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How to start training at home with the exercise bike?

One of the purposes that we all set ourselves when the new year comes is to start leading a healthier life, practice physical exercise and take care of food. Do you also intend to start 2020 on the right foot? Do not hesitate to ask for an exercise bike .

The exercise bike is a fitness device that gives us many advantages. One of them is, precisely, that we can get in shape without having to go to the gym, since you can easily install it anywhere in the house or room. The user of an exercise bike can decide when and how they want to exercise. In this way, you will have greater freedom and you will not be conditioned by the schedules set by the gyms and sports centers.

Exercise bike workout routines

You have decided that in this new year the exercise bike will be your main ally to get in shape, do not hesitate to start your training routines focused on this perfect fitness machine and you will see how soon you will notice the results.


Before starting any type of physical activity, it is convenient to carry out a warm-up routine to prepare the muscles for the physical effort that we are going to carry out. Therefore, even if you train on an exercise bike, it is extremely important that you incorporate a brief warm-up into your exercise routine.

To warm up, you must be sitting on the exercise bike and pedaling for one minute in a medium gear . In other words, the pedals are not too strong or too soft.

As you pedal, you should gradually increase the resistance of the bike, while gently rising from the seat to start warming up the muscles of the thighs and buttocks. After this minute of warming up, you should lower the resistance to the maximum, and regain strength by pedaling gently for another couple of minutes.

Double the pace of the march

When you notice that you have warmed up all the muscles through this routine, the time has come to add more intensity to the training on the exercise bike . A good exercise routine is, once you have finished warming up, double the pace of your gait and pedal vigorously for another 25 minutes in a row.

You can alternate pedaling with specific exercises for the thighs and buttocks . To do this, just pedal upright for several seconds, and sit back down to pedal sitting down for several seconds again. With this up and down you will do a more intense exercise, you will immediately break a sweat, and thus begin to burn calories.

Use intensity and speed ranges

On the other hand, it is important not to keep the same rhythm and intensity all the time. To do this, you can enter intervals of intensity and pedaling force. In this way, you will get a training focused on generating strength in the muscles of your legs. You can also add speed intervals to gain agility and perform a more cardiovascular exercise . In turn, you can alternate them to do a more complete exercise.

Recommendations for buying an exercise bike

Today, up to three different types of exercise bikes can be found on the market. One of them is the classic exercise bike , a bike designed to carry out a smooth muscular activity , a rehabilitation process or to get in shape from home. In this case, when choosing a classic exercise bike, you have to check that it is a comfortable device. It is important that it is comfortable and allows you to have a proper posture, as well as being in a straight and comfortable position to pedal.

The stationary bikes recliners are ideal for cardiovascular workouts more intense. This type of bicycle is recommended for a user who trains more than 30 minutes each day and who also changes his posture with some regularity during training.

Finally, the indoor cycle is the third type of exercise bike that we can find. It is an ideal bike to carry out intensive physical preparation , where training focuses on the power of pedaling.

How to start training at home with the exercise bike?
abc, Administrator August 22, 2023
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