Tips to Get Started on the Stationary Upright Bike: A Guide for Beginners
You have your new, stationary upright bike, and you are eager to get started. But before you begin, there are some things you should consider. Next, there are things to think about as you do your first workouts. One of the great things about a stationary bike that is located in your home or office is that you can work at your own pace. You want to make progress, but you also want to exercise in a way that you can sustain.
Set Some Goals With Your Upright Exercise Bike
Before you hop on your new upright exercise bike, set some goals for yourself. You might have more than one goal in mind, but goal setting usually works best if you break the big goals down into smaller goals. This will give you small milestones that can help you feel as if you are achieving something, even if you haven’t reached your big goal.
For example, your big goal might be to lose fifty pounds. Those fifty pounds were probably gained incrementally, creeping up on you year by year. They will need to come off slowly in order for you to maintain good health. Your exercise bike is just one component of your overall weight loss program, but it is an important part of it. It is generally believed that you can burn around 260 calories per thirty minutes use of your bike.
Calorie burn isn’t your only benefit from using an upright stationary bike. You also develop good leg and thigh muscles, use your core muscles for balance and even tone your upper arms as you grip the handlebars. Furthermore, a stationary bicycle provides a low-impact cardio workout.
Your early goal might be to use your bike for thirty minutes a day three times a week. By spacing out your usage, you give your muscles time to recover before the next session. As you become more fit, you can add more time, increase resistance, or even go for longer sessions.
Make Sure Your Upright Stationary Bike is Comfortable
Before your first ride on your upright stationary bike, adjust the seat, handlebars, and resistance to a good fit for you.
- Seat height and pedals: An upright bike usually has a regular bike seat and you sit above the pedals so you will be pushing down on them. The height of the seat should be such that your leg is fully extended on the downward stroke, but rises only to a comfortable level on the upward stroke. A toe strap or cleat to keep your foot correctly positioned is also a good idea.
- Comfortable Seat: Regular bike seats can sometimes become uncomfortable after a few minutes. It is easier to last a full thirty minutes on your bike if the seat is comfortable. A gel seat cover or gel seat (easy to change out on most bikes) will make your ride more of a pleasure instead of a torture. Saddle sores should not be one of your goals.
- Position the handlebars: Set the handlebars so that your spine only inclines slightly forward. Even though bicycle racers often scrunch low over their handlebars, that is to reduce wind resistance – something you don’t have to worry about with indoor exercise bikes. Keeping your spine straight helps work your abdominal core and reduces back fatigue.
- Set the Resistance or Select a workout: Set the resistance to a comfortable level, one that will give you some work, but not one that is so difficult that you cannot last the full thirty minutes. If your bike is programmable, select a beginning exercise routine. These are often set up by experienced coaches and trainers who have the well-being of potential users in mind.
Regularity and Repetition Does the Job
As you can see from the number of calories burned each thirty-minute session, you should not expect pounds to miraculously fall away or muscles to instantly develop. Regular use at a reasonably scheduled time does the job regardless of whether you want to lose weight, improve circulation or prep for spring outdoor bike riding.
Don’t scold yourself or feel guilty if you miss a session. Just add another one at a different time. Do keep trying. If you miss a week or two because of illness or life obligations, step your exercises back to a slightly earlier time, and build back up to where you were.
Keep up Your Interest in Upright Exercise Bikes
Using the same old exercise routine day after day in upright exercise bikes, can become dull and even eat away at your determination to keep it up. Some ways to improve your enjoyment include watch a travel movie while you pedal, read a book, join an online stationary bike club, or even just play some rhythmic music that you enjoy. The more you exercise, the better your body will like it, until eventually, the exercise will become its own reward.