If you are reading this article, this means that you have already either bought an upright exercise bike or are on your way to buying one. If you still haven’t decided on which upright bike you need to invest in then follow up this link to read our reviews for some of the most popular upright exercise bikes on the market today. This will help you make the right choice for your health.
Once you have an upright bike, the next step is learning how to use it properly. It is only through the right use and posture that you can make the most out of this equipment. Let us guide you with some helpful tips on how you can use the upright exercise bike in the best possible way.
Adjusting the feet on the pedal for the first-timers can be a little tricky especially if you have not been working on your balance lately. Start by standing with your feet on either side of the bike making sure that there are no bends in the knees. If the bike you have has straps on the pedals, now is the time to get them fixed according to your comfort level. Try not to strap them on too tightly as it will be discomforting for you during the workout.
With or without the pedals, position the balls of your feet so that they are centrally placed on the pedals of your bike. Take note that here we are not talking about the heel but the bone right below the big toe on your feet. This will keep you steady and help you maintain your balance while you are working out.
Since you will be practically standing all through the workout, the position of your seat plays a vital role here. Not only will it help with the workout but also prevent any lower back pains that might incur due to the wrong posture. When adjusting the bike’s seat, take your knees as the reference point. They should have an angle of around 30° and positioned directly above the handle off the bike. This position will put the least amount of strain on your back and allow you to reach the handlebars comfortably.
The next step is to place your hands on the handlebars such that you do not have to bend more than 20° for this. In case you feel that you are either bending too much or not able to reach the handlebars, readjust your seat again.
If your bike has a control panel, now is the time to turn it on before you start your workout. Most of the bikes will have the start button on the handlebars for your ease. The sensors will take on your resting heart rate and prompt you to start your workout now.
Pushing your body at a fast speed right from the very beginning will be wrong. You need to take it slow so as to prepare your muscles and warm up your body for the complete workout ahead. The gentle pedaling should go on for some 10minutes before you begin your routine.
For an effective workout, it is suggested that you use this bike for exercise purposes for at least 30 minutes every day without taking any break. If you can’t seem to manage that, then try to take out at least 15 minutes of your time every day for this workout. It will drastically improve your health and help you stay in shape as well.
Slow it down
Once you are done, do not stop pedaling instantly. Cooling down phase is as important as warming up. Gently lower the speed and allow your body to cool down before you stop. Once you feel that the heart rate is back to normal you can let go of the handlebars to come off the bike.
With these tips, you will be prepared enough to use the upright exercise bike like a pro even if you have never used it before. Keep following us for more details on exercise bikes and how they can become an essential part of your fitness routine.