For many, an exercise bike is the perfect home exercise machine to get into top physical condition (while avoiding dangerous traffic and weather conditions).
There’s no denying a bicycle provides for a leg-centric workout, but on the right exercise bike, you can tone your entire body. Whether you’re looking for trimmer abs, tighter arms or shapelier legs, take a look at the following tips and learn how you can shape your body to your desired look.
Quads, important muscles on the front of your thigh, will get a great workout on an exercise bike. Admittedly, they do most of the work if you’re sitting in the traditional position while working out on any bike. But, because the quads are such large muscles, when you exert them, your body expends a lot of energy, which translates into losing fat from all areas of your body (not just the area doing the most work).
To get the best workout for your quads, make sure you use the hill mode, which will challenge this muscle group to work hard. Although it’s good to pump your legs during the uphill portion of the hill workout, taking a break by coasting downhill allows for an interval-type workout, which boosts toning results by providing a recovery time for your body.
Working too hard the whole time doesn’t necessarily give you results any faster. Short bursts of intense exercise (called intervals), followed by adequate recovery times, has been shown to reduce fat, which will help in your overall tone.
When you pedal an exercise bike the hamstrings, located behind your thigh, provide the pull to the quads’ push (and vice versa). As with quads, if you work them efficiently with an interval workout, you’ll see better tone throughout your entire body.
Your bum, your tush, your butt. However you refer to this set of muscles, you will love seeing the results that working out on an exercise bike will provide for this area of your body. Since the gluteus maximus muscles are an extension of the upper leg, pedaling an exercise bike will produce temporary tears in your glutes (and most other muscles), which induces them to rebuild even stronger after your exercise bike workout. Refraining from staying seated during the workout will produce even better results, as you will learn in the “Calves” section.
All the muscles in your calves can be toned on an exercise bike. The key to targeting your lower legs is to avoid letting your bottom sit on the seat during your workout. This will force more work from your entire leg, including the calves, and not just the upper portion. Also, utilizing the toe guards will engage the muscles on the front of the lower legs because you’ll be pulling up with your feet during the cycling motion, creating even more resistance for your legs’ lower muscles.
The abdominal muscles are crucial to good posture. While pedaling an exercise bike, your stomach muscles will need to work extra hard to keep you upright, as the motion of pedaling will naturally cause you to be unsteady.
Throughout your workout, try to keep your entire midsection (and to a lesser extent, your shoulders and back) stabilized. Focus on maintaining good posture during your exercise bike workouts, and you’ll soon see more definition in the abs.
Even your arms can benefit from an exercise bike workout. While peddling, simply grip the handlebars with your hands and concentrate on working all the muscles all the way up to your shoulders. Your visualizing the muscles you wish to target will actually cause your arm muscles to engage.
Considered to be the most important muscle in the human body, the heart can receive wonderful benefits from a consistent exercise bike routine. Rapid peddling causes your body to exert itself, which causes your blood to pump faster through your capillaries, veins and arteries, the most important being associated with your heart.
Your body sends cells to your heart to not only relieve stress, but also as a defensive measure to rebuild it stronger than it was before in case it gets stressed again. The key is to exercise regularly for your heart’s benefit.
Want To Know Which Bike Is Best For Full Body Exercise?
Now that you see the types of muscles you can tone using an exercise bike, take a look at the Tour de France bike. This equipment is so specialized you can recreate riding some of the most famous routes in the world, even down to the incline/decline of the individual roads. Or you can call 877-969-9240 and speak with one of our expert representatives for more information.