1. Adjustment of Seat height
If your hips rock sidewards, the seat height should be reduced. A good length is if you can pedal with ease without pointing your toes to fully extend the round of your cycle.
However, note that you will be able to find a smooth way of cycling if you are cycling at a certain speed. So if you have tried to adjust the seat to no avail, perhaps try finding the right cycling speed and all should fall into place.
2. Angle of your saddle
Your seat must be able to support your full body weight and allow you to move around. Don’t tilt it too much upwards or downwards (either will result in injury).
3. Correct Posture
Basics:
- Foot strap should be tightened.
- Sit up straight so that your back won’t be tired after the workout.
- Do not wear loose pants or they might catch the pedals causing more trouble.
- Your leg shouldn’t be fully extended on the down stroke (upright bikes) or on the forward stroke (recumbent bikes).
- For upright bikes, lean your body slightly forward but your weight should not be on your elbows.
4. Start out light and then build up
If this is your first time using an exercise bike, start off with five to ten minutes several times a day and build up consistently. From three times a week, you can build up to once every two days or once a day. This slow-build up will prevent muscle fatigue and also burn-out from training over-intensively.
Your goal as a normal person having usual exercise should be to reach approximately 45 minutes to 1 hour for each exercise session.
5. Don’t exercise through injuries
If over-cycling caused you to sustain injuries, stop working out. Determine what caused your injury: was it your posture or the parts of your bicycle?
However, the recumbent bike is good for you to recuperate. In fact therapists commonly use recumbent bikes or dual-action exercise bikes as part of the physical therapy for sportsmen to recuperate from their injury.
6. Use the different programs and resistance to overcome boredom
It’s always a better option to start off from the easier programs and work your way up using the different levels and various programs. First you will find it easy to pedal at a lower intensity, then build up until you feel that the next level is easy before moving up to the following level.
Alternatively, you can always watch TV or listen to fast music to keep the pace up. Some newer bikes are interactive which allows you to play your play station while cycling. You won’t even realize that you are cycling!
7. Try interval workouts
For increased level of fitness, intervals are good options.
- First warm-up
- Then, sprint for 30 seconds
- Slow down for 1 minute
- Repeat for between 5 to 15 intervals
It’s a great way if you don’t have much time but want to get value for your time.
Related Posts:
- Best Exercise Bike – Main
- Types of Exercise Bikes
- How to Buy an Exercise Bike
- Ignite 746 – Best Higher End Recumbent Exercise Bike