If you have come across this post, it only means you’re a step closer to maintaining a fit and healthy body. One of the suckers in working out is setting up the equipment, stationary bikes in particular. It can be quite difficult to manage, especially if this is your first time. It’s actually not as easy as riding a bike. You might have chosen a stationary bike because it’s easy to use and more convenient to workout with.
This article will help you set up your stationary bike and what are the benefits you can get from it. Setting up your own stationary bike can be quite crucial, and when they are not properly arranged, they often affect your performance during the workout. As much as possible, what you want to achieve is a fun and enjoying workout session with the right equipment set up. Read on and allow us to help you out with your set up equipment problems.
4 Benefits of Exercising in the Right Position
When you’re exercising using a stationary bike in the right position, there are benefits that come alongside. And when they are not properly set-up, this equipment often comes with consequences. Considering that indoor cycles are highly adjustable and customizable, this is actually a great workout if you want to burn some calories inside your house. Read on and know about the four benefits of exercising in the right position.
Preventive Measure
Working out in the wrong position may lead to minor and major injuries in which these two are what we’re trying to prevent. It would be best to position your stationary bike according to your comfortability. Do not adjust it based on what you see on the manual or on YouTube. Adjust the height and the handle based on what you think will help your workout session more enjoyable.
Avoids Sore Muscles
Exercising at home is quite the deal, especially if you have no idea if you’re doing it right or wrong. You’ll only know that you’re doing it wrong once your body reacts in a negative way, such as sore muscles, back pain, and sore arms. When you’re working out with the stationary bike in the right position, your body burns calories without overdoing the routines.
Strengthens the Spine
One of the body parts at risk during biking is the spine. You know you’re biking in the right position when you do not feel any discomfort, especially in your spine. Stationary biking or biking, in general, has the ability to strengthen your spine. It builds the middle and lower body coordination that helps you to accomplish other workout routines.
Targets the Core of the Workout
Biking in the right position does not only benefit your spine but as well as the core of your target workout. It directs the pressure and intensity on your arms, legs, and abdomen. This makes the whole workout experience worth the while, so might as well enjoy the ride.
4 Tips on How to Set Up Your Stationary Bike
How do you set up a stationary bike? What are the steps you have to follow? To set-up, your bike is not rocket science if you know how to follow the steps. There are four steps in total briefly explained how to. All you need to do is ready the equipment and enjoy your workout sessions afterward.
Measure and Adjust the Seat Height
The first thing you have to do is to measure and adjust the height of the seat. It should be leveled with your hipbone. If you have no idea where is your hip bone, lift the leg next to your bike and level the seat according to the most top spot where the leg bent. To make the leveling more accurate, it would be best to stand straight while doing it.
Cycling is no fun when you put too much pressure on your legs. Check if your knees if they are too close or too far while you cycle. You can adjust the seat by moving it up, down, forward, and backward. If you still don’t feel comfortable, you can sit on the bike and check what needs to be adjusted.
Find a Comfortable Saddle Position
The second step is to find a comfortable saddle position. The saddle is also known as the bike seat. It can be adjusted forward, backward, left, and right, depending on what makes you feel comfortable. This is usually determined by your height. The impact of your workout should approach your middle and lower parts of your body.
When the saddle is too far from the handle, it will strain both your knees and arms that will not help you endure the workout in a period of time. When the saddle is too close, there is a high probability that your knees, arms, and the handle will bump into one another that will reduce your biking efficiency.
Position the Handlebars
The third step is the positioning of the handlebars. The position depends on how you ride your bike or what makes you comfortable while riding a bike. You can adjust it at a higher level leaving your seat lower, or you can adjust it at a lower level, which makes your seat higher.
The preferred position should be the average one wherein the tension is not placed on the neck and shoulders. It really depends on your height and the length of your arms and legs. Need not to worry because the handlebars are adjustable. You can always adjust it until you have reached your most comfortable position.
As much as possible, keep your handlebars at least half the length of your legs. This position will allow you to keep your weight off the handlebars and let your legs and feet push down. Working out with a stationary bike is similar to riding a bike. It is a low impact workout that is why it requires an amount of time to burn calories.
Adjust the Pedal Position
The last step is adjusting the pedal position. This is the final and most important step because this defines your movement while cycling. It is very important to maintain the proper foot position throughout your cycling workout session. The proper foot strokes that should be delivered through keeping the ball of the feet with your heels. This will lift the weight off your toes. Pointing your toes while stroking puts too much stress and tension on your knees and ankles, making it feel numb.
Conclusion
Setting up your stationary bike at home is the first step to maintaining a toned upper and lower body. Considering that biking is a low impact exercise that stimulates your cardiovascular health that is quite manageable on the joints and muscles. This is a great starter pack for those who are working out for the first time. It works well for people regardless of their workout experience.
It is important to set up your stationary bike at home according to what makes your body comfortable and not compromise your safety. You know the set up is correct when you get to spend a decent amount of time cycling comfortably. Never compromise your body’s condition for the sake of losing more calories all at once. Enjoy the ride rather than stress out about it.
