what areas do stationary bikes workout?
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Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.
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['CERA Cycloan.', 'Nationwide Cycling Academy.', 'Pop Up Bikes.', 'The Bike Hive.', 'Welly Project.']
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['Lateral Lunges. Also known as side lunges, this inner thigh exercise is a great starting point for muscle toning. ... ', 'Sumo Squats. Squats are one of the best exercises you can do. ... ', 'Fitness Ball Squeezes. ... ', 'Cable Hip Adduction. ... ', 'Ballet Plié ... ', 'Side Step-Ups.']
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“Bicycle kicks are a great exercise to strengthen your core. They target multiple muscles in your midsection,” says EverybodyFights trainer Ricardo Rose. “When done properly, bicycles can strengthen your transverse abdominals, internal, and external obliques.”
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You lose 1 pound for every 3,500 excess calories you burn, so one hour of moderate exercise on a stationary bike per day -- or about 40 minutes of vigorous work -- helps you lose about 1 pound per week.
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A 130-pound person burns approximately 162 calories per half hour pedaling at a light intensity on the stationary bike, while a moderate intensity sizzles 206. If you put almost no resistance on the machine, that same person will burn just 88 calories in the same amount of time.
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['Rowing.', 'Swimming. ... ', 'Cycling. ... ', 'Kettlebells. ... ', 'Jumping Rope. ... ', 'Stair Climber. ... ', 'Running (moderate pace) ... ', 'Elliptical. These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout. ... ']
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Biking is less jarring to the spine than many other forms of exercise, such as running or aerobics. Stationary bicycling is particularly gentle on the spine, and spinning classes can be a good workout option without causing too much stress on the back.
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['Lateral Band Walk. Targets: Inner and outer thighs, hips, glutes. ... ', 'Split Stance Dead Lift. Targets: Glutes, hamstrings, back. ... ', 'Hip Bridge Abduction. Targets: Hips, glutes, abs. ... ', 'Sliding Hamstring Curls. ... ', 'Figure-4 Heel Bridge. ... ', 'Frog Press. ... ', 'Inner Thigh Circles. ... ', 'Kneeling Back Kick.']
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Pushing pedals while biking is resistance training that builds leg muscles. The top half of your body is also involved, but those muscles aren't nearly as engaged as the bottom half. Running uses all of the muscles at the same time and doesn't engage them in a way that will build much bulk.
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During a 30-minute session, the estimated number of calories burned in a cycling class or riding a stationary bike at a moderate intensity is: 210 calories for a 125-pound individual. 260 calories for a 155-pound individual. 311 calories for a 185-pound individual.
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3. Cycling builds muscle. The resistance element of cycling means that it doesn't just burn fat: it also builds muscle – particularly around the glutes, hamstrings, quads, and calves. Muscle is leaner than fat, and people with a higher percentage of muscle burn more calories even when sedentary.
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Stationary bicycling is particularly gentle on the spine, and spinning classes can be a good workout option without causing too much stress on the back. Reclining bicycles, also called recumbent bikes, can also help those with lower back pain who feel better in a reclining position.
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['Impetus IR 6500am Air Magnetic Recumbent Cycle. ... ', 'Schwinn Airdyne AD8 Dual Action Air Cycle. ... ', 'Technogym Bike Personal. ... ', 'Wattbike Trainer. ... ', 'Proform Tour De France TdF Pro 5.0 Studio. ... ', 'TechFit R400. ... ', 'NordicTrack GX 8.0 Indoor Studio Bike. ... ', 'Assault AirBike Classic. A serious HIIT machine.']
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['Water Aerobics. Water workouts do not require any type of heavy lifting and are generally considered low-impact. ... ', 'Biking. Proceed with caution, as certain style of bikes may not work for you and your injury. ... ', 'Running. In many cases, continuing a running regime is OK. ... ', 'Dancing. ... ', 'Yoga.']
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The main muscles at work in cycling are the quadriceps and hamstrings in the upper leg, and the gastrocnemius and soleus in the calf. These muscles contract in a sequence that creates the pedaling action. The quadriceps and hamstrings do most of the work when you ride a bicycle.
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2. Can help with weight loss. Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.