A stationary bike is one of the most popular indoors exercise equipment. It is an excellent choice of fitness equipment who wants to enjoy a cardiovascular workout. Exercising a stationary bike is very easy and convenient; anybody can use it anytime-anywhere; poses less injury potential to hips, ankles and knees than walking or running. To get the best results and avoid an unexpected injury, you should set up....
Set-up your bike
Seat height: Adjust the height of your bike seat up to the level of your hips. It is very important. When you sit and placing your feet on the pedals, your knee should have a slight bend (about 5-10 degrees) and your foot should be flat and parallel to the floor so that you can rotate your legs with pedals fully and comfortably.
Adjust seat: You can also adjust the seat forward or backward for a more comfortable position if your bike allow so that your knees should be closely aligned with your ankles. If your knees align forward close to your feet or toes, adjust the seat backward.
Handlebars height: Adjust the height of your bike handlebars 3 to 5 inches above from the level of seat so that you can comfortably reach your arms out from the shoulder to grip them while keeping your elbows slightly bent. To increase the forward angle of your torso, the lower handlebars are more comfortable and proficient than the higher handlebars while you riding the bike.
Adjust foot straps: Adjust foot straps on the center of the pedal and tighten the toe. The straps should hold your foot safely in place but not too tight so that the blood can flow easily in your feet.
Start exercise on bike
Before starting exercise, make sure the proper set-up of your bike. Exercise of bike is more luxurious and comfortable than any others workout equipment. You can exercise on bike while you watching TV or listening to your favorite music.
When exercising on a bike, start pedaling slowly until you get warmed up and then steadily increase your speed and resistance. Try to keep all of your weight in your legs and you should pedal up and down in a piston-like motion. Perform this for at least 10 minutes to reach your heart rate threshold.
Familiarize yourself with the display, controls, all the numbers and buttons of your bikes to monitor your heart rate. You should keep your heart rate between 60 and 85 percent of your maximum heart rate for 20 to 30 minutes workout.
Make a daily workout schedule. Start workout with 10 to 15 minutes a day in the beginning then add five minutes each week as you build endurance. Try to use a gear that allows you to pedal quickly (70 to 100 strokes per minute). Exercise at least 20 to 30 minutes per day on most of the days of the week to achieve the best results.