fundamentals
Choosing the Right Exercise
Bicycling
Riding a bicycle is good exercise for cardiovascular fitness. Pedaling a bicycle strengthens the upper leg muscles. Bicycles are pedaled in a smooth circular motion that does not jolt the muscles. A rider can enjoy the variety and challenges of different scenes and terrains. However, bicycling can be harmful in some people with knee disorders because there is greater shearing force on the knee joint than with some other activities, such as walking. Bicycling requires balance. Some people cannot maintain balance, even on a stationary bicycle, and others find the pressure of the narrow seat against the pelvis uncomfortable. Also, outdoor bicycling may involve risks of falls, cars, traffic, and other road hazards. With a stationary bicycle, the tension on the bicycle wheel should be set so that the rider can pedal at a cadence of 60 rotations per minute. As riders progress, they can gradually increase the tension and the cadence up to 90 rotations per minute. A recumbent stationary bicycle is both secure and comfortable, particularly for people who have pain around the tail bone (coccyx). It has a contoured chair so that even a person with functional limitations, such as those caused by a stroke, may be able to sit. Also, if one leg is paralyzed, toe clips can hold both feet in place, so that the person can pedal with one leg. A recumbent stationary bicycle is a particularly good choice for older people who have weak upper leg muscles. Strengthening the upper leg muscles makes it easier to rise from a squatting position, get up from a chair without using the hands, or walk up stairs without holding on to the railing. 