What you should know about the stationary bike

Since the pandemic took over our lives, many people have tried to find a way to exercise from home. And abandoning routine is not an option, since we have different alternatives to adapt to training without having to go outside. Some have opted for treadmills or building their own basic gym in the living room and others have opted to pedal from one of the rooms, terrace or bedroom. Full of creativity! If you identify with this last option, discover everything you need to know about the exercise bike . There are no excuses to stop getting in shape!

What are the benefits of using a stationary bike?

You can use it whenever you want regardless of aspects such as time or weather.

Suitable for anyone regardless of their starting physical condition

Ideal for burning calories, always accompanying the activity with a balanced diet and strength exercises.

Improves cardiovascular resistance and promotes heart health by reducing the risk of suffering from certain associated diseases

Tones the muscles with special attention to the lower body

It is excellent for protecting the joints since it is not an activity with a high risk of impact.

It is even used in rehabilitation processes for certain injuries.

Allows you to adjust the intensity of your training to your individual needs

It slims the figure and helps release accumulated tension and stress.

What should be the posture on the stationary bike?

Depending on your goal, you can position your body in one way or another. When you are in a gentle pedaling position, warming up or simply mobilizing your joints, you can keep your back completely upright. This way, the effort falls on your legs and does not involve the upper body. This is a good option if you suffer from pain in the lower back.

On the other hand, when we want to increase the power, a slight forward tilt of the back is appropriate. In this way we still maintain comfort, but we can increase the intensity of the pedaling and, consequently, the demand of the activity.

To give it your all while pedaling with maximum power and intensity , we will adopt a more sporty posture that allows us to execute the movement with maximum effectiveness. To do this, the back will be completely bent forward.

How to prepare the exercise bike for exercise?

Adjusting your bike correctly is very important to maintain a good posture. This way, you will avoid injuries and your practice will be safer. To do this, it is essential to properly adjust the height of the saddle. How? Sit down and rest your heels on the pedals, making sure your knees are fully extended. In this way, once you place the middle part of your foot, you will notice a slight and appropriate flexion in them. It is essential that the foot is well secured to the pedal, either by using the appropriate footwear or with the optimal pressure of the straps (it will depend on your level, bike or activity).

Basic aspects for buying a stationary bike

Since you are investing in a sports item that should last a long time, it is essential that you look at several options and ask, if necessary, experienced people who can help you . If you have the option to invest a little more to increase quality, do not hesitate. However, there are many models with different features that can be very economical, it is all a matter of searching.

The basic rule, and applicable to most sports equipment, is that it should be comfortable . If it's the latest generation but you find it uncomfortable to use, you'll probably end up throwing in the towel. Make sure it feels comfortable on you and that it suits your characteristics and needs. The handlebars, saddle and pedals should all be adjustable. Make sure that the latter have enough support so that your foot doesn't wobble.

Another basic aspect, in addition to the stationary bike supporting the appropriate weight, is that it is stable. You have to be able to give it a go without fear of destabilizing it. Make sure it is manageable , that it has wheels and a system that allows you to transport it from one place to another if you need to do so.

And you, what are you waiting for to introduce whey protein or energy bars into your sports plan?