Are You A First-time Training Exercise Cycle User?
Posted by Ryan Harris on March 14th, 2021
“To enjoy the glow of good health, you must exercise.” Gene Tunney
The above statement beautifully sums up the importance of following a regular exercise routine. Walking, jogging, and cycling are arguably some of the easiest and most common forms of exercise. In this article, we are focusing on first-time stationary bike users. The training cycle is easily one of the best exercise machines ever invented. It is suitable for all types of users and fairly easy to use.
However, to make the most of your biking sessions you must know some important basics of stationary cycling. If you are a first-time user, then read on to know some helpful points.
- Don’t Start A Session Without Stretching: Never make the mistake of getting on the bike and start pedaling straightaway. You must follow a stretching routine before beginning a session. This will loosen your muscles and ligaments. It will also help in flexing your joints. Stretching preps your body for the intense workout that you have planned. It helps in reducing the chances of stress-induced injuries and sprains. Even when you get on the bike, warm up with light pedaling for 3 to 5 minutes before increasing the intensity.
- Make Sure You Are Comfortable: Adjust the seat and handlebars to position them correctly. Try out different seat heights and handlebar positions to determine the perfect setting for you. Remember if you are not comfortable, then it will put undue stress on your body. Make sure that you are able to pedal smoothly without any discomfort. Never lean forward while cycling and ensure that a leg is only slightly bent when the corresponding foot has pushed the pedal to the farthest point.
- Refrain From Setting Unrealistic Targets: Rome was not built in a day. Do not try to achieve too much in too little time. During your first session on a training exercise cycle, gauge the stress that you can easily endure. Set a duration within your comfort zone so that your body adapts to the new routine. Make gradual increments to session intensity and durations. This will protect your body from stress-related injuries and also keep you motivated to improve your performance.
- Keep Hydrating Yourself During The Workout: An important point that first-time users may be unaware of, is hydration. It is important to hydrate yourself before, after, and during a training session. Have some water, at least a couple of hours before beginning your exercise. Sip some more while prepping up your body and don’t forget to drink during the training. Even when you have finished cycling, remember to hydrate yourself after cooling down. The water in your body evaporates during training and regular hydration helps in replenishing the lost fluid.
- Follow A Cooling Down Process To End A Session: Just like warming up before biking, a cooling down process is also important to finish your workout. Once you have reached the end of a session, slow down your pedaling speed and intensity. Do this light pedaling for 3 to 5 minutes. Take deep breaths and allow your heart rate to return to normal before getting off the bike. Then stretch your lower-body muscles through activities like toe touches and leg swinging. This will help your body recover from the intense exercise and also help you feel less tired.
Cycling on a stationary bike is an efficient exercise for all types of people. If you are planning to start biking soon, then follow the tips discussed here to build an efficient training routine. It will also be pertinent to consult a professional to devise an optimized plan that suits your body.