Indoor cycling has been around
since the early 1990s, and it’s still incredibly popular even today, with
cycling studios and gyms holding indoor cycling classes. It’s no surprise that
this form of exercise has gained so much traction over the years, as it is a
highly effective cardio AND strength workout. It’s intense and fast-paced, but
indoor cycling is a great sport for athletes at any level.
Once you’ve decided that you’re ready to begin your first
stationary bike routine, you have to understand what types of bikes are
available to you, and how to properly set up your bike to get an effective
workout, and to reduce your risk of injury.
So, without further ado, here’s your guide to getting ready to move
on a stationary bike.
Types of Stationary Bikes
There are two main types of stationary exercise bikes: upright bikes and recumbent bikes.
Upright bikes are designed similar to regular bicycles in
that your legs extend below your torso, and your back is not supported, the
obvious difference between the two being the stationary aspect.
On the other hand, recumbent bikes have a more relaxed
setup, with seat backs that support your back, and your legs extend in front of
you instead of directly below.
Adjusting Your Bike
You won’t be able to get going unless you’ve adjusted your
bike to accommodate to your comfort and safety.
There are a few primary bike elements that come into play
(1) Seat Height: If you’re using an upright
bike, you should first adjust your seat height to approximately your hip level.
Sit down, and place your feet into the pedals. Your feet should be flat and
parallel to the ground, and you must be able to pedal with having to fully
extend your feet.
the other hand, the seat of a recumbent bike is adjusted by sliding the seat
back and forth along a track until you’re satisfied. Here, your legs should be
almost completely extended, with just a small bend in the knee.
(2) Handlebars: You may have to pull the handlebars closer to the bike seat
or farther away. Generally, the space between your seat and the handlebars
should measure from your elbow to a loose fist. In terms of height, raising the
handlebars a little higher will reduce lower back stress caused when you lean
forward, but it shouldn’t impede your ability to reach the handlebars easily.
(3) Pedals and Foot straps: The pedals on
most stationary bikes include cages in which you place your foot. These allow
you to create a better pedal stroke, but the straps should not fit too tightly,
as you’ll want to keep them on the balls of your feet.
Now, you’re ready to start riding!
At Fitness Rush, we carry a range of upright and recumbent bikes that are
convenient, easily adjustable, and equipped with the latest technology. If you
would like to try one out for yourself, then please visit us in store today.
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