So, you have pulled the trigger and decided to get fit and finally purchased that long due exercise bike. Well, that’s a start and a great investment indeed. Whether you are new to cycling or a professional athlete, you are sure to love your new stationary bike.
If used correctly, exercise bikes can help you lose weight, strengthen your muscles, and improve joint mobility. Not only that, but they can also help add fun to your boring and monotonous fitness routine. Read on, get the basics right, and make the most out of your exercise bikes.
1. Make the Required Adjustments
Undoubtedly, the most common error people make when starting with an exercise bike is ignoring the adjustments necessary for a good workout. Adjusting your bike according to your needs takes mere minutes, and not only does it make cycling comfortable for you, but it also increases your peddling efficiency.
a. Seat height- The height of your seat determines your basic experience on the bike. When your legs are fully extended, there should be a slight bend of about 5°-10° in your knees. If you see that the bend is more than 10°, your seat is probably too low. And if you see your hips rocking side-to-side when you pedal, your seat is a bit too high. Either way, take some time to adjust the height of your seat or get someone else to do it and you have nailed the perfect seat height.
b. Saddle angle- Seat height is important, but if you miss nailing the perfect saddle angle, you might not get the performance boost you were expecting. If the saddle is tilted too high, you might experience unwanted pressure points on your glutes and legs, and if it is tilted too far down, you will see yourself sliding down, which will cause strain in your arms and wrists. Keep the angle adjusted in a way that supports your full body weight and allows you to move around the seat as and when necessary.
2. Always Warm-Up and Cool-Down
The idea of jumping right into a high-intensity workout on your new stationary bike might sound exciting, but it, for sure, isn’t a good one. Skipping warm up will increase the risks of getting injured and put more strain on your muscles. And as boring as it may sound, warming up before your workout routine is always a good idea. It not only prepares your body physically and psychologically for a workout session but also increases your flexibility and blood flow and oxygen, which in turn improve your performance.
In addition, cooling down after your workout is a necessary option too. It helps your body gradually lower the heart rate increase during the workout. Several types of research also show that cooling down also helps prevent muscle soreness and injuries.
Now that it is established that warming up before and cooling down after your workout on an exercise bike is essential, you might be wondering how to achieve that. Take some time to pull your hamstrings, legs, knees, and back and stretch out all you can to warm up. Additionally, cycle slowly for at least 5-10 minutes to cool your body down effectively.
3. Build Your Own Routine
The best way to start on an exercise bike is by setting up a goal for yourself. You might have a great workout, but you won’t be able to track your progress or see yourself improve over time without a goal in mind. Take some time, set a goal, and craft a workout routine just for yourself. Depending on your goals, your exercise routine can vary from others significantly.
If your primary goal is to burn fat and calories, then doing repeated sets at the same resistance can do wonders. And if endurance and stamina are what you seek, you might be looking forward to sets with increasing resistance. Going by the peddling power indicator which shows results in watts can and is much more favourable. It gives you a better understanding of how you are performing.
4. Entertainment, Entertainment, Entertainment!
Riding outside can be disastrous; constantly paying attention to cars, surroundings, and pedestrians can take hamper proper workout. This is well avoided by riding on a stationary exercise bike. But it can get boring at times. Make it more interesting and entertaining by adding music to your routine. And if the music doesn’t interest you, watching movies or TV shows is an option too. Or you can be traditional and read a magazine or a book. The choice is yours.
Needless to say, exercise bikes can not only help you get back in shape but also help you build the endurance of a professional athlete. So, use the tips above to make the most out of your exercise bikes and get the best of both worlds.
