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You need to use your exercise bike in an effective way to get your proper cardiovascular workout. Exercising using exercise bike strengthens muscles, legs, hip flexors, and calves. But before using you need to know about proper exercise bike usage. Otherwise, it may cause pains and cramps. But before talking about the exercise bike usage, let’s talk about what an exercise bike is?
An exercise bike is also known as a stationary bike. It is exercising equipment. It contains saddle, pedals, and handlebars. An exercise bike is a bicycle without wheels.
There are different types of exercise bikes. Some exercise bike has handlebars connected to the pedals. It helps the upper body to be exercised along with the lower body. Some models of the exercise bike have a mechanism for applying resistance to the pedals. This resistance mechanism has magnets, fans and also friction mechanisms. Some models also have a backward paddling mechanism. Another cheap alternative for exercise bike is an exercise peddler. This bike is used at home when someone can’t go to the gym due to work or travel.
Types of exercise bike:
- Upright bike :-
One of the most popular exercise bikes is the upright bike. It helps to strengthen legs and core muscles. It can be used both standing and sitting.
This exercise bike is a bit expensive from the other exercise bike because of the way it is designed. In this bike, the pedals are positioned in front instead of under the rider. Exercising in this bike reduces the strain of the lower back. It is good for people with neurological conditions.
- Dual-action bike:-
This bike provides a solid upper body workout. It is the best option for the upper body muscles.
A spin exercise bike is the most expensive and elite class bike. This type of bike is great for experienced cyclists.
Exercise bike usage
Before using any good exercise bike we have to make sure about some things about the bike. We have to make sure the bike is the right kind and it is properly adjusted.
Step 1 – Choosing the perfect exercise bike :
You can try both the upright bike and the recumbent bike. The upright bike is most likely works like a bicycle. But the recumbent bike lets you pedal with your legs in the front of you and lets you lean back. Before buying the bike, know the weight your bike can take. Buy a bike with a backrest attached if you have back issues. Make sure your bike has a display screen. So that it shows your speed, heart rate and the number of calories burned. And of course, make sure that the bike has an option for using resistance. You can also check out the reviews of other users before purchasing the bike.
Step 2 – Available space in your room :
If you have a lot of space in your room, then you may buy an electronic bike. If you don’t have enough space then you can buy a manual bike which is smaller.
Step 3 – Budget :
Electric bikes are costly. It is best to buy a manual bike than a cheap electronic bike that may break down often.
Step 4 – Converting regular bicycle to an exercise bike :
There are some types of equipment that will raise the wheels off the floor. And other equipment like rollers that will turn under your wheels so you can ride in place. You can buy that equipment and covert your bicycle to an exercise bike.
Step 5 – Seat adjustment :
If the pedal of the exercise bike is at its lowest then your knee should only bend slightly. Your knee should bend about 5 to 10 degrees. You don’t need to flex your foot or point your toes to stay in contact with the peddles of the bike. Keep your angle of the bike seat at a comfortable level that supports your full body weight.
Step 6 – Change the handlebars :
To grip the handlebars without leaning forward, change them. Bent your elbows slightly. If the handlebars are too high or too low or too close or too far away then it can cause neck, shoulder, back or hand pain. For this adjust the handlebars in a comfortable position to avoid injuries and pain.
Step 7 – Use the foot strap or pedal strap :
Most of the excellent exercise bike has straps that hold the feet in the place on the pedals. To push and pull the pedals down or forward and to pull them up or back, you can use the foot straps or pedal strap. Make the foot strap snug enough. So, that your feet don’t accidentally pull them out. Keep a little space between your shoe and the top of the strap.
Step 8 – Using the bike :
Use a gel pad on the seat or wear padded bike shorts, so that you feel comfortable. While pedaling, don’t pedal just with toes. Otherwise, it may cause pain and cramps on your foot. Pedal steadily while working out. But don’t move the ankles. Start cycling slowly then increase the speed.
Step 9 – Resistance :
Resistance is an important part of working out using the exercise bike. Adjust the resistance so that you work hard enough to sweat. If you don’t use enough resistance you will not burn as many calories. So, to get better results, use enough resistance.
Step 10 – Injuries preventing :
You have to keep some certain things in mind while exercising using the exercise bike. Otherwise, it can cause injuries. Here are some ways to avoid injuries :
- If the seat is too high then it can cause pain in the back of the knee. Again if the seat is too low or too far forward can cause pain in the front of the knee. Improper foot position or cleat alignment on the pedal can cause pain on the inside or outside of the knees. For avoiding knee injuring use a gear that allows to pedal quickly. That means the gear which allows 70 to 100 strokes per minute.
- Wearing soft-soled shoes can cause foot pain as a result of cycling. That’s why there are special shoes designed for cycling. These shoes also help you pedal more effectively.
While cycling listens to music or watch television so you won’t get bored. Choose songs as you like. But you can also hear fast beat songs while pedaling faster and slow beat song while resistance. You can also watch Netflix or your favorite shows on television.
Exercise bike uses
1. Boost Cardio fitness :
Cycling is a type of cardiovascular workout. It is a great way to pump the heart. Cycling strengthens the heart, lungs, and muscles. The flow of blood and oxygen throughout the body is increased by cycling.
Some ways cycling benefits the health are:
- Cycling improves memory.
- It increases brain functionality and helps in better sleep.
- It lowers the blood pressure.
- Exercising makes the immune system strong
- Cycling provides more energy to the body and lowers the stress level.
- It prevents osteoporosis.
2. Weight loss :
Burning calories than you consume is the key to weight loss. Exercising using the exercise bike for an hour can help you lose more than 600 calories. That means you can burn about 40 to 80 calories per 10 minutes. But losing weight depends on your body weight and workout intensity. Working out for 3 times a week for 1 hour can help you lose 1 kg of weight. For burning calories, A good exercise bike is your best option.
3. Body fat burning :
Exercising using the exercise bike is great for burning body fat. Cycling lowers cholesterol and triglyceride levels.
4. Low impact workout :
Low impact workout is workout using the exercise bike. This bike uses smooth movements to strengthen bones and joints.
5. Strengthen body muscles :
As in cycling using the exercise bike you have to pedal harder to move the wheel. Thus it strengthens the muscles. It strengthens calves, hamstring, and quadriceps. Cycling improves the strength of lower body muscles and upper body muscles. It also improves biceps, triceps, and shoulders.
6. Strengthen legs :
Cycling is the best option for toning the legs and thighs. It also shed fat from the legs and build lean muscle mass.
7. Increase joint functionality :
Exercising on the exercise bike improves the motion of the joints. It benefits knees, ankles and hip joints. While pedaling the exercise bike all the joints rotate. Thus improves the range of motion and strengthen the joints. It is the best exercise for joints.
8. Beneficial for the heart :
The heart always needs to be in good shape. For this, it’s needed to be trained on a regular basis. Cycling using the exercise bike is the best training for the heart. It reduces the risk of cardiovascular disease. It also increases the cardio-respiratory capacity. Cycling increases heart rate and keeps up with the oxygen demand by working harder. Thus keeps the heart healthy and strong.
9. Beneficial for lungs :
Working out using the finest exercise bike improves the respiratory capacity of the lungs. Thus, reducing chronic diseases, asthma, and COPD.
10. Increases brain functionality :
Research shows that cycling using exercise bikes can improve cognitive function. It also increases memory and attention. It also helps to improve balance and coordination.
11. Reduces diabetes :
Obesity can cause diabetes. The risk of diabetes can be reduced by losing weight. That means while exercising our body uses glucose, thus it reduces the blood sugar level. It reduces the risk of type 2 diabetes.
12. Lowers cholesterol level :
The risk of cardiovascular disease increases for excess cholesterol in the blood. But there are two types of cholesterol; good cholesterol and bad cholesterol. Cycling reduces bad cholesterol and increases the level of good cholesterol.
13. Beneficial for Alzheimer’s and Parkinson’s :
The risk of degenerate disease is reduced by exercising using any top exercise bike. Regular exercising can also delay the symptoms of degenerate diseases. Alzheimer’s and Parkinson’s are examples of degenerate diseases.
14. Safer than cycling in the road :
Outdoor cycling is a good option for exercising. But it also has some hazards. There can be many obstacles to outdoor cycling. That is like, environmental or natural problems or road problems. For this indoor cycling is safe and effective.
15. Makes you feel good :
Endorphins and serotonin are two hormones that make our bodies happy. Exercising using an exercise bike secretes these hormones. And it makes us feel good and stress-free.
16. Keeps you healthy :
Scientific research shows that exercising reduces the risk of many diseases. It reduces the level of stress and increases endurance.
17. Helps you live longer :
Cycling can increases the expectancy of life. Exercising regularly for 15 minutes per day increases life span for 3 years.
I hope you now know about the exercise bike usage and exercise bike uses. So, make the best use of the exercise bike and use it effectively. Use the exercise bike regularly to improve your health.
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