If you have decided to take your fitness goals seriously, you have probably invested in workout machines including a stationary bike. Whether you are new to cycling or a pro, cycling is one of the Best Home Fitness Exercises that can benefit you. Here’s how you can make the most out of your stationary bike:
Set the Bike Properly
The position of your stationary bike is the key to your fitness success. A proper fit and bike position lets your produce as much power as you can. Also, this prevents you from injuries like neck strain, back pain, and knee strain. Thus, take your time setting up the machine properly. Here’s a helpful guide:
- Adjust the seat height. When adjusting the seat height, consider the angle of your knee. The perfect seat height should let you stretch your knees almost straight when you’re at the bottom of you downstroke. Your hips should not rock side-to-side while pedaling. Also, the seat might be too low if you need to bend your knees excessively.
- Keep the saddle angle neutral. Saddle angle is vital to ensure proper performance. It should not be titled upward too much as this can cause pressure points on your legs and glutes. Also, when it is tilted too far down, you tend to slide forward while riding the bike which can cause more strain to your hands, arms, and knees. Ensure the angle is neutral, with just a slight tilt towards the rear or front.
- Find the right fore/aft setup. The fore/aft position refers to how far backward or forward the saddle is resting. Ideally, you will put your knee forward above the pedal’s axle while at the bottom of a downstroke for more power and to avoid injury.
- Adjust the handlebars. The position of the handlebar should let you use all of the various positions without straining your back and neck excessively. Place your handlebars even with the saddle and adjust until you feel comfortable.
Place the Bike at the Right Place
A stationary bike must be placed either in a basement or on the first floor of your home. This way, the machine stays cooler in the summer and warmer in the winter, offering you a healthy environment to perform your workout. Upper floors are usually more poorly-insulated and can get hot in the summer and colder in the winter.
Don’t Forget to Warm Up and Warm Down
Before you start using your stationary bike, do lots of hamstring, neck, back, and knee stretches. Also, you can spin gently and at a low intensity to warm up. Additionally, make sure to warm d own after your full workout so that your muscles get a little rest without the abrupt shock of stopping all activity. Continue to pedal for an extra five minutes at a low intensity.
Create an Exercise Program
A personalized exercise program will help you set fitness goals. You will need these goals to make progress on your exercise bike. Having a program in place, you will be able to track how you are doing and see how your performance is improving over time.