5 Ways to Get the Most Out of Your Exercise Bike Workouts
If you’re looking for a quick and easy way to get fit without putting undue strain on your existing aches and pains, then an exercise bike might be just the thing. Because you’re technically sitting down during a bike workout, you’re not placing additional pressure onto your joints, and you get to enjoy a more comfortable routine overall.
If you have problems with things like arthritis, or you’ve had a hard time getting back into exercise after some time off your feet, then an exercise bike could help you to jump back into action a lot faster. However, you’ll need to know how to make the most of your routine–and, if looking to get out on the road equipped with a bicycle for women, Scooter Review Online can help you to find the right bike for you.
Here are five ways that you can get more value out of your exercise bike workouts.
1. Set your Bike Up Properly
Ask any cyclist, whether they use an outdoor bike, or an indoor stationary machine, they’ll always tell you that their experience depends on whether their bike is properly set up. Without the right fit and bike position, you’ll struggle to produce enough power for your exercise, and you’ll have a hard time avoiding injury and discomfort too. Before you begin cycling, consider:
- The seat height: This determines how you ride on the bike, the angle of your legs, and your overall comfort. Your legs will need to be almost straight when your feet are pushed all the way down.
- Saddle angle: Saddle angle can be just as important for seat height for proper performance, particularly if you’re using your bike with a specific level of resistance.
- Handlebars: The ideal position for your handlebars will allow you to use all the positions that the bike can offer, without placing undue strength on your back or neck.
2. Warm-up and Cool Down Properly
Before you jump straight into your cycling routine, it’s a good idea to ensure that your muscles are in a good position for exercise. A little stretching before you begin exercising will give you more flexibility in your motion and reduce your risk of injury too. You may even find that it’s helpful to warm up for a while by spinning at a low intensity before you begin your full workout.
It’s also helpful to take the time to warm down after a good workout. This will give your muscles more time to get some rest, without the shock of suddenly stopping all activity. Stay on your bike for about five minutes and slow down gradually rather than stopping altogether all at once.
3. Find the Right Exercise Routine
When it comes to stationary bike exercises, there’s no one-size-fits-all solution that will work perfectly for everyone. The workout that’s right for you will depend on things like whether you have any injuries to deal with, what your fitness level looks like, and whether you’ve got prior experience on a bike. It’s important to take some time to do your research and find a routine that works well for you.
A good way to start planning your routine is to ask yourself what you want to achieve with your regular bike workouts and go from there. For instance, you can focus on different exercisesdepending on whether you want to build balance, overcome an injury, or burn calories.
4. Keep your Mind Entertained
The trouble with riding an exercise bike instead of exercising outdoors, is that you’re not going to be able to entertain yourself by watching the world go by around you. Instead, you’re going to need to find other ways to keep your mind busy. For instance, you might decide to create a specific playlist that you listen to when you want to stay motivated.
Some people find that it’s much easier to accomplish their goals on a stationary bike when they’re watching television as they cycle, or when they’re listening to a podcast – it’s up to you what you decide to do.
5. Explore Interval training
Finally, just getting onto a bike and pedaling for a while is a great start if you’re new to regular exercise, but you’ll have to start challenging yourself to accomplish more eventually. Interval training is a good way to keep pushing your body in the months to come. Ideally, you’ll start interval training with a few bursts of very intense and high-resistance pedaling, followed by periods of longer, light pedaling.
The changes in resistance and speed in your workout will stop you from getting bored while ensuring that you continue to reap the rewards of regular exercise.