While most people have the right equipment, they just can’t seem to get results out of their workout sessions. Investing hours in working out when you don’t have the right technique or form can be very frustrating if you don’t get the expected results, although bike training isn’t something very difficult to figure out. In fact, compared to other workout regimens, it’s one of the easiest ones that anyone can get started on without much guidance. Riding a stationary or spin bike has many benefits and these benefits go beyond the obvious calorie burning ones. Of course, most people are in it for burning calories, losing weight and achieving maximum fitness, but it also helps you fight off stress and anxiety. Compared to other stationary fitness equipment like the treadmill, using the exercise bike gives you a low-impact workout. It also puts less stress on the joints and knees. Besides, riding a stationary bike gives you all the benefits of actual bicycling even on days when the weather is terrible and you can’t go out.
Adjusting the Seat
It goes without saying that every person has a different height, weight, and body form and no one is perfectly equal when it comes to body shapes and sizes. Therefore, an essential tip is to adjust the seat of the exercise bike before you climb on it. If you’re using the bike at your home and you’re the sole user, you only have to do this the first time. But if you’re using the machine in a gym, you’ll have to do this every time you get the machine.
Make sure that when you’re sitting on the bike, one of the legs is perfectly straight as the pedal rests at its lowest point. Check this for both the feet before starting and adjust your seat accordingly if it’s too high or too low. Failing to do so means your exercise won’t be as effective as it should be. Seats lower than they should be are also not a good practice as they tire you much quickly and put extra stress on the knee joints.
While riding steady and slow may be easier and give you time to watch TV or read a book or magazine, it doesn’t push your lower body to the limits. In short, it doesn’t maximize the workout effectively, and you waste most of your time and energy. Similarly, going too fast and too intense will tire you out and fatigue your muscles. So the best way to do your training session is to pedal alternately slowly and quickly. This will strengthen your muscles even more and stave off any mental burnout in the long term.
Ride as fast as you can for two to three minutes and then slow down for three minutes and repeat the cycle again through the course of the workout.
Drink Green Tea
Staying hydrated while riding your exercise bike or performing any other training exercise is important. It prevents muscle cramps and dehydration. While you can stay hydrated with good old water, drinking green tea can be more effective. Especially if you want to burn calories and lose weight, biking and drinking green tea can give some very promising results. It not only stimulates fat loss and it also boosts the stamina and energy.
Time Your Workouts
Don’t work your body too hard as you don’t want to burn yourself out. Start off easy with a ten to twenty-minute workout and then prolong it by two minutes. Make sure you time your workouts to notice the difference and improvement in your stamina and performance.
It’s almost impossible to do bike training exercise wrong, but with the right tips, you can achieve maximum results in a very small time period. However, these are the tips that can help you get the most out of your training sessions and use your upright or recumbent bike to the fullest. To achieve maximum fitness and high level of intensity, follow these tips.