Exercise bike setup and precautions
The resistance on the exercise bike can be adjusted
to vary the intensity of the workout. Some patients
may be more comfortable pedaling slower but at a higher
resistance while others may prefer to pedal faster
at a lower resistance (commonly referred to as Spinning,
a type of aerobic class offered at many health clubs
and gyms). Adding variety to the workout through interval
training (alternating periods of higher and lower intensity)
can help riders stay comfortable while still achieving
a good aerobic workout.
Proper exercise bike setup is important to avoid
injury
The versatility of an exercise bike’s positioning
makes it a good option for patients with different
back problems and different levels of comfort. The
seats and handlebars of many exercise bicycles are
adjustable in location and height to ensure that the
patient maintains correct posture while riding (i.e.
not tilting the seat too far back, which can hyperextend
the back and strain the back muscles). The user can
adjust the bike to his or her stature and choose the
desired position of leaning forward or sitting upright.
Individuals who are more comfortable in a forward-leaning
position (such as those with lumbar spinal stenosis)
can adjust the bike accordingly. Those people who are
more comfortable in an upright sitting position or
leaning backwards may prefer a recumbent bike as opposed
to an upright bike. A recumbent exercise bike (versus
an upright bike) also provides greater support for
the low back, and this added support can help people
with low back problems get started with a very gentle
aerobic exercise program.
Guidelines for using an exercise bike
Ideally,
this form of exercise should be done at least three
days a week for at least 20 minutes each time. If the
patient is not used to regular exercise, it may be
necessary to start more slowly and work up to this
level of exercise. Typically, the patient’s
pulse should be raised to 60 to 85 percent of his or
her maximum heart rate.
As when beginning any exercise routine, a health professional
should be consulted beforehand to make sure the program
is safe for the patient and to help determine the patient’s
optimal heart rate during aerobic exercise. To prevent
injury, patients should always warm up before their
workout and cool down afterwards. In addition to aerobic
exercise, it is very important for back pain patients
to also incorporate stretching and strengthening exercises
in their rehabilitation and fitness program.
A health professional can show the patient which riding
positions will be most comfortable and supportive for
the back. It is important to maintain good posture
by keeping the body centered and the back well positioned
on the exercise bike (i.e. avoiding hyperextension).
Poor posture on an exercise bicycle can strain the
low back and/or the upper back and neck. If patients
experience any unusual pain after beginning an exercise
program, they should discontinue use of the exercise
bike and consult their physician.
Other exercise bike considerations
Many people find exercise bikes a good option because they can be used either
at a fitness center or at home. Most gyms have exercise bikes available for
patients, and many now offer group Spinning classes using stationary bikes.
However, patients should always consult a health professional before joining
a class to make sure that the intensity will not aggravate their back problems.
When used at home, one advantage is that exercise
bikes don’t take up much space. Some models may
even be collapsible to fit under a bed or in a closet.
Some people find that that added convenience of being
able to exercise at home helps them maintain a consistent
program of fitness and aerobic activity. There is a
wide range of prices for stationary bicycles (a few
hundred to a few thousand dollars), and this is largely
due to variations in quality (such as lifetime warranties,
weight capacity, noise level) and number of features
(such as pre-programmed workouts and heart rate monitors)
of the exercise bike.
Another option for someone who owns an ordinary bicycle,
road or mountain bike is to purchase a trainer, a device
that allows a regular bike to be used in a stationary
position. The bicycle rear wheels fit into the trainer
and can be used in lieu of purchasing a stationary
bicycle. Trainers are relatively inexpensive and can
be found at many bicycle retailers.
J. Talbot Sellers, DO
April 27, 2005
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