Thinking of buying an exercise bike? So you should get the recumbent version of the cycle. It is arguably one of the best pieces of training equipment you can use. The bike puts less stress on your body than a traditional variant. The seating position is also much better than on a conventional bike. You can work 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 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 is a simple yet 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 overtrain. Be sure to maintain the same pedaling speed throughout 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 long you can last. Slow down if you feel tired.
Do not train at higher intensity levels at first
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 setting the bike settings to very difficult levels. Like speed, you need to maintain the same intensity levels throughout a session. Choose an easy setting for your workout. For the first few days, refrain from using preset programs that increase the intensity after a certain amount of time.
Avoid Straining During the Initial Days
The harder you train, the fitter you will be. But that doesn’t mean you start working out hard from day one. It is important for beginners to determine the amount of effort to put into a session. You must be careful not to strain yourself while using the recumbent cycle. If you start to pant or feel like your heart rate has increased too much, then you’re pushing yourself too hard.
Gradually increase the length of your training sessions
The duration of your cycling sessions is another important factor to take into account. As mentioned above, it takes time for your body to adjust to the fitness program. The leg muscles have to adapt to pedaling. Start with short sessions and gradually increase the time. Try to increase the time by ten minutes each week.
wrap
Your recumbent bike workout will be incomplete without a proper recovery routine. Once you reach the time target for a session, slow down and continue pedaling for 4-5 minutes. If you have not done any physical exercise for a long time, then 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.