using the same intensities, perform 60-second and 30-second intervals. After the final 30-second recovery period, cycle at 70 percent strength for 4 minutes, then repeat over again.