Riding exercise bikes provide an excellent aerobic workout without the physical pounding on your feet and knees that come from running and other weight-bearing exercises. Exercise bikes also allow you to work out when it's raining or dark outside, and they make it easy to get some exercise in while you watch TV or read. But it is important to use the exercise bike properly--to set up it up so it fits your body and to position it correctly so it's easy to use.
Step 1
Set up the exercise bike in a safe place. An exercise bike in your home should be set up where all the moving parts are give room to operate. You should have room to mount and dismount safely on both sides of the bike, and the floor beneath the bike should be sturdy, even and protected from dripping sweat.
Step 2
Adjust the bike to your body. Adjust the seat and handlebars so your body weight is evenly distributed between your seat and your arms. Your leg, fully extended on the pedal, should have only a slight bend at the knee. Make sure the seat itself is parallel to the floor; if it's pointed down, you will bear too much weight on your arms and shoulders, and if the seat is pointed up, you will feel to much pressure on your groin.
Step 3
Adjust the toe clips snugly around your foot. Toe clips keep your feet from slipping off the pedal and they help you "pedal a circle," which means you can apply pressure to the pedal for the entire revolution of the pedal, utilizing more muscle groups and improving your fitness. Wear firm-soled shoes.
Step 4
Warm up slowly. Pedal at 40 revolutions per minute or at about 8 to 10 mph for up to five minutes. You should feel sweaty or warm before you begin the main portion of your workout.
Step 5
Fight the boredom with a structured workout. Break your main workout into sections that include periods of hard cycling at a high tension setting followed by recovery periods of high revolutions at lower tension. Other options: ride with a friend or watch an exercise video of other people riding bikes.
Step 6
Cool down properly. Cycling at a low tension setting on your exercise bike for 2-5 minutes. This will keep lactic acid from pooling up in your legs and causing you to be sore.
Tips and Warnings
- Keep a towel handy. Since you are not moving through the air on an exercise bike, you will sweat. Drink. Fruit juice diluted 50/50 with water is a good way to stay hydrated. Drink at least 12 oz. of water for every 30 to 45 minutes on the exercise bike.
Things You'll Need
- Cycling shorts
- Firm-soled shoes
References
- Stanford University: Tips on cycling in time trials and triathlons, by Matthew O. Jackson
- CYCLING PERFORMANCE TIPS: Optimizing Personal Athletic Performance (Stationary Cycling), by Dr. Richard Rafoth
- American Council on Exercise: Bike + Mountains = Excitement + Challenge
- Ohio State Medical Center: Six-Week Stationary Cycling Program
- American College of Sports Medicine: Selecting and effectively using a stationary bicycle
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