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3 Tips for Using the Stationary Bike — an article on the Smart Living Network
September 15, 2010 at 12:00 PMComments: 0 Faves: 0

3 Tips for Using the Stationary Bike

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Stationary biking is a popular exercise for burning fat and maintaining a strong, healthy cardiovascular system. It is extremely convenient, does not require much time, and can even be done while watching television. Plus, a bike ride challenges all of the right areas and is effective in relieving stress. Here are some helpful tips to keep in mind as you cycle toward your fitness goals.

#1 Setting

One of the most significant things you can do to increase the results of your workout is setting up an area in advance that is specifically designed for your bike riding. This will help you to avoid the hassle of setting it up every time you want to exercise. Since cycling is an activity that can be done multiple times a week, it only makes sense to have a permanent station for it. Consider where your bike is placed, how much space it requires, and the benefits of having cool air and water nearby. Fill a water bottle, turn on a fan, or open a window to beat the heat. Also, think about the things that will enhance your workout and motivate you, such as music, posters, and sayings. They can all be included as part of the area, and will drive you to better results.

#2 Consistency

While stationary bike riding is an excellent form of exercise, it only works if you remain consistent with it. Start with 20-30 minutes each day for 4 days per week to develop a schedule for your workouts. A common mistake is taking on an hour or two long marathon sessions that are followed up by days of inactivity, which causes setbacks. Instead, stick with shorter, frequent sessions that boost your metabolism and enable your body to burn fat continually.

#3 Individualize Your Goals

People use stationary bikes for a variety of reasons. Weight control, leg strengthening, and cardio are examples of how riding can benefit you. Ask yourself what you are aiming for in your workouts. Is it to lose a certain number of pounds? If so, how soon would you like to lose the weight? Or, maybe you are training for a competition that requires a more intense regimen. Whatever your ambition is, understanding it is an essential part of realizing it.

After you determine what you want to achieve on your stationary bike, design an exercise program accordingly. Do not just hop on the bike and start peddling with nowhere to go, metaphorically speaking. In order to see better results, you need to target them and build your routine with them as the main purpose.

It is helpful to write out a plan along with the steps necessary to act as your reminder. Another valuable tip is to keep a journal. Make a note of each workout, the time and distance for it, and level of resistance used. Again, remember your original plan to stay focused and inspired at all times. You are responsible for reaching your goals, and you have the power to make it happen.

Sources:

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&SECTION=ACSM_AHA_Physical_Activity_Guidelines&CONTENTID=7762&TEMPLATE=/CM/ContentDisplay.cfm

http://www.ehow.com/how_17786_properly-stationary-bike.html

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