So you just bought an exercise bike, and before you start, you are wondering about the right way to use it? Discover the benefits of this cardio training machine and follow our recommendations to begin training.
Why use an exercise bike?
An exercise bike is easy for anyone to use, and great for the entire family. It's a solid and compact piece of equipment that can last you a long time.
You can exercise at home, all year round, without depending on the weather! An exercise bike allows you to:
Get back into shape: it's an ideal piece of equipment to help you get or stay in shape, and improve your performance
Lose weight: an exercise bike helps you burn fat. Combined with a suitable diet, it can help you slim your figure
Work out your heart without strain: it improves your cardiovascular endurance
Physical training: It helps you to build muscle without risking injury to your joints
The exercise bike allows for cardio work focusing on the lower body (thighs, calves, glutes). The seat also allows you to relieve "body weight" compared to a standing position (such as a cross trainer). The exercise routine is gentle and low-impact on the joints.
The Right Adjustment
Before beginning to train on your exercise bike, the right adjustment is essential. To do it, we recommend adjusting the height of the saddle to hip level. Your leg should be slightly flexed when your foot is at the lowest point on the pedal. On certain models, you can adjust the depth of the saddle, as well as the height of the handlebars, in order to easily adapt to each individual body type.
Holding the right position
To start off right, choose one of these 3 positions according to your training goal:
back straight for maximum comfort (particularly recommended in cases of low back pain)
back slightly inclined, for a good compromise between comfort and pedalling power
inclined back, for an athletic position allowing you to unleash your maximum pedalling power.
The Right Exercise
The exercise at the core of exercise biking is none other than pedalling. Bike into shape!