New to the gym scene and not sure where or how to start? Static bicycling is always an easy but effective way to start your gym session. Since you can control the speed and resistance levels on the bike, you can decide how to challenge yourself according to your fitness level and goals. Ideal for your warm-up or a cardio workout, static bicycling will get your heart-rate up quickly and get you in the zone for the rest of your work-out.
If you’re using a static bicycle you’ve never been on before, take a few minutes to familiarise yourself with how it works and set the seat according to your own requirements. If you stand next to an upright bike, the seat should be in line with the top of your hips. You should have a slight bend in the knees at the bottom of the pedal stroke. Adjust the seat, handles, and pedals to match your height and reach.
Start with a comfortable pace and relatively low resistance. Up the resistance, till you can feel you are working those muscles, but can still have a comfortable conversation with the person next to you – that will be your baseline pace. From here you can increase and decrease the resistance and/or the pace for short intense sessions after which you return to your baseline pace. Your legs may get tired quickly if you’re not used to the bike. It takes time to build endurance, so go for as long as you can and stop when you are ready. Progress by adding a few minutes each time you workout until you reach your pre-determined goal.
Benefits of Static cycling:
Regular cardio exercise helps lower high blood pressure, regulates blood sugar and helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol while lowering the amount of bad cholesterol in your body.
Thirty minutes on a static bicycle helps up your daily calorie burn. Burning a greater number of daily calories means that you will have an easier time managing your weight.
Easy on the Joints
A stationary cycle enables you to get your heart pumping without putting undue stress on your joints, especially if you are overweight. In fact, studies show that instead of harming your joints, cycling actually strengthens them.
Cycling targets most of the muscles in your lower body. The constant contraction and expansion of muscles strengthen and build your lower body muscles as well as trains a strong core.