Enjoy Cycling at Home: A Beginner’s Experience with Exercise Bike Exercise

For those who feel outdoor sports aren’t safe, many choose to cycle at home. Home exercise bikes are simple and convenient, allowing you to work out at any time in the comfort of your home. But do you really know how to use an exercise bike properly? Today, let’s talk about how to get started with exercise bike exercise, making your workouts more efficient!

1. Seated Position on Flat Terrain

Action: Hold the handlebars with both hands and start pedaling. Let your shoulders drop. Aim for a cadence of about 70 RPM (revolutions per minute) and maintain a steady pace for one minute.
Note: Tie your shoelaces and wear firm-soled sports shoes, which help protect the soles of your feet better. You don’t need to push your feet all the way forward; simply place the ball of your foot on the widest part of the pedal.

2. Standing Position Recovery

Action: Gradually reduce speed and add a little resistance. You’ll notice your legs feel heavier. Stand up, adjust your breathing, and relieve the pressure on your hips. Hold for 30 seconds.

3. Seated Acceleration

Action: This movement is similar to the flat terrain action, but with added acceleration. There is no exact resistance number here because each bike has different initial resistance levels, and individual capacity varies. Adjust the resistance according to your ability. Maintain a high cadence for 30 seconds, then gradually slow down and stand to relax your hips and legs.

Repeat these movements twice, then rest for 30 seconds. During your rest, keep your legs moving, and you can release the handlebars to adjust your breathing.

4. Stretching After Exercise

Stretching can relieve tension in the hips and legs. For women, it can prevent muscle legs from forming and is also helpful for recovery, reducing the chance of muscle soreness the next day.

Action: Hold the exercise bike with one hand, and with the other, grab your foot’s top and bend your knee to bring your foot toward your buttocks. You should feel a stretch along the front of your thigh. Hold for 30 seconds and then switch to the other leg.

After completing this beginner’s exercise bike exercise routine, do you have a deeper understanding of how to use the bike effectively? Before starting, make sure to warm up using the above movements. Warming up activates your potential, making your workout more efficient. Additionally, the exercise bike allows you to watch shows while exercising, so you can complete your workout without even realizing it. For those who struggle to stick with exercise, this is a fun and easy way to stay committed!