Many people strive to keep fit. Today there are many ways to achieve this, everyone chooses for themselves the most accessible, effective and enjoyable. Exercise on a stationary bike in the list of the most effective methods is not the last. But they will only be beneficial if you follow certain rules.
It is necessary
Exercise bike, desire to exercise
Instructions
Step 1
Warm up. Gently warming up your muscles before riding the stationary bike will make your workout easier and more beneficial in a short amount of time. Warm-up exercises include squats, bends and stretches (these are usually described in the instructions for the stationary bike). Warm-up can be carried out directly on the simulator - pedal at a slow pace for 2-3 minutes.
Step 2
Duration. In the early days, do not pedal for more than 10-15 minutes in one set. As with any new business, you need to get used to it. And it is also necessary in order not to hate the simulator from the very first lessons. The duration should be increased only after you have completely mastered the training device and its features, without fail in accordance with your feelings and well-being. Trainers advise to increase the pace carefully, for 2-3 minutes a day. And what will be your maximum time, you can determine only yourself. Someone needs 30 minutes, while someone 45 is not enough.
Step 3
Time. Doctors have found that the ideal time to exercise on a stationary bike is no earlier than 2 hours after waking up and no later than 2-3 hours before bedtime.
Step 4
Speed and load. Modern exercise bikes have several load modes. The optimal one is one that allows you to maintain a speed of about 25 km / h throughout the entire workout. True, practice shows that most trainees like the speed of 30-35 km / h. Everyone can determine for themselves the best and acceptable speed, based on their own feelings. Just do not set the highest load from the very first sessions, you will simply fizzle out faster, and there will be little benefit from such a workout. You can switch to a high load after 2-3 weeks of training.
Step 5
Periodicity. You also define it yourself, based on your goals, desires and well-being. Perhaps it will be daily workouts, or maybe 3 times a week, but with a 2-fold approach during the day.
Step 6
Food and drinking regime. Do not sit on an exercise bike immediately after eating. It is not recommended to pedal on an empty stomach. The optimal time is one hour after eating. Drinking is not limited, but only after training.
Step 7
Well-being. Monitor your heart rate as you exercise. If it has exceeded the maximum allowable rate, immediately slow down (it is not recommended to stop abruptly). The maximum heart rate is calculated as follows: from 220 you need to subtract your age, the resulting figure will be your allowable limit. However, at the same time, the state of physical fitness cannot be discounted, because someone is more athletic, someone is less. It is wiser to listen to your feelings and not overdo it.
