With the world in chaos, working from home has become the new norm. Amidst the irregular working hours and sedentary lifestyle, body movements and exercises have become a thing of the past. Battling weight gain is becoming more difficult than before.
Since most of the gymnasiums and swimming pools are hardly accessible anymore, a home gym or an Exercise Bike is the perfect solution to the growing fat deposits and weakening bones and muscles.
Why Is Exercise Bike Perfect For A Full-Body Workout At Home?
Stationary Exercise Bikes are available in three variants.
However, all three bikes have a standard mode of functionality. They help in strengthening the muscles and bones. In addition to that, exercise bikes are great for the strengthening of core muscles.
The high intensity and low impact working mechanism of Stationary Bikes is also a great contributing factor for building stamina and endurance of the body. The ability to have a great full-body workout routine from within the four walls of your home is undoubtedly a great deal.
Spin your way to success: Here’s how to use an exercise bike effectively and correctly for a great workout.
Incorrect Usage Of Exercise Bikes Is No Myth
It is easy to think that there is no error in how one uses his or her exercise bike. But that is a complete lie. Incorrect posture or even the wrong method of exercising on a stationary bike can result in more harm than good.
Stationary Bikes may seem easy to operate at first glance, but there are certain aspects one forgets to keep in mind.
The Proper Posture
Incorrect posture while using Exercise Bikes of any kind can cause pain and damage to the Backbone and Shoulder. It is important to have a straight and relaxed back while exercising on a bike. Drooping is also a sign of a misaligned seat or handle position.
Proper Foot Placement
Always ensure the foot is completely snugly fit into the pedal straps of the Exercise Bike. The foot should be placed in such a way that the entire bottom surface rests on the pedal. Additionally, the pressure exerted on the pedal should be with the foot and not the toes.
Using the toes to move the pedals can cause muscular cramps and bone aches around the lower limbic joints.
Adjustment Of The Seat to the Right Position
The seat position is very vital for a comfortable workout routine. The seat should be adjusted so that when the pedal is at its lowest level, the person on the seat should have his or her leg at an almost perpendicular position to the floor. But the feet should be firmly flat on the pedal rather than stooping.
If the seat is not rightly adjusted, the posture and the foot placement on the pedal automatically have a discrepancy, thus resulting in more harm than good.
Knowing To Use The Exercise Bike Effectively
An effective workout routine is bound to show results with time. However, it is always best to ensure that one keeps track of his/her progress. This will help to understand the improvements and changes better.
Know Your Display Panel Well
All exercise bikes, regardless of the type, are equipped with a display panel with various features like speed, calories burned, distance covered, duration, pulse, etc. A few of them are also equipped with additional features like timers, modes, and Bluetooth connectivity that allow external apps to control and maintain data.
Understanding the details of the display can help one track their progress and gradual changes better. The more information available, the more clearly one can see the necessary objectives for better results.
Gradually Increase The Speed And Duration Each Day
The saying slow and steady wins the race is aptly said. Our body needs time to acclimatize to any severe condition, especially exercise. Starting the workout routine on an Exercise Bike with high speed is not going to help bring changes quickly.
Instead of being effective, this will cause muscular cramps, and joint sprains, and within minutes of starting the routine, one will be out of breath and extremely dizzy. To build up stamina and endurance, one should begin to slow and gradually progress towards higher speed and longer duration.
Maintain A Consistent Posture
As mentioned above, the right posture is very important in any workout routine. The correct position not only stabilizes your body during the routine but also prevents mishaps. The erect posture and relaxed stance maintain the skeletal system’s original anatomy, thus preventing excess strain or bending of specific areas of the body.
Balance Your Dietary Requirements
Burning calories is the final goal of any workout routine. However, it is always important to never starve yourself before any workout routine. To burn calories, one needs enough energy, which can only be produced from the chemical breakdown of the available nutrients in the body.
The absence of available nutrients to form the energy needed to burn calories can cause dizziness, nausea, and headaches. Contrary to popular belief, Hydration and food are must-have essentials before any workout routine.
Exercise bikes for tall person need slightly more research as most of the exercise bikes available in the market are for the optimal height range of 5 ft to 6 ft. A few companies do make exercise bikes specially designed for taller or shorter people. However, those are a rarity.
Exercise Bikes are one of the most convenient and effective workout routines. Their minimalistic design makes them perfectly suitable for smaller and larger spaces. Since assembling or maintaining these bikes is hardly ever required, they are a suitable purchase for even novices in the world of exercise.