Riding an exercise bike not only provides a workout for your legs, but also helps to improve your cardiovascular health as well. Exercise bikes are available at most gyms and health clubs, and they are becoming more commonly owned within personal homes, due to their convenience and affordability. Whether you are using an upright or recumbent bicycle, you will be able to burn fat and get into shape if you use the exercise bike correctly.
Step 1
Adjust the height of the seat before using the exercise bike. For an upright bike, raise or lower the seat so it rests at the height of your hip when you are standing next to it. Whether or not you are using an upright or recumbent bike, there should be a slight bend in your knee when you extend your legs to the pedals, and you should not have to strain your lower body to make a full rotation of the pedals. Make sure your knees do not hit the handlebars as well.
Step 2
Raise the handlebars to a comfortable position on an upright bike so that you do not cause stress on your lower back by leaning forward. Your arms should be able to easily reach the handlebars, while keeping a slight bend in the elbow.
Step 3
Fit your feet into the foot straps on the pedal, if present. The straps help keep your feet secure as you pedal faster and faster, and should fit snug but not tightly.
Step 4
Pedal the bike at a speed that feels comfortable, yet feels like is giving you a workout. The faster you pedal, the more calories you will burn. Pedaling at 15 mph for 30 minutes will burn an average of 320 calories, compared with only 130 calories at 6 mph. Be sure to exercise for about 30 to 35 minutes a day, three days a week, to see the effects of your workout.
Step 5
Incorporate resistance and inclines into your bike workout, both of which can be done with the touch of a button or turning of a knob on your bike. In most cases, the newer the exercise bike, the more features like this the bike will have. Resistance and inclines workout your hamstring and glute muscles, which are not targeted in riding with light resistance.
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