Biking is an ideal way for a cardiovascular workout without putting much pressure on your joints. But this workout could cause muscle fatigue and injury if you set up the exercise bike improperly. For that, it is essential to set up the exercise bike in the right way to get the most out of your workout.
A properly set up bike can be more effective and comfortable for your exercise. To set up your bike properly, you have to consider a few things such as seat distance and seat height, handle height, and body positioning. Through this article, we will let you know how you can set an exercise bike and its health benefits.
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Why You Need to Set up Exercise Bike Properly
Exercise bikes positively impact the cardiovascular that is good for your joints and all fitness levels. But the wrong set-up of your exercise bike can result in discomfort and injury throughout your body. For example, biking in a too-high saddle forces your knees to overextend, injuring your knees, hips, and back. Besides, like working out on the treadmills with bad knees, using poor form while biking can cause soreness and muscle fatigue.
In addition, If the seat is too close, your knees will bend, and the upper body will be brought forward and down. This will affect your gestures, increase the chances of injury or pain in the joints. In contrast, when the seat is too far away, your arms will stretch too much, affecting your exercise.
Besides, if your bike is taller than you, you will face different difficulties while exercising. So, choosing a perfect bike would have a good impact on your biking exercise. If you are not much taller, you will find several bikes for short people in the marketplace suitable for you.
How to Set up an Exercise Bike Properly?
To begin the biking exercise, you should properly adjust it. For your help, here we have described step-by-step guidelines about how you can set your exercise bike properly.
Find a Flat Surface
When you exercise on a bike, the flat surface is one of the most crucial things. Keeping the exercise bike on a flat surface will not be shaky. As a result, the bike will not make too much vibration or noise while cycling, especially when you go fast. If the surface is rough, there is a higher risk of the bike slipping.
Choose an Open and Lit Area
Specifying the area where you place the exercise bike is another essential consideration. Putting the bike in the proper ventilation and lighting area will be a good option to get more comfortable when working out. Besides, this will help you to see the console to monitor your exercise progress.
Seat Height
The seat is an essential part when you are cycling an exercise bike. You should adjust the seat height accordingly. For that, stand straight next to your bike and position the seat so that your hip bone is the same height. After that, get on the bike, place your ankle in front of the paddle, and push it. At this stage, your one leg should be slightly bent and the other leg straight. Adjust the height again if you think the height is not fit for you.
Seat Distance
Once you have adjusted the seat height, another factor to consider is its distance. Keep one foot on the pedal at a 3 o’clock position and the other 9 o’clock position to adjust the distance. This way, you can easily determine if the seat is forward and backward when you feel unnecessary pressure on your joints.
Handlebar Height
Sit up straight on the exercise bike and expand your arms directly in front of you in parallel to the surface. After that, hinge slightly forward with your spine neutral to reach the handlebars. Adjust the handlebars to a height that is comfortable for you while keeping your spine in a neutral position. If your arms are bent or stretched too much, you may need to adjust the handlebar again.
Body Positioning
Once you have adjusted the bike properly, position your body the right way to get the best outcome. If you are in a good position on the exercise bike, your spine is relatively straight. You have to slightly bend your elbows without too much weight on your shoulders. Besides, try to track your knees over the middle of your feet while exercising.
Health Benefits of Bike Exercising
All forms of exercise are beneficial for your health. Here we have explained what benefits you will get from bike exercise.
Weight Loss
Biking is an excellent way to burn your fat calories. Through this exercise, you will be able to burn 40-80 calories in just 10 minutes, depending on your body weight and exercise intensity. This exercise activates the glutes, quads, hamstrings, and calves to reduce your body fat.
Boosts Heart Health
As biking is a cardiovascular exercise, it helps to improve your heart function. This enables your heart muscles to work harder to put up with the oxygen needs. Regular bike use can also help increase respiratory function and eliminate high blood pressure.
Improve Joint Mobility
Bike exercises increase the range of motion of your body’s joints. It benefits the knee, ankle, and hip joints of your body. When you paddle, all your joints move, improving their movement and strengthening them.
Reduce Stress
Biking workout helps release good hormones in your body. As a result, you will feel great at the end of the workout session. Besides, this exercise stimulates the release of serotonin to reduce stress levels.
Improve Balance
Biking exercises also help to improve balance, coordination, and movement. This exercise is beneficial for the elderly or those who have recovered from a chronic stroke. It also prevents falls and injuries in older people.
Different Types of Exercise Bikes for Individual Needs
Several exercise bikes are available, but Upright, Recumbent, and Stationary bikes are most widely used. Below we have described these bikes so that you choose the suitable one.
Upright Exercise Bike
This type of bike is similar to your regular outdoor bike, with no support on the back. It takes up less space which is great for small to medium-sized rooms. An upright bike can be slow or intense, depending on how hard you are biking.
Recumbent Exercise Bike
Recumbent bikes provide front-mounted pedals and recline positions with back support. This type of bike is for people who want to experience comfortable exercise. Besides, this variant has an adjustable seat that provides a large area cushion for your lower back.
Stationary Exercise Bike
Stationary bikes are the most affordable bikes that can be easily mounted outside with a simple stand. The stand raises the wheel from the ground to hold the pedal to the bike. On some stationary bikes, only the rear wheel is held off from the ground.
Conclusion
Setting up an exercise bike improperly leads to getting the worst outcome of your workout or causes serious injuries in your body. So knowing how to set up an exercise bike will be an excellent option to get all benefits of your exercise.
You just have to adjust the height and distance of the seat and the position of your bike’s handlebar. However, through this article, we have provided enough information about the exercise bike and how you can easily set up your bike. Following the simple process discussed above, you can set your exercise bike properly.
