Among the sports instruments in vogue for some years, players list the exercise bike, that so many people chose to stay in shape or lose weight.
Many families have an exercise bike in the apartment, and they are worked to accompany the hours of physical activity to do comfortably at home. Through this tool, you can tone your legs, to firm the buttocks, burning the hated and dreaded cellulite and also you sculpt your abs and even your arms.
So the exercise bike offers us a truly complete workout. In this guide, we will see how to work out better with the bike.
First of all, it is recommended to wear comfortable clothing, so you can take freely the various movements. We also remember to have always beside a bottle of water, in order to recover lost fluids during exercise.
To perform the exercise correctly, you must abide by the rules and clear criteria, which relate to the frequency, duration and intensity of exercise we’re going to do.
As with any workout worthy of respect, it would be appropriate to do minor and simple stretching exercises before putting pedaling. Through these exercises, we can warm the leg and arm muscles, avoiding to go meet muscle strains.
Initially, we could enter, every ten minutes of exercise bike, some stretching exercises, so you can improve blood circulation. Alternatively, we can do 10 minutes of exercise bike so slow and steady to warm up.
Do not forget to end each workout with a sequence of stretching exercises, suitable to help relax and stretch your leg and arm muscles. With these simple rules, we can recuperate without much effort and gradually get used to our body exercise. It would be appropriate to exercise at least 3 times a week, in order to obtain good results.
Training with the bike will start with a minimum period and then increased over the weeks. The training time may begin before 20 minutes, gradually adding about 5 minutes, until you get even to 60 minutes of continuous exercise bike.
Through this gradual, we cannot stress the body, but to prepare it adequately to the effort to be performed. Even the intensity has its importance, so that the exercise is done correctly.
Each exercise bike model makes it possible to determine the intensity of pedaling and then the stress to which the muscles are subject. Remember not to get started right away by a heavy and tiring ride, because that would not help anything, if not to strain our muscles unnecessarily. Let us from a pedaling with normal intensity, then in a gradual increase over the weeks.
Thanks to the computer or heart-rate monitor, which is installed in some models of stationary bikes, we can monitor our heart rate, so you do not strain the heart, risking only worsen our physical well-being.
During the first days of training, we try to contain the heartbeats maximum between 120 and 140 beats per minute. The moment you become more experienced and strong, we can increase the beats, keeping about 160 per minute.
