What are the benefits of exercising on a stationary bike? There are really many health benefits, here we tell you some of them.
Benefits of the exercise bike
Reasons to exercise on the stationary bike
Having a stationary bike at home is a great solution for exercising when you don’t have a lot of time or the urge to hit the gym. It allows you to get in shape quickly and efficiently, without distractions. In addition, it benefits physical and mental health , since exercise stimulates the production of endorphins . It is a low-impact exercise, so it is recommended for people with joint problems. Here are the best tips for your exercise bike sessions without risks.
Exercise bike training for beginners
Simply pedaling alone for 30 or 40 minutes can be very boring . To make your sessions more motivating and also to extend the benefits of the stationary bike, follow these tips:
Position: adjust the height of the saddle considering that at the lowest point of the pedal, the leg should be straight with a slight bend in the knee. The back should be straight and the chest up.
Clothing and accessories: wear comfortable clothing (no cycling gear is necessary) and try to have a towel and a bottle of water handy.
Program: start with two weekly sessions of 20 minutes. Increase progressively up to 4 weekly sessions of no more than 50 minutes. Do five minutes of warm-up before starting and 5 minutes of stretching at the end. Increase stamina for 45 to 60 seconds and normalize. Maintain pedaling speed throughout the session.Why exercise on the stationary bike?
To build strength and speed: total duration 30 Begin with a three-minute warm-up at a light pace ; increased resistance for 30 seconds followed by 30 seconds with normal resistance, for 6 minutes. Three minutes at a moderate pace. Repeat the previous two steps three times. Relaxation and cool down for three minutes at an easy pace.
To burn calories and lose fat: total duration 30 minutes. Begin with a 5-minute warm-up at a moderate pace. 20 seconds of pushing followed by 10 seconds of recovery, 8 times. One minute recovery with low to moderate resistance and speed. Repeat the above. Then 40 seconds of pushing followed by 20 seconds of recovery, 4 times. 1 minute recovery at low speed. Repeat the above. Perform a 60 second push with maximum effort. Five minute cool down or recovery.
Don’t wait to get out of breath. Exercises on a stationary bike should be comfortable.
Control the heart rate.
Hydration is essential.
Avoid bouncing off the saddle. You must be supported at all times while pedaling.
Exercises on a stationary bike are very positive, they improve cardiovascular health, help you lose weight and strengthen the muscles of the legs. Go ahead and get going!