Exercise bikes are cardiovascular machines designed to simulate the action you would experience when you are cruising down the road on a pedal bike. Knowing the best way to use an exercise bike will help you work out more efficiently and safely and with greater comfort, so that you will return to this exercise apparatus frequently enough to improve your fitness.
Bike Adjustments
Exercise bikes have adjustable seats that move up and down. When you use the bike, adjust the seat so your legs are just short of locking out when you are pedaling. Adjust the handlebars so your elbows are slightly bent. If the bike has foot straps, which is the case with indoor cycles, slide your feet in them and tighten them down so there is a snug fit. This will give you better pushing and pulling power when you are pedaling.
Posture
Posture is of vital importance when you are using an exercise bike. Often times, people will lean forward and slump on the handle bars for hours on end. Not only can this lead to excess stress on the lower back, but it can also lead to upper body postural distortions. Always sit up straight, look forward and do not round your shoulders. As you are pedaling, keep your core tight and drive hard with your legs. During indoor cycle classes, you will have to transition from seated to standing positions to focus on different parts of the body. Apply the same rules to standing as you do with sitting--tight core, forward gaze and strong leg drive.
Intervals
Riding an exercise bike at a steady pace can be beneficial, but to make the most of your time, perform interval training. This is characterized by alternating between high and low intensities. Start out with a light five-minute warm-up and increase your speed or resistance for 30 seconds. Come back to a moderate speed or resistance for 60 seconds and repeat going back and forth. Interval training can cause you to burn more calories and it can also improve your aerobic capacity, according to the Mayo Clinic.
Repetition
Sticking with the program is by far one of the most important things to take into consideration when using an exercise bike. It doesn't matter how great a workout you get; if it is only performed once every few weeks, you are not going to get favorable results. Aim for at least three to four workouts a week and be consistent for the rest of your life. Exercise for at least 30 minutes to get an adequate calorie burn.
Hydration
Drink water before, during and after your workouts, especially ones where you sweat excessively. This is often the case with indoor cycle classes held in hot and humid rooms. Consume formulas that are enriched with electrolytes and carbohydrates to give yourself added protection from dehydration.
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