How to Use a Stationary Bike in your Home Gym?

Choosing a stationary bike as your cardio workout machine is a good decision, given its many benefits and effective ways on how to address your performance, endurance, and weight loss needs. But, are you equipped with the correct knowledge on how to use a stationary bike for your cardio exercise at home? Let Home Gym Australia give you a comprehensive guide so you can be sure that you are utilising your exercise bike correctly and reap the benefits of performing your cardio workout consistently.

How to Use a Stationary Bike

If you are just beginning to build your personal fitness space, it is possible that it is also your first time to fully take advantage of a stationary bike. With that said, you should first know what type of stationary bike you must get to address your fitness needs. You should know how to set up this home gym equipment in a way that you can safely use it inside the house. You should also learn about the different techniques, positions, and workout programs that you can perform using a stationary bike to ensure that your cardio exercise is safe and efficient. Let Home Gym Australia help you understand each factor to make the most of your ride.

How to Use a Stationary Bike: Know the Right Type

There are three main types of stationary bikes that you can get as your preferred cardio machine.

Upright bikes resemble the typical outdoor bikes that you can ride at home. These are traditionally the type of exercise bikes that you would see in gyms and other local fitness establishments.
Recumbent bikes are the bulky-looking ones that have a supportive or cushioned backrest. This is safe to use as an exercise or rehabilitative equipment for patients with previous back or spine injuries as the pressure on the back will be at a minimum.
Spin bikes are typically used in spinning classes where a trainer directs the pace, speed, and length of workout time. It looks a bit similar to the upright bike, but one advantage that you can get from a spin bike is you are allowed to ride it while sitting or standing to truly replicate the feeling of outdoor cycling.

There are also those stationary bikes that have dual-action purposes (bike and rower in one, or bike and elliptical in one). Make sure that you know the results that you want to achieve from your exercise and workout so you can determine which type can address it properly.

How to Use a Stationary Bike: Set up the cardio machine correctly

Now that you have chosen the appropriate stationary bike type for your home gym, you need to make sure that you set up your machine correctly so you can avoid mishaps and reduce the risks of injury, thereby allowing you to achieve your fitness goals efficiently.

Seat and pedal adjustment. Stand on the side of your exercise bike, and adjust the seat height to at least on the level of your hip. This way, you can mount and dismount your bike without issues. This also relates to the distance of your seat to the pedals. When riding the bike, it is proper that your knees are a bit folded when the pedal is at the lowest point when using an upright or spin bike. For recumbent bikes, allow your seat to let you rest your back completely on the backrest, with your legs slightly bent in front of you to reach for the pedals.

Handlebars set up. Allow your arms to comfortably reach out to the handlebars at shoulder length. You can hold the bars however way you like makes you feel comfortable and secure, you just have to make sure that holding it would not require you to stoop or round your shoulders.

Use safety straps. Your chosen stationary bike should have safety pedal straps so that your feet are secured while cycling. However, it should only be snug enough that it would still be easy for you to remove it afterwards without causing any tumble or fall.

How to Use a Stationary Bike: Follow the Appropriate Workout Consistently

Now that you set up your stationary bike based on the proper adjustments you need, it is now necessary for you to understand how to use a stationary bike safely and efficiently. Here are tips that you can follow.

Pedal with your whole feet and not just your toes. Some riders get the impression that putting extra pressure on the toes makes you increase your speed easier. However, if you do this, you are only presenting unnecessary stress on your toes and calves, allowing you to experience cramps and strain. Make sure that you press on the pedal using the balls of your feet to the heels, pushing down the pedal and bringing it back up carefully.

Do not hunch your back. Rounding your back when using upright or spin bikes can hurt your back and neck, preventing you from enjoying your indoor cycling exercise because of pain and discomfort. Maintain a straight back, with your shoulders and ears on the same line.

Start slow. If you are a beginner, it is not advisable for you to follow workout routines done by expert cyclists as these may be too aggressive for you to be considered effective. Gym instructors and experienced trainers recommend starting at a slow pace, warming up your body, and preparing you for the challenges that you will encounter as you level up your pace, speed, distance, and length of time exercising.

Make use of the monitor. It is important that you are aware of your overall body condition before, during, and after your indoor cycling activity. So, it is imperative that your console has a display monitor that allows you to measure your speed, distance, calories burned, heart rate, and level of difficulty. As you progress within your workout session, monitor your heart rate, breathing pattern, and adjust your pace depending on the results.

Stay consistent. Stationary bikes are perfect options to be a part of your home gym, but it will be of no use if it were to just serve as a display. You are recommended to use it at least two to three times a week, for 20 to 30 minutes, depending on your fitness goals.

Warm up and cool down. These two are somehow the most neglected parts of an exercise routine. Many people think that warming up is a waste of time, and cooling down is equivalent to sleeping or eating. The truth is, before and after you perform your exercise properly, you are advised to allow at least 5 to 10 minutes before and after the workout to condition (before) and relieve (after) the tension from the body.

Explore the additional features of the stationary bike. High-end and top-of-the-line stationary bikes are built-in with pre-programmed workouts that you can follow in order to achieve your fitness goals efficiently. You can also research online for recommended high-intensity interval training sessions (HIITs), so you can take full advantage of your cardio workout for strength conditioning and weight loss. Inclines and declines, resistance levels, and speed can easily be modified to help you progress during your workout.

Have you already decided about adding a stationary bike to your personal fitness space? We hope we were able to help you determine the benefits and considerations that you need to think about before choosing the appropriate at-home stationary bike for you and your family. Contact us anytime soon so we can help you start your journey to a better and healthier you.