How to properly use an exercise bike?

There are two types of exercise bikes: upright bikes and recumbent bikes. Upright bikes simulate an ordinary bike, but you're not going anywhere. The recumbent bikes are equipped with bucket seats, allowing you to pedal in front of you. Neither type is superior to the other, it is a matter of preference.

Bikes are great for toning your thighs (and recumbent bikes are especially good for your buttocks), and they give your knees a break while providing great aerobic training. Exercise bikes are also suitable for anyone who wants to read while training.

It is important to know how to use an exercise bike well. Although the training can be less harsh than on other machines, it is nevertheless possible to injure yourself or be in discomfort during the sessions. Here are some tips to help you avoid both situations:

Adjust the seat of your exercise bike

When the pedal is in the lowest position, your leg should be almost, but not quite, straight. You shouldn't have to force or swing your hips to pedal. Your knees should not feel crushed when they are at the top of the pedal stroke. With a recumbent bike, you adjust the seat forward and backward, rather than up and down, but the principles are the same.

Adjust the handlebars correctly

You should be able to hold the handlebars so that your arms extend at shoulder level. You shouldn't have to squirm to make yourself comfortable. Adjusting the handlebars is especially important if you are very tall or very small.

Get to know the billboard

For example, note the number of levels that the exercise bike has. Some bikes have 12 levels, others have 40. If you step on the bike and press level 6, you will get two very different exercises. Also pay attention to your cadence, that is to say the number of revolutions per minute (rpm) that you perform by bicycle. It is a good idea to vary your pace. You can try yourself at 80 rpm for 5 minutes, then do 30 second intervals at 100 rpm using the same voltage level.

Adjust the pedal straps so that your feet are tight

Riding a bike with the foot straps is much more comfortable and efficient than pedaling without them. Do not remove the pedals from your bike, as this would cause your neighbor to waste time putting them back in place.

To properly use an exercise bike, monitoring posture

Round up back is the way to develop pains dorsal and cervical. Do not put your upper body in the effort. Instead, keep your chest up, your shoulders back and down, your ears aligned with your shoulders and your belly button. Unlike other machines, the exercise bike is not a whole body workout; do not try to make one. If you have to swing from side to side, clench your teeth or tighten the handlebars, you need to lighten your load.

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