Whether it is for strengthening your legs or improving cardiovascular fitness, exercise bikes can deliver a long list of benefits. Even without hitting the gym or biking outdoors, you can cycle indoors. The effectiveness, however, will depend on several factors. Among others, one of the most important is the proper set-up. The latter is also crucial for your comfort and safety. Read on and learn from the tips we’ll share about setting up your exercise bike like a pro.
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Find a Flat Surface
Whether you are using good upright exercise bikes or good mini exercise bikes, one of the most important is to choose a flat surface. By putting it on an even floor, it will not be wobbly. As a result, it eliminates too much vibration when you are cycling, especially as you become more aggressive. If the surface is uneven, there is a high likelihood that the fitness bike will slide, which can be a safety issue. Not to mention, it can also make unnecessary noise when it isn’t steady.
Choose an Open and Lit Area
When you are setting up an exercise bike, another important consideration is the specific area where you will put it. The best option is one with proper ventilation and lighting. This way, you will be more comfortable when working out. Plus, you can easily see the console to monitor your progress when exercising.
Set the Seat Height
Amongst the different part of an exercise bike, the seat is one of the most important. During the set-up, you should adjust its height accordingly. To do so, stand straight next to the stationary bike. Position the seat in such a way that it will be the same height as your hipbone. Once you are done with the adjustment, sit on the bike. Put your heel in front of the pedal and push it. At this point, the other leg should be slightly bent up while the other must be straight. If it isn’t, then you will need to adjust the seat.
Adjust the Distance of the Seat
Aside from the height of the seat, another thing to consider is its distance. When it is too near, you will end up crouching. This will affect your posture, increasing the possibility of an injury or body ache. Meanwhile, when it is too far, your arms will extend too much, which can affect your efficiency.
To adjust the distance, pedal on the bike with one leg at 3 o’clock position and the other at 9 o’clock. You will know if the seat is too forward or backward when you are experiencing unnecessary strain on your joints.
Customize the Handlebars
There is no wrong or right answer when it comes to the right height of the handlebar. At the end of the day, this will depend on what you are most comfortable with. The most important is to not over-arch or over-extend. Sit on the exercise bike, keep your back straight, and reach the handlebars. If your arms are bent or extending too much, you might need to make some adjustments so that you will be in a more comfortable position.
In sum, knowing how to properly set-up an exercise bike is crucial for unlocking its full benefits. If you do not set it up the right way, you will be inefficient and uncomfortable. Not to mention, there is also a higher chance of an injury. Read the manual and follow the recommendations for proper set-up. Fix the height and distance of the seat and the position of the handlebar. Make sure as well that the exercise bike is on a flat surface.