Exercise bikes can be a fantastic part of any fitness regime. Depending on the machine you have, you can choose a great variety of resistance levels and different programs to ensure that you choose workouts that will continue to challenge you. However, it is always important to get the basics right. Here are three very basic, but very important tips to remember for any exercise bike workout.
Get your positioning right
To get the most out of any exercise bike workout, you need to ensure that you are always properly positioned on your exercise bike. Being seated either too far or too close to the pedals can be detrimental, you must make sure that the seat is positioned so that you can easily touch the pedals.
It's also important that you adjust the handlebars so that your weight is equally distributed. You don't want to have to stretch for the handlebars, but it is also important that you are not too close to them.
Get your warm-ups right
To lessen the risk of injury - particularly muscle injuries - it is always important that you do a proper warm-up. There is no hard and fast rule, but pedalling at a steady pace of 7-10 miles per hour for 10 minutes is always appropriate. Warming up enables you to build the stamina and resistance necessary for longer workout sessions. You should always warm-down for the last few minutes of an exercise bike workout too.
Get your pedalling right
An easy mistake to make on an exercise bike is to get the pedalling wrong. Often people only exert pressure on the pedals on the downward part of the stroke. However, it is important that you exert full pressure for the whole stroke. This is known as 'pedalling in circles'. Doing so really elevates your heart rate. It is more physically demanding, but once you have mastered pedalling in circles you will begin to feel the maximum impact.