How to get the most from your sessions on the stationary bike.
Offering all the benefits of cycling without wind, rain or traffic, it’s no surprise the exercise bike is one of the most popular pieces of cardio equipment in the gym. According to a report by YouGov SixthSense, 51 per cent of gym-goers use the bike, burning around 210 to 315 calories per 30-minute session. But are you getting the most from your bike workouts?
DO
try to keep your pedal cadence around 90rp(revolutions per minute). If you can do this easily, crank up the resistance.
DON’T
Worry you’ll get bulky muscles. Working against resistance will only encourage muscle tone, which elevates your metabolism and burns more fat, leaving you with slimmer legs.
DO
Adjust the pedal straps so your feet feel snug- your cycling will be more efficient.
DON’T
Have your saddle to high or too low- it puts you in the wrong position to cycle efficiently and can cause injury. The saddle should be in line with your hip when you’re standing next to the bike.
DO
Push down through the ball of your foot then pull up with your hamstrings to work all your leg muscles.
DON’T
Hunch over the handlebars. You’ll develop back and neck pain and switch off your core. Keep your chest up, shoulders back and down, ears in line with your shoulders and belly button drawn in.