How to exercise on an exercise bike
Exercise bikes are divided into several types – for example, vertical (classical) and horizontal (recumbent) models. They can be mechanical, where the resistance is created independently, or electronic, with programmable training modes and automatic load adjustment. It depends on the type of exercise machine which exercises are best for you – just to maintain tone or more advanced ones.
Start with light aerobic exercise, such as brisk walking in place or small arm swings. Gradually increase the intensity of movements over 5-10 minutes. This will help improve blood circulation, warm up the muscles and “accelerate” the cardiovascular system for more intense exercise.
After aerobic exercise, you can perform light static stretches. Stretch different muscle groups – focus on your legs, back and shoulders. Do not make sudden movements or overdo it – you just need to gently stretch the muscles and prepare them for the load.
How to adjust an exercise bike
To exercise properly on an exercise bike, it is important to pay attention to your seating position. This will reduce the risk of discomfort during exercise and help you get the most out of your device.
Position the seat so that your thigh is parallel to the floor at the top of your pedaling motion. Make sure your knee angle at the bottom of the pedal is about 25 degrees—contrary to popular myth, your leg should not be fully straight. The steering wheel should be adjusted so that it is in a comfortable position: it should be held with a slight bend in the elbows. This will reduce stress on your shoulders and prevent unnecessary strain.
You need to sit straight, without straining or arching your back, your shoulders should be relaxed.
How intense should you train on an exercise bike?
There are several ways to determine this zone.
The first is to control the intensity by feeling . If you sweat a little and breathe quickly, but can still carry on a conversation, then the load is sufficient. If you’re so out of breath that you can’t speak, you might need to slow down.
Another way is to monitor your heart rate . To determine your maximum heart rate during exercise, use a special formula: 220 minus your age. During exercise, your heart rate should be between 60-80% of this maximum heart rate. For example, if you are 30 years old, your maximum heart rate is approximately 190 beats per minute. Thus, the target zone is 114-152 beats per minute.
It’s best to start with moderate intensity, especially if you’re a beginner. Gradually increase the load with each workout, giving your body time to adapt. If you have any medical restrictions or concerns, it is best to consult with your physician before starting.
