Thinking of buying an exercise bike? Then you should get the reclined version of the cycle. It is arguably one of the best training equipment you can use. The bicycle puts less stress on your body than a traditional variant. The seat position is also much better than on a conventional bike. You can use the pedals in a relaxed upright posture instead of hunching over the handlebars. This helps reduce pressure on the spine and back, as well as on joints such as the knees and ankles. However, if you are using the equipment for the first time, you must have a proper plan. Here’s a simple but effective guide for beginners to get the most out of their cycle training sessions.
Maintain a constant speed throughout a session
Training on a recumbent machine can make your cardiovascular system more efficient. But you must be careful not to overdo your training. Make sure to maintain the same pedaling speed during a session. Set a time goal of 5 minutes and work the pedals at the same speed. Do not accelerate at any time to see how much you can handle. Slow down if you feel tired.
Don’t train at higher intensity levels in the beginning
One of the common mistakes beginners make is to start training at higher intensity levels. Your body needs time to adjust to the exercise regimen. Never start by configuring the bike settings to very difficult levels. Like speed, you should maintain the same intensity levels throughout the session. Choose an easy setting for your workout. During the first few days, avoid using preset programs that increase intensity after a certain time.
Avoid straining for the first few days
The harder you train, the fitter you will be. But that doesn’t mean you start exercising intensely from day one. It is important for beginners to determine how much effort a session must put into place. You must be careful not to strain while using the recumbent bike. If you start panting or feel like your heart rate has increased too much, then you are trying too hard.
Gradually increase the length of your training sessions
The duration of your cycling sessions is another important factor to consider. As mentioned above, your body needs time to adjust to the fitness program. The leg muscles must adapt to pedaling. Start with short sessions and gradually increase the time. Try to increase the time by ten minutes each week.
Ending
Your recumbent exercise session will be incomplete without a proper recovery routine. Once you reach the time goal for one session, slow down and continue pedaling for 4 to 5 minutes. If you haven’t done any physical exercise for a long time, your body will feel sore for a few days. But after 4-5 sessions, things will be normal as you get used to the new training regimen. Follow the ideas discussed here to train efficiently on your exercise bike.