Best Exercise Bike Workout Tips : Stay Fit

Best Exercise Bike Workout (Program)


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So you want to embark on your journey to a healthier, happier you. You’ve purchased a top of the line exercise bike (or a mid-grade product- it doesn’t matter), and are wanting to use it to start a weekly routine.Fantastic! Maybe you are a jogger seeking an alternative cardio method for those inevitable days of bad weather. You could be a body builder after a convenient way of increasing your heart rate on cardio day, or an athlete recovering from an injury and in need of a low impact exercise that will aid you in rebuilding your strength. Or maybe you’re pregnant and looking to minimize the amount of baby weight you put on during the next nine months. If you fall into any of these categories, then you have hit the nail right on the head by purchasing an exercise bike. These nifty machines will not only help you burn calories, shed fat, and increase cardiovascular health, they also improve total lung capacity and reduce the risk of being diagnosed with diabetes.

Well, what are you waiting for? Mount up and pedal to your hearts content!
Oops…Not yet. There are a few things we need to mention in order to make sure you get the most out of your bike.

Assume the Position

There are many makes and models, but there are essentially two types of exercise bikes: Upright and Recumbent. Since these two are constructed differently, the optimal riding position is also different.

Upright Bikes

o ? Sit on the seat, back straight, gripping the handlebars. The leg on the lowest pedal should be halfway to fully extended, the other should be bent at nearly 90 degrees. If not, adjust the seat height. Make sure you are comfortable.

Recumbent Bikes

o ? Place your back completely against the back support. With one leg nearly completely extended, the other should, again, be bent at nearly a 90 degree angle. If this isn’t the case, adjust the seat until it is. As was the case previously, make sure that you are comfortable.

Warm It Up

While you are probably eager to jump on start pedaling like Napoleon Dynamite, we need to take five minutes to get the blood pumping and the muscles loose. This can be accomplished by some old fashioned jumping jacks, or by pedaling at a slightly lower pace. A good rule of thumb is to ride at 65% of your max heart rate (220 – your age x .60 = the ideal range).

Bring It

Whether hitting a heavy bag, running, jumping rope, lifting weights, or playing shuffle board, your results will be proportionate to the level of intensity you bring to your workout. The same logic holds true for exercise bikes. If your resistance setting does not challenge you, or doesn’t leave your legs feeling like cooked noodles, then you need to dial it up a notch. Also, while you don’t have to try to break the sound barrier for the duration of your workout, engaging in regular bursts of speed will increase your anaerobic activity, elevate your heart rate, and burn more fat. Keep an eye on the heart rate monitor included with your bike. You want to keep it in that ideal range.


Beginners should try to get as close to half an hour workout on stationary bike per session. If you don’t quite make it, that’s okay, just try to get a little further each week until you make it to a full hour per session. Your weekly goal should be between 3 to 5 hours per week. However, whether you call it quits after 10 minutes, 30 minutes, or 60 minutes, don’t simply hop off your bike immediately. Instead, allow for a 5 minute cool down at the 60% of your ideal heart rate as from the warm up, then collapse on the floor.


Be patient. If you find yourself constantly on the scale throughout the first week, disappointed by the lack of downward movement, don’t give up hope. Good things come to those who wait, as the saying goes. In this case however, the statement could be amended to, “Good things come to those who keep at it.”


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