If you think that the main advantage of using an exercise bike is exercising without leaving your seat, you’re not wrong, but you need to know more about the equipment, because its benefits go far beyond that and even impact the heart and respiratory system!
Furthermore, using it is good because it causes little impact on the joints – as long as it is adjusted correctly, of course, especially when it comes to the height of the bench.
“Let’s get to work” and check out how to get the most out of your apartment bike?
What is an exercise bike for?
It’s obvious that an workout bike is used for workout, but the fact that it simulates the use of a bike without you having to move outside and, most importantly, allows you to extra easily manipulate how the hobby is done is what makes it so useful for the conditioning of the coronary coronary heart and the respiration machine.
Not to mention the calorie loss and strengthening of the lower muscles!
Imagine that you are using a simulator to learn how to drive and you face a risky situation on the road. Isn’t it much safer to deal with the problem “outside of real life”, at least in this first learning moment?
With the exercise bike, it happens more or less the same way: you improve your pedaling skills, mastering the exercise better and better, but controlling the loads, impacts and even posture better.
And that doesn’t mean that you’ll need to start cycling or move on to roller bikes to train until you become a professional, you know? Even if you choose an exercise bike, the benefits of cycling are still worth it – and a lot!
What are the benefits of cycling on an exercise bike?
The main advantages of cycling on an exercise motorcycle are superior cardiovascular health, strengthening of the lower limb muscular tissues, development of the respiratory machine and, specially, low impact on joints and unique manage of effort.
Check out more details!
1. Improved cardiovascular fitness
Ergometric exercise is basically an aerobic exercise, great for resistance training as an activity that can be performed continuously and for a long time.
On average, 20 minutes of pedaling at full speed or 50 minutes at a slower pace can be the secret to increasing your heart rate, strengthening your heart and improving your circulatory system. You will find more guidance on timing and training later in this article.
2. Strengthening of lower limb muscles
Cycling involves the muscles in your legs, especially your quadriceps (basically your thighs), hamstrings (which are located on the back of your thighs) and calves. The movement of pushing and pulling on the pedals of an exercise bike targets these muscle groups and makes them stronger.
3. Improvement of the respiratory system
Another typical benefit of aerobic exercise – which is continuous and prolonged activity – is the increase in lung capacity and the efficiency of the respiratory system, which ensures good cardiorespiratory fitness .
4. Low impact on joints
Another advantage that deserves to be highlighted! Pedaling on the equipment, which is stationary and therefore does not move, means that there is almost no impact on the joints and drastically reduces the risk of injuries. Therefore, those with osteoarthritis in the knee can use an exercise bike!
You can even go into “physiotherapy mode” by choosing a bike that can be placed in water and submerging it in the pool.
5. Precise effort control
Finally, since the ergometer allows you to adjust the resistance and intensity of the workout very precisely, the possibility of personalizing the exercise according to your fitness level will allow you to create progressive challenges for yourself. Fifth benefit checked!
But, even though it may seem like an easy activity, using this bike is not something to be done just any old way.
How to use an exercise bike correctly?
Knowing how to use the exercise bike correctly is essential to ensure you get all the benefits of the equipment, so pay attention to your posture and be careful to adjust the seat correctly. Don’t overdo the load distribution or the intensity of the exercise: respect your body’s limits.
Would you like a step-by-step guide to put it into practice?
How to make an exercise bike in 12 steps
Write down the steps that must be followed before you start your activity and during practice too!
- Sit on the bike and place one foot on each pedal.
- Raise your body without getting off the bike
- Leave your leg with the foot on the lower pedal almost completely straight.
- Adjust the bench to the height of this leg and make sure it is firm, then officially sit down and start pedaling.
- Keep your spine straight, your shoulders relaxed and your hands on the handlebars.
- Secure your feet firmly on the pedals to ensure firmness and stability.
- Pedal!
- Do your activity gently at first and always try to concentrate on ensuring a circular movement, without jerks or excessively straight knees with each turn.
- Adjust the resistance progressively (never start at maximum load)
- Keep a steady pace and avoid accelerating your breathing at the same pace as your pedaling.
- Take breaks to rest and hydrate, or slow down your pace if you don’t want to stop completely.
- Gradually decrease your pedaling before stopping completely.
And remember: don’t pedal for hours or kilometers straight away! Start with short sessions and gradually increase your time and performance.
Do you feel that the seat is not comfortable? Stop everything and go back to the adjustment stage.
How to make the exercise bike seat comfortable?
To make your exercise bike seat comfortable, it’s not enough to just use a model made from top-quality materials and with a perfectly ergonomic design. You’ll also need to find ways to achieve good spinal alignment while pedaling, comfort for your hips, and good weight distribution.
The height and inclination of the bench should always be considered carefully.
- Adjust the height: When you sit down, the leg resting on the lowest pedal should be almost 100% straight and the knee only slightly bent.
- Adjust the incline: do this to ensure more stability during the exercise and comfort for your back and pelvis/hips.
- Avoid leaving the bench too high or too low: too little height causes more strain on the knees and too much height causes more strain on the hips and lower back discomfort.
- Don’t lean too far forward or backward either: if you lean too far towards the handlebars, you’ll feel back pain, and if you lean too far away, you’ll be at greater risk of injury.
Besides that, no one deserves a sore butt! So, even if your posture is correct and your back, knees and everything else aren’t hurting, pedaling with a squared-off back is a mistake. Prioritize your comfort, regardless of the intensity of your practice.
What are the best exercise bike exercises? 5 interesting options for you
Many types of exercises can be done on exercise bikes, from resistance training, focusing on heart rate, to so-called HIIT training , more focused on high-intensity intervals, followed by recovery periods.
Below are some examples.
1. 25-Minute HIIT Workout
For this workout, warm up for up to 4 minutes at low resistance, without exerting yourself – this will help prevent injuries and conserve your energy. Once you’ve completed 4 minutes, increase the resistance on the bike as much as possible to your body’s limits and pedal for 15 seconds. Then, pedal at low resistance for 60 seconds and repeat the process of increasing and decreasing the pace until you’ve completed at least 10 minutes in total.
If you want to do a stationary bike workout specifically to lose belly fat, the tip is to embrace HIIT, but alternate between 30-second bursts of high resistance and high speed, followed by 60-second bursts of low intensity for recovery. Repeat for 20 minutes and gradually increase the resistance over time, without forcing yourself too hard.
2. Intensity training
Start your warm-up by using cycling at a low depth for five minutes, then switch to a medium intensity and cycle for every other 10 mins. Then cycle at a excessive depth for 2 mins and at a low intensity for the following 2 minutes. Repeat the high-low collection 3 times, then cycle at a low intensity for 5 mins to calm down earlier than completing.
3. Training with variation in pace and load
Warm up for up to 4 minutes at low resistance, then cycle for at least 24 minutes alternating between 5 minutes at medium intensity + 1 to 2 minutes at high intensity. In the last minute (the 25th of your session!), cool down by still cycling at low resistance.
4. 1-Minute Shooting Drill
Similar to sprinting , sprinting on an exercise bike will also require a warm-up. See? Pedal for 3 minutes at a moderate speed and load, then do your first 1-minute sprint at a high speed and moderate or high load. After that minute, do another 60 seconds pedaling at a slow speed and light load.
5. Resistance training
In endurance training, the warm-up will consist of a 5-minute low-intensity bike ride. The exercise itself will also require alternating cycles: 5 minutes at medium intensity and 1 to 2 minutes at high intensity. It is recommended that you stay on the bike for at least 20 minutes, doing the variations. To cool down, finish by pedaling at low intensity for another 5 minutes.
Include warm-up before training and stretching after exercise in your routine to prevent and avoid muscle injuries and improve your flexibility, and avoid the urge to test your limits and break records. Continuous and progressive progress is always a more guaranteed victory!