How To: Stationary Bike
IntoFit | March 11th, 2009 | Workouts - Cardio | 1 Comment »
Much like the treadmill or elliptical machine, if you want to get a great workout using a stationary bike, you just have to pay attention to the numbers on the display. Here are some tips:
- Warm up at a low level (1 or 2) for about 3 – 5 minutes. Have a look a the speed (RPM) you are pedaling at while you are warming up and commit to this speed.
- Once you are warm, begin to move up one level at a time so that you eventually feel like you are pushing the pedals through the motion of a circle. You should not feel like you have to force them, but you should definitely feel some amount of resistance fighting back. Stay committed to the speed you started with during the warm up and try to maintain it for 20 minutes at your working level.
- I personally prefer the upright stationary bike ( the one without back-support).
Why? You get the extra bonus of working your core stabilizers while you are trying to maintain a flat back as well as stay balanced and centered.
However, there is a time and a place to use the bike with support. For instance, if you have lower back problems or you are building strength after a hip replacement surgery.
Setting your bike up
Upright Stationary Bike:
- Stand beside it – the height of the seat should be at hip level. You should also have a very slight bend in your knee at the bottom of your pedal stroke.
Supported Back Stationary Bike:
- Make sure you have a very slight bend in your knee at the bottom of your pedal stroke.
- And remember, even though the back support is there, make sure you do not round your back and relax into it. you should still try to maintain a straight back with a strong core while you are riding.
Have Fun!
Related Posts
-
How To: Elliptical Machine
Going to the gym and spending 20 or 40 minutes on a machine can be [...]
-
Interval Training
I’ve said it before (A LOT), surprising your body is THE BEST way to see [...]
-
How to Keep Cardiovascular Exercise Interesting
The weather is turning! If you’re someone who likes to get your cardiovascular exercise from [...]
Buy now
Buy now
Subscribe by email
[...] machine so that you’re not wasting your time. CLICK HERE to watch a video of proper form. CLICK HERE to find out how to maximize your time on the stationary [...]