If you’re new to exercise and want to ease into cardio, the stationary bike is a great option. You actually get the same cardio benefits from walking or running outside as you do from using a treadmill or elliptical machine.
One thing to keep in mind is that beginning any new activity will feel difficult, so you might need to start with short workouts and gradually build up to longer ones.
Benefits
Cycling can protect your joints while assisting in fitness improvement. Here are a few advantages:
● Comfort and safety:
No matter the weather or traffic, you may exercise indoors.
● Cross Training:
Running and walking use the opposite lower body muscles from cycling. Cycling works the quads in the front of the thigh, whereas those exercises focus on the hamstrings at the back of the leg.
● Low-impact:
If you have knee or hip issues, you won’t put any stress on the joints, which is crucial. You perform it while seated, which may be beneficial for those with persistent back pain.
● Knee bolster:
Cycling emphasises strengthening the quadriceps, which may help with knee pain, and keeps the knee joint lubricated naturally.
● Variation:
The majority of stationary bikes have pre-set workout routines, but you can also design your own by turning the resistance up or down.
Setup for Stationary Bikes
Take some time to become comfortable with the operation of the bike if you have never used one before.
● The seat of an upright bike should be level with the top of your hips if you were to stand next to one.
● At the end of the pedal stroke, your knees ought to be slightly bent.
● To fit your height and reach, adjust the seat, handles, and pedals.
● Since you will be changing the resistance at various intervals during the workout, become familiar with changing the resistance.
The Workout’s Procedure
Start with the warm-up, then proceed with each section of the workout after you’ve adjusted your bike.
● On a scale of 1 (easy) to 10 (hard), choose a pace/resistance that enables you to exercise at the recommended rate of perceived exertion (RPE) (extremely hard).
● If you’re not used to riding a bike, your legs could feel fatigued soon. Since it takes time to develop endurance, keep going as long as you can before stopping.
● Three times a week, with a day off in between, perform this exercise.
● Up until you reach 30 minutes, increase your workout time by a few minutes each time.
● After your workout, stretch your lower body.
Making Progress With This Exercise
When you are able to complete the 20-minute workout, advance by adding a new five-minute section that consists of three minutes at your starting point and two minutes at a harder level. Try it for a week or until it feels natural to you. Then, to increase your total time to 30 minutes, add three more minutes of easier effort and two more minutes of harder interval.
By the time you finish a 30-minute workout, you have completed the bare minimum of daily exercise that is advised. You can now expand from that point.
