Rain, hail or shine, there are no more excuses with a stationary bike workout modernising how people exercise.
Stationary bike workouts are booming in popularity, becoming known as the exercise machine designed for every kind of person. Whether you are searching for something quick, looking to introduce excitement into your routine or to escape the hustle of the gym environment, indoor cycling might be the perfect fit for you. Indoor bikes are an alternative to riding in the rain or excessive heat.
This low impact exercise has a range of benefits that may have you rethinking the traditional bicycle. Stationary bike workouts are a safe method of exercising, especially for those that are interested in cycling but worried about the impact on their joints and stress on knees. With a persistent routine, the indoor bike will strengthen the heart, lungs and muscles. Bike workouts specifically targeting the hamstrings, glutes, calves and abdominal muscles for a toned lower body.
How to make the most of your training
During the most intense periods of a workout, many people become overwhelmed, resulting in poorly executed routine and minimum results. Rather than focus on speed and length of time, start slowly to concentrate on the proper movements. Consider the following three factors when working out on a stationary bike to support your routine and increase the benefits of your workout.
Stretch
The most important step when beginning any workout is a warm-up to prepare your body for the task ahead. As the stationary bike targets the lower body, the leg muscles will need to stretch for approximately five minutes.
For example, start with a wide stance and bend your right knee as you lean towards it. Go as far as comfortable to begin feeling a stretch in the inner left thigh. It is essential to listen to your body’s warning signs during the warm-up. After holding that stance for a few deep breaths and repeat with the other leg. Next, you can either remain standing or sit on the ground and reach for your toes. You should feel a stretch in the hamstrings, but remember not to push past discomfort.
Position
Before you begin your exercise bike workout, check that your saddle is in the correct position. Stand beside the machine; the saddle should align where the femur bone and hip connect. If the saddle is too high, there will be a strain in the thigh muscles as your feet stretch to push the pedals. An improper form will result in early fatigue and muscle overload.
During your workout, it is easy to become distracted by the intensity. Remember to bend at the hips and keep your shoulders back. If positioned incorrectly, you could end up causing undue strain on your back.
Recovery
When the final minute of your workout comes, it is easy to forget the recovery session. But the next day, when your legs feel like jelly, you will be wishing you took that extra five minutes to recover correctly. A cool-down allows the heart and breathing rate to return to normal, allowing the body to adjust slowly. Complete an effective cool-down by pedalling at a slower pace.
Finding your limits
When you start a new exercise program, start slowly and build up. In the initial weeks of training, your body is getting used to new positions and movements. Once you’ve tested your abilities and are ready to start adding variety into your workouts, don’t be afraid to go a little deeper into your exercise. Add on an extra five minutes during each session to test your body’s limits without completely pushing the boundaries. Increasing resistance or pace are other ways to add intensity to your work out if you’re time-limited.
Interval training
By the second or third week of your workout routine, the body has built muscular endurance and cardio stamina. Now it is time to introduce challenge into your workout by adding intensity.
Interval training can be a great way to improve muscles and tone the legs within a few weeks. This method improves your body’s ability to adapt to and includes pushing the body for a short period by increasing speed or resistance. The body’s physical capability will influence how the rider chooses to use the intervals.
Keeping motivated
Too commonly, when working out, our mind gives up before our body, so put on some upbeat music to keep you motivated. Set yourself goals and aim to push beyond those goals. If you keep challenging yourself and recognising the small wins, your workouts will fly past!
Consider implementing interval training into your workout. By changing your workout regularly, you can avoid the monotony of a stale routine and increase motivation.
Achieving your goal
As a beginner, it can be challenging to know where to start. But with a persistent workout routine on the stationary bike and a healthy diet, improvements may be noticeable in just a few weeks.
If you are new to working out or want to chart your progress, record your journey in a notebook, take weekly photos for motivation, or use an app to log your rides. A stationary bike might just be the perfect machine for your routine; don’t be afraid to explore new activities
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