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Absolutely. Stationary bikes are among the easiest exercise machines to learn and offer a great aerobic and lower-body workout. That's one reason more women use them more than any other exercise machine and why spinning classes are packed at gyms across the country. There's really just one downside to stationary bikes: Unless you alternate your workouts with weight training or some other upper-body exercise, you're likely to end up with Greg Lemond's muscled legs and Kate Moss's scrawny torso.

There are two types of stationary bikes: the upright, which looks like a regular bike, and the recumbent, which reclines either at an angle or horizontally. A recumbent cycle also has a bucket seat and cushioned back support; it works your thighs and butt more than an upright, and the seat puts less pressure on your groin.

Whether you use an upright or recumbent bike, you'll want a comfortable sitting position. Move the seat so that your knees are slightly bent when your legs are fully extended. If there are toe straps, secure them snugly over your shoes, and adjust the resistance to a level that feels comfortable. If you find yourself reaching too far for the handlebars, move the seat forward. (If the bike doesn't adjust that way, look for a model that fits you better.) When you pedal, move your legs in a fluid, circular motion instead of just pushing the pedals down.

Once you decide whether you prefer the upright or the recumbent cycle, it's mostly a matter of deciding how much you want to spend on gadgets. Some stationary bikes have handlebars that move, supposedly providing a whole-body workout (experts are leery of the claims). Beware of a new type of stationary bike called a "rider" that moves up and down like a bucking bronco: It puts a lot of strain on your knees and back without providing much added benefit.

Any solid stationary bike will provide a good lower-body workout. The key is to find one that has the features you want and that feels comfortable. Good brands to consider for basic, non-computerized models include Tunturi and Schwinn (800/724-9466), and run about $200 to $500. Computerized versions with speedometers, odometers, timers, and preset programs start at around $500 and can go as high as $3,000. Good brands include Life Fitness (800/351-3737) and Precor (800/477-3267). For about $100 to $300 you can also get a gizmo called a trainer that converts your regular bike to a stationary bike. You can find trainers through bike suppliers such as Nashbar or Cycle Ops .

It's always best to try out any model you're thinking of buying, either at the gym or in the store. Wear comfortable clothes, gym shoes, and test the machine for at least 10 minutes. Put it through its paces, and make sure you're comfortable with all its features.

References

First published November 2, 1998
Last updated April 17, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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