How do you use an upright stationary bike?

Stationary bikes are one of the best ways of getting a perfectly toned body. There are a lot of different types of stationary bikes available in the market. Among them, if you chose the best upright exercise bike, a wide range of workout programs are waiting to challenge you! And if you don’t know how to use the bike properly, you are most likely to experience discomfort and be the victim of injuries!

How do you use an upright stationary bike for better performance?

1.     Adjusting the seat:

Upright bikes seat should be level up to your hips. Your legs should be slightly bent while the pedal of your bike is at the lowest position. Your knees should not feel crunched while they are at the top of the pedal stroke and your hips should not be rocked. Try adjusting the seat up and down or forward or backward according to your comfort level.

2.     Adjusting the handlebars:

Handlebars adjustment is important if you are very short or very tall. Your arms should extend out at shoulder level while holding the handlebars.

3.     Adjusting the pedals:

Riding with the comfortable pedal straps and adjusting them properly can make your feet feel snug and offers a much more efficient and comfortable pedaling.

4.     Body positioning

Keep your head and chest up, shoulders back and down, and do not round your back, it will only cause you back and neck pain.

Place your bottom on the widest part of the saddle, and keep your spine straight. Your elbows should be slightly bent while reaching the handlebars. Keep your feet flat and do not point your toes down, cause it can result in toe pain and strain on your quads.

5.     Workout monitors

Check out your bike’s workout monitor. How many levels does your bike have? How many revolutions per minute (rpm)  you are cycling? Pay attention to the cadence. Try varying the cadence. For example, you can try 80 rpm for 5 minutes then do 30 sec 10 rpm intervals. Remember to keep track of your workout using the display monitor.

6.     Interval training

You can try interval training. Interval training allows burning more calories in less time. Try using different intensities while working out to enhance your workout performance. Interval training can help you boost your stamina and strength too.

7.     Choosing the best workout

Choosing the best workout for beginners can be quite tough. Try all the workout programs available with the bike. You can try starting off with low intensity for 5 minutes, then switch to medium intensity for five minutes and followed by high intensity for 1 to 2 minutes, 5 more minutes of medium intensity, and then cool off at a low intensity of 5 minutes.

Working out on the upright bike can be a great way of getting your exercise done. Whether you are cycling on your own or joining a class, keep in mind that frequency, intensity, length of exercise are what build the foundation of working out.