10 tips before exercising on a stationary bike

The  stationary bike it's a "tool" that many of us bought to exercise and turned into a clothes hanger along the way. Take the big decision and use it properly but see what you have to do before it training your.

1. Do the necessary cardiac tests before exercising on the stationary bike.

2. Adjust the bike saddle and handlebars so that your elbows are slightly bent, your knees are not fully extended when pedaling, and your torso is leaning slightly forward.

3. Don't get out of the saddle to push harder on the pedals, and don't hunch over.

4. If your back gets tired, pedal with your torso straight, without leaning on the handlebars.

5. Always wear athletic shoes.

6. The stationary bike is a good choice to improve both your aerobic and anaerobic capacity, depending on the resistance you put into the pedals. To achieve aerobic work reduce the resistance and increase the duration of the exercise.

7. Depending on the resistance, it strengthens isotonically or isokinetically mainly gluteal, quadriceps, gastrocnemius, tibius, and isometrically triceps brachii.

8. Always monitor your heart rate. The Maximum Heart Rate is found from the formula M.K.S.= 220 – Age. To achieve fat burning and improve endurance, exercise at the level of intensity of MKS 70%.

9. Beginners should exercise at low resistance and duration levels about 3 times a week. Gradually after you see your endurance and muscle strength improve, make the program more difficult.

10. Spend 5 minutes warming up and another 5 minutes for recovery (removal of lactic acid), cycling with low resistance or backwards.

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