With the plethora of upright exercise bike benefits, it is undeniably one of the best additions to your home gym. Nonetheless, all the good things are only possible if you know how to use it properly. Read on and learn from some of the insights that we’ll be sharing.
Table of Contents
Position the Bike on a Flat Surface
One of the first things to do is to pick a location where you will be using the exercise bike. Most of the upright fitness bikes are compact, so you won’t need a large space, unlike in good recumbent exercise bikes. Choose a place with a flat surface. When the floor is uneven, the bike will be wobbly. As it moves when you pedal, it can be a safety risk. Some models will have a spacer or a similar mechanism that will guarantee stability.
Choose Your Resistance Level
It is also crucial that you learn the types of resistance on exercise bikes. Depending on the latter, you must adjust the tension knob or any other mechanism to increase or decrease the resistance. The latter will depend on whether you want the workout to be more or less intense. If you are just starting out, we recommend choosing the lowest possible resistance. Make it higher as you progress.
Adjust the Seat
The seat is one of the most important parts of an exercise bike. Before you start, set up the desired saddle height. This will depend on what you are most comfortable with. Stand next to the stationary bike. The right height of the seat is the same as the height of your hipbone. Sit on the bike and pedal. If you are comfortable, you found the height that works best for your needs. Otherwise, you will need to make the saddle higher or lower as you deem necessary.
Fix the Saddle Position
Aside from the height of the seat, the position is another crucial consideration when setting up an exercise bike. You will need to choose whether you want it forward or backward. We recommend trying both positions and see which one works best for your needs. If you are far too back at the seat, then your back might experience unnecessary strain. On the other hand, when you are too forward, you might end up being less efficient. Not to mention, such a position is awkward for your torso.
Adjust the Handlebars
When using an upright exercise bike, one more thing that you need to learn is how to position your hands. Hold the handlebars in the most natural way possible, which will contribute to your relaxation when cycling. The arms should be at your shoulder level when you extend them. If you are squirming, then it is an indication that you are in a wrong position. Especially if you are very short or very tall, you need to fix the handlebars. More so, see to it that you are holding the handlebars properly for more accurate heartrate monitoring.
Adjust the Pedal
The pedal adjustment is one more thing to learn as you use an upright exercise bike. Many will come with an adjustable strap, which will let you tighten or loosen the fit depending on the size of your feet. If it is too loose, your foot can slip, especially when you are more aggressive when pedaling. On the other hand, when it is too tight, your foot may end up being compressed and uncomfortable.
Sit on the Exercise Bike
This is perhaps the most important when you are using an upright exercise bike. The right posture will ensure optimal comfort. At the same time, it minimizes the chances of an injury while making you more efficient as well. You need to maintain an upright posture, keeping your back straight. Avoid rounding up your back as it can result in body pain. Keep your chest relaxed and retracted at shoulder level. Your shoulders must be aligned with your ears when you look at your side. Meanwhile, you should have a full but light grip of the handlebars. For your foot, most of it should be on the pedal.
Monitor the Console
Especially if you are using a high-end upright exercise bike, it will have a console. This is a digital display, which shows important information you need to know about your workout. Throughout the exercise, look at the screen to evaluate real-time feedback about your routine, such as your pulse, time, distance, and calories burned.
With good upright exercise bikes, you will enjoy an effective home workout equipment for your upper and lower body. It is perfect for low to medium-intensity exercises that you can do indoors. From adjusting the seat to sitting with the right posture, take note of the things mentioned above to ensure its proper use.