What is your reason for exercising on a bike? Is it for pressure or to reduce back pain? Many of the exercises we do are intended to help enhance our health conditions.
Most people suffering from back pain have a hard time choosing a form of exercise that offers a good aerobic exercise that is gentle on their backs. Some are even scared of bikes. But can an exercise bike cause back pain?
One thing most people fail to know is that biking offers an aerobic exercise and it is usually preferred for people with back pain. But why would you choose to exercise on a bike instead of using other forms of aerobic exercises?
Reasons to use an exercise bike
A workout bike offers an aerobic workout, it assists to strengthen and condition your muscles.
It helps to maintain the structures of the spine healthy and thus helping to lower back pain
According to research, working out on an exercise bike assists patients to change their perception of constant low backache.
Unlike other exercises like jogging, riding a bike is less harsh to the spine. For instance, a stationary exercise bike is easy on your spine while providing an aerobic workout with minimal stress to your low back.
If you have lumbar degenerative disc illness and you often feel good in a recuperating state. Therefore, a recumbent bicycle is a suitable bike for such people. While there are so many reasons to use an exercise bicycle for back pain, some people believe that a workout bike can cause back pain. So, can an exercise bike cause back pain? Find out below.
Can an exercise bike cause back pain?
If you are hesitant to use an exercise bicycle because you first want to know if it can cause back pain, you need to continue reading below. There are many situations in which a workout bike can cause back pain. Check them out.
You can have back pain due to anatomical causes such as misalignment of the spine or leg length disparity
When the lumber us pulled up causing straining to your back
Being in the wrong position when biking can trigger both back and neck pain
Back posture while on the bike may cause strain to your back
Since you know the circumstances that can cause back pain while using an exercise bike, you must be comfortable on the bike. Ensure that you do not sit in a position that causes strain to the back as it will start aching. If watching how you position yourself on a bike is hard, here are some ways you can use to prevent backache while using an exercise bike.
How to prevent back pain when exercising indoors
Pick the right bike
If you have bad knees, consider purchasing an exercise bike for bad knees. This will you will help avoid causing strain to the knees. If you have a backache, ensure you buy a workout bike for back pain. Using the wrong bike can make the situation worse.
Use the correct posture
Sitting or exercising in a poor posture puts pressure on the back. This can trigger degenerated discs to ache more. The best way to avoid this is to ensure that your back supported. You can take this to the next level by setting a reminder so you can check or correct your posture.
Lower and raise your head frequently
If you keep your head lowered for a long time, you will possibly cause strain to the neck and this strain the back as well. You can avoid this by lowering and raising your neck periodically.
Use shock accessories
Another way to prevent back pain is to use bike accessories that absorb shock. This includes seat covers, seats, gloves, and handlebar covers.
Workout your core
It is crucial to have strong muscles. Such exercises help to offer support for your lower back. In turn, you avoid injuries. Low-impact cardiovascular workouts such as walking raise the blood movement to your spine. This in return, supplies hydration and healing nutrients to the structures within the back.
Being pregnant is the most crucial period of any woman. Carrying another human inside you and feeling him grow is something that is exciting. But this does not mean pregnant women will be exempted from all kinds of activities. Most women often ask; can you use an exercise bike when pregnant?
You don’t have to skip all your activities because you are carrying another human but rather enjoy it to the fullest. However, it is important that you seek the opinion of your doctor before using an exercise bike.
If you are pregnant and a fan of exercise bikes, we have good news for you. Also, if you are looking to have low-impact but effective cardio workout, consider indoor cycling. This is because it is regarded as safe for a majority of women.
If you experience discomfort when doing weight-bearing workouts, exercise bikes are a good option for you. This is according to Prenatal and Postpartum Fitness Consulting’s Catherine Cram, M.S. an exercise physiologist.
Cycling on an exercise bike is different from that of a road bike. This is because when on the road you are exposed to many risks as compared to indoors. That is why a stationary bike is among the most recommended bike for exercising for pregnant women.
Can you use an exercise bike when pregnant? Which bike is good?
The American Pregnancy Association states that a stationary bike is great for exercising when pregnant. The APA says that this type of bike supports your weight and therefore reducing the possibility of falling off the bike. This also means that not every part of the body will feel the stress caused by the workout.
Another bike that is also great for exercising it is the recumbent bike. The bike you use for exercising is the one that meets your pregnancy needs.
When picking a stationary bicycle for exercising when pregnant, consider buying a bike with a seat that is comfortable. It will help you to get all the benefits of the exercise. If you have back issues, you should use a recumbent cycle.
Consider getting a recumbent bicycle that has added back. The bike should also have a pedal in its rear as this will be easier for you. It will help avoid making your back pain worse.
Another thing that you should not forget when purchasing bike to use when pregnant, is the heart rate monitor. Get a bicycle that has a heart rate monitor as it will help you Also, look for the one with a heart rate monitor as it can assist you to measure the pulse while you are cycling. You may as well use yours, if you have one, during exercise.
Is it safe to use an exercise bike when pregnant?
This is another question that most people as whenever they want to use a bike and they are pregnant. The answer to this question is yes. Exercise bicycles are safe to use by pregnant women. Having an everyday workout session on your stationary bicycle will not expose the inborn to any risks. However, you need to follow your doctor’s guidelines.
Expert tips for a safe bike workout when pregnant
Can you use an exercise bike when pregnant? Up to this point, I believe you know that answer to our question. Well, yes you can! But before you even get on that bike, here are some expert tips that will help you have a safe ride when pregnant. If you follow them well you will never ask this question again; can you use an exercise bike when pregnant? Continue reading!
Talk to your doctor
If you love bikes, it is not going to be easy staying away from your bike. In case you want to continue exercising on your bike, getting the opinion of your doctor. Informing the doctor about your love for workout on exercise bikes and how you wish to continue with it through your pregnancy is very crucial. It will help your doctor to examine you and advise accordingly.
If you have any medical condition that might not go well with this type of exercise, your doctor will let you know. In case the doctor says you can use your workout bike during this period, you don’t have to worry because it is just nine months.
Get an instructor
The worst thing you can do when pregnant is to exercise alone without an instructor. After you have gotten the recommendation from a doctor, it is time to get an instructor who will guide you through. A good option is to attend indoor cycling classes with the help of an instructor. This is the right person to assist you feel ease and relaxed on your bike so you can test it alone. Ensure your instructor is aware about your condition so that he can monitor you closely. This will help him to avoid pushing you to the level of overexertion.
As stated by Catherine Cram, M.S., exercise physiologist, and owner of Prenatal and Postpartum, an expectant woman should avoid pushing extremely hard gears. Cram continues to state that cranking extremely hard equipment is very heavy on your joints.
Pay attention to body signals
Whether you are pregnant or not, it is important that you pay attention to the body signals. If you feel dizzy, winded or feel unwell while cycling, consider taking a break. You may as well slow down to see if you will feel okay. In case you realize that having a session of forty-five minutes of one hour is a lot for you, you are free to end the session. All you need is to tell your instructor that you are fine.
When it comes to pregnancy, the energy tends to have ups and downs, together with different warning signs, it is good to listen to the body and look after it as needed.
Stay hydrated and cool
Overheating is a high risk for your fetus especially in the initial trimester. This is because it may trigger dehydration all through your pregnancy which may result in pre-timely labor. I’m sure you do not want this, right? That is why you need drink more water so you can be hydrated and avoid overheating. If possible drink above your usual amount. Make sure your bike has an inbuilt water bottle holder so you will have your water nearby and drink whenever you need to.
Another thing you should do is to put on breathable and comfortable clothing as it will help you to stay cool while exercising. Ensure you put on a supportive bra so it can help to shield the swollen breasts.
Get maternity clothes for cycling
In your condition, not all cloths will fit you. Others will make you uncomfortable and this is not good for the baby. This makes other expectant moms to ask, can you use an exercise bike when pregnant? Our answer is yes! If you where the right outfit and take the factors we have mentioned here into consideration, you will have no issues.
Consider purchasing maternity garments that will assist you to when pregnant. Many brands make riding clothes for expectant moms. The clothes include shorts, jerseys, bibs, and many more. You will be comfortable exercising on your bike in these clothes than your usual ones.
Adjust the bike set-up
This is the reason we said that it is crucial you buy a bike that you can adjust the settings to meet your needs. One of the common mistakes you can make as a pregnant woman when exercising with your bike is failing to adjust it. Before you start using that bike, you should learn the basics and how to adjust the position of the seat to match your body needs.
Your weight is on the pelvis and this means you should not sit too far forward as it would be uncomfortable. Ensure that your weight is distributed evenly between the body and hands. Avoid getting tipped uncomfortably backward or frontward while cycling.
While pregnant women can still exercise when pregnant, it is important to take precaution measures. Can you exercise when pregnant? So the answer to our question is that first, seek medical attention so you know what if it is safe for you.
After reviewing other popular exercise bikes, it is time to review the Keiser m3 plus indoor cycle. It is one of the best indoor pedaling bikes. Apart from using it at home, it a great addition to the gym for those offering classes. Furthermore, if you are looking for a bicycle that you can use for your cardiovascular workout and one that will have a moderate impact on the joints, Keiser’s M3 Plus cycle is all you need.
We all love using products that come from popular brands and this bike gives you exactly that. It comes from Keiser well-established brand that has a strong repute for its quality products.
Keiser m3 plus Indoor Cycle Review
We want to ensure that you get a good spin bike to use indoors. That is why we are sharing the features that make this bike a good option.
If you are always moving within your home or to other place and would love to take your bike along, the maker of this bike ensured it is easy to transport. The bike has wheels that are fixed on the front to making it easy to move around.
Another feature that you will like about this bicycle is the seat that you can easily adjust. The saddle is cushioned and it can adjust both horizontally and vertically. This makes this bike comfortable to ride for many hours on the seat.
This is among other features that will makes this bike worthy of your dollars. It comes with three data console options to ensure that you can track all your progress and get the feedback about your workout effectively. ‘
Heart rate monitor
With Keiser M3 plus indoor cycle, there is no need of having another device to monitor your heart rate. You get everything in one bike. The heart rate monitor is wireless and you can buy the chest belt separately.
Water container holder
Whether you are exercising or not, it is important to stay hydrated. This spin bike comes with an inbuilt holder for your bottle so you can have your water nearby and drink as you exercise.
More resistance options
Regardless of the type of rider you are, this bike will absolutely serve you well. It features twenty-four levels of tension that vary from light to the strongest. They are powerful and meet the needs of many rider.
It is no doubt that you will find Keiser M3 plus cycle awesome. The handlebars offer you a grip of your liking and allow the bike fit users of various heights.
This allows you to connect to the app of this bike or connect to your headphone and listen to music as you workout. It also allows you to have easy monitoring of you workout progress.
Transportation of this bike is easy owing to the wheels
Allows you to stay hydrated thanks to the bottle holder
Assembly of this spin bike is easy
The bike operates quietly
Suitable for users of different heights
It lets you monitor your heart rate so you know your workout progress.
While loved nearly everything about this bike, we didn’t like the fact that you have to make use of emergency brakes for you to decelerate the flywheel. However, this option is good if you are used to it.
What Others Say about Keiser M3 Plus
After testing the bike, we set out to find out the views of others who have tried the bike. Most of the users love it except for the Bluetooth that has issues. Other also warned that you should read the instructions on the manual before you start assembling. While it is simple, following instructions is crucial.
If you are looking for a good spin bike, this cycle from Keiser is your number one of option. It is easy to use, comfortable, durable, and lets you stay hydrated by keeping your water closer by. You will not regret investing in this bike. As we all know, it pays to buy something expensive but forget shopping for a long time. I’m not saying expensive products are good but what I’m saying here is that don’t look at the price, but look at the quality of the product and the value you will get. Happy Shopping!
Exercise should not be a routine but rather a challenge. This is whereby you strive to be better each passing day regardless of the test at hand. A workout on the fitness bikes can be isolating and sometimes might seem like a chore. I mean, who wouldn’t get bored when they do something repeatedly in the same exact manner? Well, there are always many ways to reduce boredom on an exercise bike.
Though these workout bikes come with an assured comfort, exercising is no different. It can be boring and most people quit at some point. Monotonous training and a lengthy period of exercise contribute to this. Challenge yourself, have fun and stay healthy.
What are the ways to reduce boredom on an exercise bike?
Consider breaking down your session into segments. If it’s a two-hour section, break it into two sessions or four. Here is an example of how you could break your cycling workout;
Start with warming up, walk or skip a rope for five minutes at 5 km per hour.
Next, cycle for one mile at 9 km per hour at a moderate speed.
Without changing the pace, have a rest set by slowing your speed to 8 km per hour for three minutes.
For the intense work set, speed up to 10km per hour for 30 seconds. Have another rest set, again cycle at 8 km per hour for three minutes.
Continue cycling at this pace, speeding up for 30 seconds and slowing down for three minutes. Do it until you reach 25 minutes.
Now cycle for one and a half more kilometer at 10 km per hour.
Finally, cool down by cycling slowly at 6 km per hour for a period of 20 minutes.
If you are a lover of a stretched period of an intensive workout, you could take breaks to hydrate. You could also finish up on your daily house chores, pack your kid’s snacks. Additionally, you could break to prepare for your presentation. Each of this break time comes in handy in all ways imaginable.
Tag a Friend.
I find it motivating to have people around on many occasions. You will find that having someone there is much better than an on-screen interaction. Having an exercise buddy and have some fun social time working out. It is more so like killing two birds with one stone.
This will also help you push yourself even harder to exercise more. This is especially if your workout partner is fitter than you. Set targets and get to see who completes faster for the competing set that is motivating.
Upgrading your bike is among the many ways to reduce boredom on an exercise bike. It might hurt the pocket but it will be worth every coin. It is definitely for you if you would love to have your cake and eat it.
The most revolutionized exercise bikes like the GC come with a customizable screen. This is so you can display both your workout pane and another screen side by side.
You can also shift positions and resistance levels with the likes of GC and get to spin with style often. This will allow you to get that workout on different levels on the same bike. This is unlike that which lacks the feature that could limit you.
The spinning exercise bike will give you an outdoor cycling feel. You can also perform your desired stunts on it.
There is a wide range of modern bikes whose capabilities will leave you astounded. There are those that auto-detect a sudden slug in the cycling. They also increase the intensity to get you burning the calories.
The hybrid bikes have a speech aid that engages the user to keep them from boredom. They are also well toned for reminders of certain activities.
When connected to a certain device like a phone, they can read out aloud incoming call names. Also, they can perform other things they are instructed to.
Whether you are onto a spinning bike or a more advanced bike the catch here is to do various interesting stuff. Be braced for an exceptional workout.
Other bikes like the Proform Tour de France connect to google maps. This helps them to display worldwide locations you can bike. Wait! That is not the gist, it actually adjusts the gradient and resistance to suit your location.
Yeah, I want to cycle somewhere at the North Pole while sweating off in my gym in the South Pole.
Listening to Music
The secret here is to have your mind off work and transit to a more relaxed state with ease. Music is a good way to curb boredom but a proper choice of music is a major plus. Find the genre of music that motivates you while on that bike.
High-tempo music will give you the required drive when cycling faster. This is by dropping the resistance on the bike. Slow music will intuitively make you increase the resistance. It will be more so like cycling up-hill thus cycling in a slow manner. It is also advisable to keep an updated playlist to keep you focused. The reason is that a particular one will become monotonous leading to boredom.
A boring choice of songs will not only lower your morale, but it will also eat up into your cycling time. This is as you try to rumble through the playlist for a better song.
I once entered a gym on my gym hunting expedition and saw a large colorful post. “Hearing is an exercise on its own”. You will need to turn your head hear something said. As a result, you will be wasting your cycling time. Everyone has their own preferences. Some wouldn’t prefer listening to music while cycling. The innovations present offer a wide range of audio materials other than music.
Podcasts are an alternative to music. Come to think of it you enjoy a worldwide access to content mostly for FREE. You download audio files into your personal gadget and listen to it during your workout or stream live. They are designed in a way that they can fit both long and short workouts.
You can use prompts once in a while or as a regular setting. Try the “Stuff you missed in History Class” podcast amongst the many available, it has some really good stuff.
Audiobooks are good too though you cannot download them, you only stream live. They have an additional benefit in that it keeps you recalling power and an intellectual bit on the check.
Online language platform mostly has a readout aloud option. You can use the time cycling to stream an online class of your desired language. It can be French, Spanish you name it.
It takes time to learn a new language, you can learn a new language whilst cycling and grow yourself. The concentration involved in grasping all you can ultimately take your mind off. It makes you forget that you are on that bike cycling.
Doing a Group Exercise
Whether you are a loner who likes to have things done on a low key and with less audience, you could definitely use some group time. There is magic in numbers, trust me on that. The many they are the merrier.
The internet is a great way to search for exercising groups or gyms that advocate for such. Groups will always beat the boredom out of almost everything. There are innovative ideas that come up when at it. Constant involvement in groups will lift your spirits when all seem impossible. And in the process, you will develop group cycling skills. You will work out more than when cycling solo. There is that motivation that hovers around when different personalities mingle. The result is eruptive energy.
Organizing cycling events coupled with fun activities like arm workouts will create an aura and boy will you sweat it more than on other occasions. You end up working harder, longer and stay on for a longer period. Oh! Plus you get to laugh your heart out when a group member does something laughably weird.
Do that happy dance, yes you read it right. You can actually write while on that cycling mission. I do that too on days when I go some journaling to do as well with a busy day lurking ahead.
How? You simply need a diction software for instance; Voice finger, Braina Pro, Apple Diction only to mention but a few. Surf through and identify one which is compatible with your device since they have specifications.
The software listens to you speak and simply transcribes it. You like I, have to learn the art of conversationally speaking and allow yourself to dig deeper financially to get good software. Be it that you are a writer or are in the field that involves a lot of writing you can now write as well as cycle concurrently.
If you are doing intense cycling you will need to keep yourself on the ground with both hands. This is where the diction software comes in handy. You will also appreciate the comfort and increased concentration that comes with the bike upgrade we had mentioned earlier.
Nothing can ever deter a self-motivated and a goal setting person. Inner motivation is actually a factor. Regardless of the ways you use to kill boredom, you are still devoted to see the cycling to fruition. You stop at nothing but the best when you put your whole mind, body, and soul to something
When you put yourself to cover a certain distance at a certain speed and time, you work towards that. Once conquered, it is a human nature to want to outsmart and go harder on a tougher setting.
Every time stamp during cycling can actually be a target setting time. Decide on the long term and short term (spontaneous) goals that you actually would love to slash and go hard on them.
Design a time formula that allows you adequate rest in between. I would not prefer a workout that leaves me gasping for air like am running from danger. No, easily and nicely so I get to enjoy the ambiance and soak it all in whilst at it. If you are starting out I would recommend the 2:1 interval. That is having a 1-minute rest amidst every 2 minutes of bike exercise.
For an advanced or more experienced cyclist, you can do a long stretch of exercise with short rests in between depending on your boredom countering activity.
It does not stop at allowing you some time to rest. There is a prove that interval training has given people some decision-making platform. You are cycling thinking of something that is bugging you and that eureka moment down on you just as you are going easy on the bike
A right mental position is actually what makes a hard situation able to conquer. Winning in all instances starts from within. When cycling on high resistance, picture it as if you are coming down a ramp where you don’t need effort. This will help push you to completion of the session.
Imagine leading a whole group of bikers or overtaking them at taking lead. Would you want to slow down and give others a chance to catch up with you? Definitely no, that winning spirit won’t let you back down.
If you have been looking for the best ways to reduce boredom on an exercise bike, now you have them.
We can only say this; Exercise and exercise!
An exercise bike will help you achieve all your workout goals. Find that exciting thing that works for you from time to time to make working out on an exercise bike less than a chore. Do not, I repeat do not let the excruciating boredom catch up with you as well as the carbs with all the options given. Take your sports beverage along to stay hydrated and to restore the energy you are burning. Add that spice and get your groove on! Best of luck.
Belly fat is an issue that most women have to deal with as they age. There are several reasons why individuals put on belly fat. Poor diet, the amount of exercise you perform, and stress. This only means that your weight is hugely determined by the way you balance the calories you consume with the energy burnt. Exercising less and eat a lot, puts you at risk of gaining much weight. This includes belly fat. And this brings us to the question; Can an exercise bike reduce belly fat?
Before getting into deep into the details, I want to share one tip that has helped me lose unnecessary belly fat. Some of the things include; lowering stress improving your nutrition, increase your exercise or activity and making some adjustments to your lifestyle.
According to the Mayo Clinic website, Many women realize an increment in belly fat as they age, even when they are not putting on weight. Perhaps due to decreasing estrogen level, that seems to control where fat is disseminated in your body. Some people have belly fat and they are not bothered. Well, if you must know, stomach fat can result in you developing some diseases such as cancer, diabetes, and heart disease. That is why you should always ensure that you are not in a state to have unwanted belly fat.
Now, back to our question.
Can an exercise bike reduce belly fat?
Although the answer to this question is yes, it all depends on how you use your workout bike. If you use the bike in a targeted method, it will surely assist you to lose stomach fat. What we are saying here is that you should know how to make use of your stationary bicycleto your benefit. Therefore, getting in your bike and exercising can help you to reduce belly fat further as compared to other normal activities.
Most of the time people ask if using a workout bicycle is a sure way to lose fat. Well, as I said earlier, the results depend on different factors. They include raising the intensity and combining it with other exercises.
How to reduce belly fat with an exercise bike
Now that you know that an exercise bike can help you reduce belly fat, here are how you can reduce that fat using a workout bicycle.
Consider interval training
This kind of training is among the most recommended techniques that can help you to burn fat efficiently. Some people start their exercises without warming up. This is wrong!. If you are going to use this technique to reduce your belly fat, consider starting with 5-minute warm-up and at a low pace. After that, you can now start to pedal as quickly as possible for around twenty seconds. Once you do this, rest or take a break of ten seconds and do this over and over again.
With time, extend the 20-10 rate as you raise the resistance and consider building your tolerance riding for one minute continuously. Exercising on bike races in your workout schedule on an everyday basis. It also reduced your consumption of calories. The best thing is that you will burn many calories within a short period of time in intervals.
Adhere to a steady speed and routine
I’m sure you know that your enlarged belly, did not grow on one night. Similarly, you will not get rid of the fat with just a single exercise session. When cycling the stomach muscles are not working hard like the glutes or quads do when you are riding. Since cycling is of aerobic nature, it only implies that you are burning fat. So if you want to lose weight or have a bad knee, exercise bikes are a good option for you.
The thing here is that you should use your exercise bicycle consistently as it can help to reduce fat. It may also help to make your body muscles strong. Working out at a moderate intensive speed that allows you to have a conversation. The reason why you should consider a low-intensity exercise is that it burns a huge amount of fat as compared to high-intensity workouts. But this doesn’t mean exercising any time you want. Consider having a schedule that you should follow.
Combine it with other exercises
Someone recently asked if I don’t’ get involved in other activities, can an exercise bike reduce belly fat? While we said that using an exercise bike is a good way to reduce belly fat, sometimes it is also good to combine it with other types of exercise. For example, engaging in muscle building and fat burning workouts can boost your efforts. But this means that you should consider alternating the exercises to prevent predictability.
You don’t have to exercise indoors always. Sometimes, if the climatic condition in your home favors you, consider going for a bike ride. Apart from that, you can go jogging or walking. As an alternative, try participating in a high energy workout many times a week for sixty minutes. Need more tips? Check our homepage.