How to use an exercise bike?

Riding an exercise bike is very easy, but if you are a beginner it can be quite hard to start. The exercise bike is a way great way of getting your cardiovascular workout done no matter whether the weather is good or bad. To get the most effective workout out of your bike make sure you have purchased the best exercise bike of the right kind, adjusted it properly, and also have chosen the right workout according to your fitness goals.

If you are reading this article, then we assume that you have already bought your perfect and right-sized exercise bike. So, now it’s time to adjust it.

Adjusting the bike:

1. Adjusting the seat:

Your knees should bend only slightly while you are pedaling at the lowest. You don’t have to flex your foot or point your toes to stay in contact with the pedal while pedaling.

2. Saddle comfort:

Most of the exercise bikes are equipped with a wide saddle and they can be really uncomfortable over time as they put pressure on the tendons on the upper inside of the thighs. Though wide saddle looks comfortable but narrower saddles are better in long runs.

3. Adjusting the handlebars:

Adjust the handlebars so that you can grip them without leaning forward and your elbows should be bent slightly. Adjust them with your saddle height to get a comfortable workout.

4. Use foot straps:

Foot straps are important because using them you can push the pedal down or forward and pull them up or backward. So, make sure to fit them comfortably and you don’t feel tight on your feet because it might cause you trouble while dismounting the bike or if loosen then might accidentally pull your feet out of them.

Using the bike:

1. Try wearing padded bike shorts or use a gel pad on the seat. It will make your ride more comfortable.
2. Sit tall and lean forward from your hips instead of your lower back.
3. Adjust the resistance so that you can work out hard enough to sweat.
4. If you do interval training then adjust time to time to get a hard workout. And also decrease the resistance to get the rest periods.
5. Don’t move your ankle, and pedal steadily throughout the exercise.
6. Make sure to go for a warm-up and cool-down session.
7. Start slow and then gradually increase the speed and resistance after few minutes.
8. At the end of your workout, slow down and decrease the resistance to slow your heart rate.
9. Keep track of how long you want to exercise, monitor your heart rate, and set a specific resistance level.
10. Push the pedals forward and down or pull them back and up, just don’t stomp on the pedal and use your ankles along with the legs.
11. Feel free to entertain yourself while cycling because you might end up bored halfway. You can listen to your favorite music, or watch your favorite Netflix series.

How to do the workout?

After adjusting the bike and finishing the warm-up session, then follow your workout sessions.

1. Find the resistance level that works best for you on a scale of 1 to 10. 1 is the easiest and 10 is extremely hard.
2. If you are a beginner, your legs can get tired quickly. But take time and build endurance and strength.
3. Perform the workout at least 3 times a week.
4. Try increasing the time of your workout by adding few minutes to it.