How many times a week should I ride on my exercise bike? How long should I cycle on the exercise bike? How to lose weight on the exercise bike ? How to set up an exercise bike ? How high should the saddle be on my exercise bike?
First of all, we recommend making an appointment with a sports doctor or a cardiologist to test your general condition or do a cardiac examination if necessary. Normally, the doctor will then take an ECG and administer an exercise test on the test bike or treadmill. From here you will find your throughput heart rate and this data is very important in further training. Here we are not about to expand considering the complexity of training study. In case of rehabilitation, you will receive a schedule from the specialist or physiotherapist. So… Ask your doctor’s advice first!
At the doctor you can also get advice on which heart rate you are best to train in the first few months to achieve optimal fat burning. Normally you will have to train at a low heart rate. What is low heart rate? Well, a simple rule of thumb is the following: (220 age) x 0.7 (example : for a person of 40 years old : (220-40) x 0.7 = 126 (Attention ! this is purely informative for a healthy person ! Always follow the advice of your sports doctor or cardiologist !)
What is also nice to know is that you only start burning fat after about 30 minutes. We can set this complex apart, but this is easy to understand in practice.
If you don’t do any sport for years then you should start cycling or moving at a chatter pace with about ten minutes. As long as you can easily talk while exercising, you are normally perfectly in your green heart rate zone. Build up this time gradually to train for 1 hour. Normally you can do a 5 minutes of training every week. Don’t force this. If you don’t feel so good with 5 minutes extra then you can stay for another week or more on the same training time.
Always Drink enough water while exercising. What you lose to moisture you have to drink while exercising. For longer workouts (>30 minutes), it’s a good idea to add sugary thirst quenchers. Without sugars, you don’t burn fats. Please note that this does not apply to people with diabetes. The doctor or specialist can help you keep your blood level optimal during longer workouts. This is a very complex matter and changes from person to person. It has also been proven that exercising lowers your medication dose and that your body functions better as a result. So much for the medical side.
Watch your posture while cycling. A correct posture during cycling will help you to cycle longer without back or neck pain. Especially when watching television while exercising, you have to make sure you’re right on the bike. Helpful Hint: If you train in sports posture, try to lower the TV.
Notice the correct position of your feet on the pedals. This looks like normal but most people ride on a bike with the pedal in the middle of the foot. This is not the right position. Note that the sphere of the foot is approximately at the height of the axle of the pedal. To check this, you can put a dash on your sport shoe at the height of the ball, so you can easily learn to put your feet right. Automatically, the calf muscles will work in a better way and a lot better for the joints and tendons. It comes down to putting the front of the foot on the pedal and not the heel or the central zone. We always correct our customers during the testing of the exercise bikes. Here you will not only buy an exercise bike but also learn how to use an appliance correctly.
Position of the knee. Now that we already have the feet on the pedals, we can also pay attention to the posture of the knee. The direction of the knee should follow the width of the pelvis. So in other words, don’t point knee outwards or inwards. Just straight forward so. This is important in order not to overload the knee and pelvis, both at the muscle and ligament level. For someone who has a belly, diet is easier said than done but still trying I would say. We hear a lot of people saying here: “damn, had we known that before, and indeed, it is immediately more fun to cycle in the right position”
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