Selecting and Effectively Using a Stationary Bicycle

By Elizabeth Quinn, About.com Guide Updated July 19, 2005

The Importance and Benefits of Physical Activity
It has been firmly established that individuals who engage in some form of physical activity, either by lifestyle or occupation, are likely to live longer and healthier lives. Research shows that even moderate caloric expenditure from physical activity has a significant impact on lifespan. A physically active person who possesses such factors as hypertension, diabetes and even a smoking habit can derive significant gains from incorporating regular physical activity into his/her daily activities. 

Regular physical activity is also likely to help modify a number of risk factors. As an adjunct to weight loss, exercise is likely to help you stay on a diet and lose weight. Additionally, regular exercise is associated with reduction in blood pressure, improved glucose regulation, promotion of better lipid profiles and stronger/denser bones. 

The First Step!
Before you begin an exercise program, take a fitness test, or substantially increase your level of activity, answer the questions below. This physical activity readiness questionnaire (PAR-Q) will help determine your suitability beginning an exercise routine or program.

• Has your doctor ever said that you have a heart condition and that you should only participate in physical activity recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you were not involved in physical activity?
• Do you lose your balance because of dizziness, or do you ever lose consciousness? Does this occur when engaged in physical activity or everyday activity?
• Do you have a bone or joint problem that could be made worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for your blood pressure or heart condition?
• Do you know of any reason you should not participate in physical activity?

If you answered yes to one or more questions, if you are over 40 years of age and have been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, you have reasonable assurance of your suitability for fitness testing and training. 

Selecting a Stationary Bicycle
Stationary bicycles are a safe and effective means of exercise. They provide a means of low-impact cardiovascular exercise, are generally quiet in operation, and are efficient with their use of space. 

There are two major characteristics to consider when selecting a stationary bicycle. First, the seating position on the bicycle, and second, the method of resistance. Exercisers may choose the standard upright bicycle or semi-recumbent (sitting) stationary bicycles, which may be more comfortable for some individuals. For resistance, stationary bicycles use friction belts or wheels, magnets, hydraulics, or fans. Additionally, many bicycles are equipped with computers that will report workout data and in some cases even direct exercise sessions. All these characteristics influence the cost of stationary bicycles. 

You must consider your needs and interests when purchasing a stationary bicycle. Position is important. Most upright bicycles come with a large, well-padded saddle, so comfort for most will not be an issue. However, for individuals with lower back pain, mobility, or balance concerns, a semi-recumbent stationary bicycle may offer a safer, more comfortable option. Computer, size, and resistance mechanism options will allow you to select the stationary bicycle to meet your fitness goals. Remember, more expensive models do not inherently make you more fit. An inexpensive model used regularly can adequately provide the necessary resistance to increase cardiovascular fitness. 

Safety

• Stability; wide base for ergometer
• Protected or covered flywheel and/or fans

Maintenance and Durability

• Established, reputable company
• Assembly requirements
• Warranties and local maintenance
• Annual maintenance costs
• Availability of replacement parts

Power, Performance and Operation

• Capable of providing adequate resistance
• Consider noise generated by fans
• Adequately adjusts for proper fit on the bicycle
• Comfortable seat, saddle, and handlebars
• Consider the size of the assembled unit
• Are the electrical requirements, if any, available in your exercise area?
• Guidelines for assembly and operation should be clear and complete

Using a Stationary Bicycle
Stationary bicycles should be positioned so that all moving parts are allowed safe clearance. You should also have adequate room to safely mount and dismount the machine. 

Position on a bicycle is critical to enjoyable and effective cycling. Handlebar and saddle height are the primary considerations. When you adjust your position on a bicycle, you are attempting to distribute your body weight evenly between your arms and your seat. First, adjust the saddle so that it is level with the floor. “Pointed up” will put pressure on the groin area. “Pointed down” will put too much weight on your arms and shoulders. Next, adjust the saddle height so there is a slight bend in the knee when the pedal is at the bottom of the stroke. An additional saddle height guideline is that your hips should not rock back and forth when you pedal. A saddle that is too high will result in too much pressure in the groin region and may cause soreness and/or numbness. Finally, adjust the handlebars to allow for a comfortable forward-leaning position. Handlebars that are too high will put excessive pressure on your seat, while handlebars that are too low may result in lower back soreness and arm and shoulder fatigue. It will take several cycling sessions and some additional adjustments to find your perfect position. Be patient. One of the biggest reasons people stop cycling is because of discomfort. Proper positioning on a bicycle will provide for comfortable and enjoyable exercise. 

Important Points to Remember

• Spend time test-riding stationary bicycle models before you buy. Adjustability, noise, and ease of operation should be considered in the store, not in your living room.
• Proper position is imperative. Be patient and complete in your positioning process.
• Make it a habit! A stationary bicycle is only good for your health if you use it. Set attainable goals for regular use of your home exercise equipment.

How To Use the Elliptical Trainer

By Elizabeth Quinn, About.com Guide Updated January 25, 2008

The elliptical trainer has become one of the most popular pieces of equipment in health clubs and in some home gyms. This item combines the movements of a stair stepper, a bicycle and cross-country ski machine. The unique design has your legs moving in an oval (elliptical) pattern while your arms move handles back and forth for a full body workout. This low-impact machine is gentle on the joints, especially the knees and quite simple to use.

Time Required: 5 minutes

Here's How:

1. Always start your workout with a gradual warm up.
2. Ask for an orientation from a trainer the first time you try the machine. Keep in mind that all machines are a bit different and if you are not comfortable with the controls, it's helpful to get some tips before you start.
3. It mean seem silly, but take a minute to actually read the instructions on the machine's front console. The instructions provide simple step-by-step directions on the use of that particular machine
4. Step onto the machine facing the console. Typically, nothing will happen until you start pedaling and turn on the machine.
5. To turn on the monitor, start pedaling by pushing the pedals in a forward motion with your feet and pushing and pulling on the handles evenly.
6. Following the instructions on the display to select one of the preset programs or you can simply choose manual and set your own workout.
7. Pedaling in a forward motion is recommended because it's easier to balance, it simulates real movements and is not as tough on the knees as backward pedaling.
8. You can increase or decrease the pedaling resistance during your workout by hitting the up and down arrows.
9. Most elliptical trainers have a heart monitor function in the handles that you can use to gauge your workout intensity.
10. Stand upright on the machine and do not lean forward or backward. You should be able to balance without leaning the handles for support.
11. Avoid gripping the handles too tightly.
12. Look straight ahead.
13. If at any point during your workout you start to feel faint or feel pain, slow down or stop completely.
14. Before stepping off of the elliptical, make sure that it has fully stopped.

Tips:

1. Studies show that elliptical trainers provide the same cardiovascular benefits as running but have far lower impact to the joints. This is ideal for those with joint pain, such as arthritis.
2. Keep in mind that you need some higher impact exercise to build strong bones and help prevent osteoporosis. So if you use the elliptical trainer exclusively, you may want to think about adding some weight training or other weight-bearing exercises to your weekly workouts.
3. Elliptical trainers don't require much from us in the way of proprioception or balance, and they don't really simulate any "real world" activity, so if you want to improve your fitness for daily living, you should consider adding some more functional fitness training into your workouts.

How to Start a Gym

The cost associated with starting a fitness center or gym will depend on size, location, equipment, number of employees and other normal start-up business cost. If it is a franchise operation there could be fee to the franchise people.

The other way to do it is to buy an existing business with its built in clientele. If it is a membership fitness center, the clients are locked in for the period of their contract. Any membership considerations should be fully disclosed and made part of any buy out agreement. Again there may be franchise considerations that need to be disclosed.

This type of business will have some pretty healthy start-up cost or buy-out cost associated with it. The equipment needed and the employees to run the business are going to be substantial money drain as well as the building, the utilities and other business expenses. If it is a buy-out of an existing business the client list is worth a great deal. This cash flow generator will have a value of what it brings in each year. If the business is a franchise operation, there may be on going payments to be part of the franchise. If it is a start-up franchise then there will be additional cost to buy the franchise. This business will entail a substantial investment to buy or start. If this is your area of expertise, then you will need to figure out how much you can bring to the table to see if you can afford the purchase price or the start-up expense.

There is every reason to believe that you can make money owning one of these facilities. People are very conscious of the need to keep their body fit and are willing to pay good money to make this part of their life style. This was a fad at one time, but now it has become part of the culture to keep your body in good health. Many people need the added incentive to go to a place where they are expected to work out to keep their body in good repair. They also may need the advice of a fitness expert on how to take off weight or gain it back. The client may also need the exercise as part of a rehabilitation program. Or maybe the guy or girl just wants to look good to other people. It does not matter why they come to the center, just that they do and are willing to continue to pay to come.

Finding the right center for you to run

There are several ways to find businesses that are up for sale. The local papers can be one source. Business brokers are another solid source. A buyer can also use the Internet to find businesses that are for sale and business brokers that will help in the search. Finding a business in this field in your city may be difficult as there are not always candidates in this field for sale in all areas. This may be a good reason to get a good business broker on your side. They will know what is available and maybe a good deal about this market. This buy-out may necessitate moving to another city to find a business to purchase.

A business broker may be of great use in this business search. This is a unique business area and the number of businesses for sale will be somewhat limited and usually found only in larger cities. A larger business broker company would be a good place to start this investigation of what is available. This unique business would be a likely candidate to use a broker to help them make the sale.

Buying or financing a fitness business

Since this business has a high dollar cost to get into, most buyers will need to have substantial funds available or solid financing in order to buy an existing business or start one up. The money sources for this venture can be the current owner, an Internet business lender, your bank, your relatives, loans on property you own or family-money. This purchase is not a small consideration and most likely will take some kind of financing for most new owners. You should be aware of this going in and a discussion with a business broker could help you figure if it is feasible for you to make happen.

This business is capital intensive to enter. The return can be excellent, but the upfront money needs to be considered from the beginning. If you are going to need financing, then the availability of financing will depend on what you can put down and your credit and business history. The deposit has to be a reasonable percentage of the full price for the business. Even owner financing will require a sizeable deposit on your part. The best course of action early on is to have a heart-to-heart conversation with a qualified business broker to see if it is possible for you to pull it off. If that answer is yes then finding the correct property for you may take some time to ferret out. You might be wise to check out some franchise operations to see what they offer. As you can see this is not like buying a local retail store or hardware.

Check out the Net for yourself to see the listings and where you would have to buy in order to find a business for sale. There are not as many opportunities in this niche market as there are in other businesses. It just does not lend itself to starting one up without enough of a population to support its operation. Patience in finding the right property and the right deal will pay back big dividends in the long run. This is no place to buy a big white elephant.

Conclusions

This business entity is not as easy to find as other businesses are in every community. There are always restaurants for sale in every larger town. That may not be true with this type of business. You may have to look in other towns near you in order to find one that is for sale at a price that is within your budget. Even then you need to arrange financing that is reasonable when compared to the cash flow of the business. Franchising or a private center is another question to answer. All of these considerations must be looked at with a cold and realistic eye in order to have a chance for success in the future. The investment needed to carry this out requires that any reasonable buyer do this.

The ongoing expense of running this type of business must also be studied. Employees and advertising are going to be critical to running a successful operation. The long hours of operation are not like running an office. This factor alone makes employees a serious consideration. Another serious budget item will be an advertising campaign that will need to be active most months of the year. Certainly a solid campaign the last few months of the year when people are making up the New Year resolutions to get into better shape in the coming year. This is a solid business opportunity for those that have the funds or can get them.

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Reference:  http://ezinearticles.com/?How-to-Start-a-Gym&id=749346