Basics of using Exercise Bikes

In modern age physical fitness is the first priority of every human being. Experts say that our exercise routine should include Aerobics, Strength training and flexibility exercise. To be fit you should do at least 30 minutes of Aerobics exercise/ any cardiovascular exercise 5 days a week. It will increase your heart rate, works your muscles, and raises your breathing rate. If you are looking for an effective indoor cardiovascular workout, an ideal workout solution that improves stamina and conditions your lower body without straining your back, knees and leg joints is an exercise bike.

There are three main types of exercise bikes

1) Upright designed
2) Recumbent
3) Semi recumbent

Upright designed bike is to ride like traditional outdoor bicycles allowing for riding while standing or in a racing position. Recumbent bike allows the rider to seat on backrest with legs out in front, which offers greater comfort for users suffering from knee or back problems. Semi-recumbent is to enable easier mount and dismount. It is best for elderly or disabled users.

In stationary bicycles, use of friction belts or wheels, magnets, hydraulics or fans is done for resistance. A bike may have automatic or manual resistance. Automatic resistance settings increase the intensity of resistance based on user input. The user has to physically change the resistance by twisting a large knob. Different types of resistance options are magnetic resistance, which is popular option. Belt driven fly wheel is another option, which essentially works like a traditional bicycle.

You can increase or decrease the resistance depending on your workout preferences, once you have begun pedaling. Beginning with light resistance and then slowly increasing the resistance is recommended by experts.

Now you can have display board which shows the speed, distance, resistance level, heart rate etc. A computerized workout is also given in it. Advanced models have more options for preprogrammed workouts and data about past workouts can be stored.

Ensure that your bike has enough space so that all its moving parts are given safe clearance. There should be adequate room to safely mount and dismount the machine. For effective workout you need to adjust the bike to suit your body. Adjust the saddle keeping it parallel to the floor. Handlebars should be adjusted to allow for a comfortable forward leaning position. You may have to make multiple adjustments in first few sessions but you must assure that it is comfortable for you.

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