A recumbent exercise bike is an efficient machine that can help you get a good cardio workout. The unique design of the cycle offers a natural seating position that protects your lower back from undue stress. Moreover, the machine does not put any extra pressure on your knees and other joints, if used correctly. In a nutshell, the bike offers a safe and easy way to train for all people including those with weak backs or joints.
However, to get the most out of your recumbent bike training sessions, you need to use them the right way. Since outdoor cycling comes naturally to most of us, we use indoor bikes the same way. We hop onto the bike and start pedaling. This can cause you to unknowingly make mistakes. Below are some common mistakes that you must avoid while working out on an indoor recumbent bike.
Training Without Properly Warming Up
Many people start cycling without properly warming up their bodies. This is one of the most common errors that you can make. It puts you at the risk of injuries as your muscles may not be loosened up sufficiently. You must spend at least 5-6 minutes stretching your body before a session. Even when you get on the bike, do light cycling for 3-5 minutes before increasing the intensity.
Starting A Session Without Properly Adjusting The Bike
To get the most out of your training sessions on a recumbent cycle, you must be comfortable while using it. Do you have to stretch too far while pedaling? Or is your seat too low? An improperly adjusted bike increases your risk of getting injured. You can easily harm your knees and your upper or lower back. If you are getting a new bike for home, make sure that you get it properly adjusted by the vendor’s installation team. People using the bikes at fitness facilities must ask the in-house trainer to help them make the adjustments.
Using Resistance The Wrong Way
Striking the right balance between speed and resistance is vital to enjoying the benefits of recumbent bike training. Some people do not use resistance so that they can cycle faster. On the other end of the spectrum are users who use too much resistance increasing the risk of knee injuries. You can avoid resistance during initial sessions to let your body get used to the training. As time progresses, you must increase the tension gradually to give a decent workout to your body.
Not Knowing The Correct Exercise Duration
How long should you train on your indoor bike? The answer depends on the goal you plan to achieve. According to various experts, to gain regular health benefits you must do 30 minutes of moderate cardio 5 days a week. If you aim to lose extra weight, then you must spend at least an hour on cardio training 5 days per week. However, this does not mean that you start cycling for 30 or 60 minutes right from the first day. Begin with a duration that you are comfortable with and increase it gradually.
It will be pertinent for fitness facility owners to create a recumbent cycling dos and don’t s list and display it at their centers. This will help their patrons avoid mistakes during training. Home users must consult professional trainers and choose a bike from a trusted brand to get the most out of their cycling sessions.