Are you thinking about how to get the most out of your exercise bike? If you’ve spent hours scrolling through the list of exercise bikes on the internet to find the perfect vehicle, but now you realize it’s a little unloved by your home, now’s it It’s time to rediscover.Even if you continue to use Burn those caloriesYou may not really realize how this one machine can help you to tone, carve and shape without leaving the house.
Winter is approaching. Exercise bikes and a little pedal power will be even more valuable in staying fit. We asked an expert to figure out how to get the most out of your exercise bike. From completing the bike setup, choosing a routine, and if you haven’t bought one yet, it will give you all the tips to find the right bike for you.
Complete the setup
According to kinetic scholar Dasha Maslennikova, setting up a bike is very important. Symmetrix Exercise & Rehab.. “Long-term use can reduce the chance of injury or tension. Reaching for the pedals or the steering wheel for each revolution can quickly get tired,” she told Live Science. “If the seat is too close to the pedals, it can overstress joints such as muscles and knees and cause pain over time.”
To set up your bike properly, you need to adjust the handlebars, seat height and pedal straps. For recumbent bikes, you need to adjust the length. Find the perfect riding position by placing your foot on the pedals and pushing down with one foot. “Your legs should be almost straight. Bend your knees 15 degrees,” Maslennikova told Live Science. “Push in the heel while keeping the base of the toes on the pedals. Adjust the distance of the seat accordingly. If the pedals have straps, make sure they fit snugly against the base of the toes. Make sure. ”The same process is followed for recumbent bikes, which are ideal for low-impact training, but instead of stretching your arms forward, you can relax your shoulders as you grip the handles with your seats. It has the advantage of being able to do it.
And don’t forget to adjust the handlebars.Jake Morin, Cycling Instructor and Co-owner Cycle bar In Florida, he told Live Science: “The most common mistake I’ve seen in helping riders set up over the last decade is that the handlebars are too high and the seats are too low. The handlebars need to be about the same height as the bike seats. There is .. ”He adds that the hips, wrists, and shoulders need to create an equilateral triangle. “If the handlebars are too high, the downward movement will make pedal strokes inefficient. If the handlebars are too low, it will be difficult to breathe,” he said.
Enter the routine
If you already have an exercise bike and it’s collecting dust in the storeroom, there’s a reason you may not yet have it part of your life. Darlene Marshall, an expert in applied positive psychology, told Live Science that our daily behavior is caused by habits and intentional behavior. Habits make no effort while creating new behaviors. “When we build new behaviors, it requires mental resources and can be difficult to change too many things at once,” Marshall told Live Science. “We forget, distract, and go back to old habits.”
However, if you want to stick to the new routine, block the diary time. “Ultimately, intentional behavior will become accustomed and integrated into our identity,” Marshall said. Instead of saying “I need to train at 7am”, I identify it as “Training at 7am”. Since this is a daily task, it is something we do and it no longer feels difficult to maintain. “
Find your groove
Not all bikes are the same, so you need to find the one that suits you, says head coach Garrett Seacat. Absolute durability.. Whether it’s an air bike, a spin bike, a recumbent bike or a cardio strider, each has a different role.
According to Seacat, if you want to recreate an outdoor ride, choose a spin bike. “Spin bikes are like regular road bikes and you can feel like you’re at home if you’re used to riding outdoors,” Seacat told Live Science. “You can increase your resistance and ask for any type of vehicle.” If you’re looking for something a little less challenging, but still want to create the feeling of riding outdoors. Recumbent exercise bike.. However, this does not mean that you can be completely relaxed. “It may be harder to make a more focused effort, but that doesn’t mean it’s always easy,” Seacat said. “Most of these devices in the gym help you create workouts using digital programs and can be very difficult for survival of the fittest.”
An air bike is an oval that works on both the arms and legs. “It doesn’t help create the same mood as riding outdoors, but it’s great to use for warm-ups and cardio when you’re done with your workout,” says Seacat. Cardio Strider works for those who are rehabilitating an injury or returning to fitness. “With its setup design and low resistance level, this device is perfect for anyone looking for a quick warm-up,” he explained. Check with your doctor or physiotherapist to find out which one you need.
Create a way to enjoy your workout
Celebrity trainer Joey Sirman. Kyudo, “Music always cheers you up, so choose something bright and really feel the ride. If you’re on a fast flat ride, make it an uptempo song and get on the beat.” And Sirman added that you should change your perspective too. “Riding the scenery is always great to keep an eye on the road ahead,” Sirman said.
Make the most of your exercise bike
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