Indoor bikes are one of the handiest exercise machines you can have at home. They are quite easy to use and they don't take up too much space as well.
Stationary bikes, in particular, also offer two key benefits: cycling with this machine provides low impact cardiovascular fitness and it is a form of weight management exercise that helps avoid pelvic floor overload.
A stationary bike can also help women lose weight by allowing them to exercise for a longer duration than they might otherwise be able to if they have pelvic floor problems such as prolapse. It is also a useful machine that can help you exercise at a higher intensity than you otherwise may not be able to achieve if you have prolapse and running problems.
Regularly using the stationary bike with alternating high and low intensity has also been a proven effective weight loss exercise. It is specifically effective for abdominal weight loss.
If you already have this workout machine at home, below are some tips you can follow to make the get the most out of the equipment and your exercise routine:
• When setting up your stationary bike, make sure the bike seat is in a position wherein your hips are higher than your knees throughout the entire pedal revolution.
• To feel more comfortable during workouts, use a gel seat cover and/or bike pants for extra seat cushioning.
• Make sure that the extended leg is not completely straight and position the arm rests in such a way that you can sit upright in the saddle.
• If you have just started using this machine, adjust the gears to low resistance first to avoid hurting yourself. Once you are on a regular weekly workout regimen, you can increase the resistance but to a level that is still manageable.
• Never cycle using a heavy resistance that causes straining whenever you push the pedals.
• When cycling, as much as possible, always stay seated in the saddle. Standing out of the saddle while cycling usually involves heavy resistance through the legs which can result in injuries.
• To get the most out of your workouts, alternate cycling speed with low, moderate, and high-speed pedaling.
• Lastly, fitness experts say that the most effective weight loss training regimen you can follow or do with a stationary bike is to use on 3 alternate days of the week. Each workout should last for at least 20 minutes and you should alternate between high and low-intensity cycling. Interval sprinting is also an effective workout regimen. Interval sprinting involves alternating 8 seconds high intensity vigorous cycling with 12 seconds low-intensity cycling known.
No comments:
Post a Comment