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Friday, July 12, 2024

Stationary bike workout for beginners

As a beginner in the workout and fitness world, using a stationary bike is a good place to start. It comes with the same benefits as when you use a treadmill, take a walk, or jogging.

What’s more, it is available in most gyms today, so you should not have a problem.

It might be tough working out on the stationary bike initially, but with time, you can slowly and progressively make things a lot easier.

Read on as we show you how to enjoy and benefit from your stationary bike workout.

Using stationary bike as a beginner
A stationary bike helps you gain a high level of fitness. Before going into some of the tips you need as a beginner, let’s take a look at some of the benefits:

Safety and convenience: Many people in many parts of the country, especially in Lagos, have complained about getting robbed during their morning workouts. What’s more, weather conditions and traffic can make it difficult to combine your outdoor workouts and getting to work on time. However, with the stationary bike, you can work out inside the house without any stress.

● Easy workout: Using a stationary bike is easy. This is because it does not strain your hips and knees. So, if you have issues with your back and knees, using the stationary bike helps reduce workout pains.

● Support for knees: If you experience knee pains, using the stationary bike will help stop this. This is because cycling helps to lubricate your knees while strengthening your quads and muscles around the knees.

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● Multiple training options: Cycling works numerous parts of your lower body. Compared to running which works the muscles at the back of your legs, cycling with your stationary bike works the front and back of your thighs.

How to work out with stationary bike
If you have it at home, ensure that the seat is right at the level of your hips and that everything is properly fitted. Once this is done, here are some of the things you need to do.

  • Start working out at a pace that you can cope with. It should not be too easy, nor should it be very hard. If you feel you are overworking your body, then you need to reduce the speed at which you workout.
  • To build enough endurance, start at a pace which you are comfortable with and build up your pace with each passing day.
  • Ensure you workout using your stationary bike at least three times a week and give yourself some time to rest.
  • Stretch your lower body once you are done working out to prevent any muscular issues.

Sample stationary bike workout plan for beginners
Here are some of the things you can do as a beginner using a stationary bike:
● Begin your journey with a simple warm up (5 minutes).
● Step up your pace after the warmup (3 minutes).
● Increase your pace once again (2 minutes).
● Go back to the initial speed when you were warming up (3 minutes).
● Increase your pace again (2 minutes).
● Lower your speed to the lowest limit (6 minutes).

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Bottom line
This will help ensure that you do not overwork your muscles while having enough time to pick up the pace with each workout session.

Remember, slow and steady wins the race. When you try to do too much, you end up giving up quickly.

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