 Most people flail away at stationary bikes in particular without getting the full benefit of their efforts. But the little lights on the machine can help you get the most from your time at the gym. And by varying your routine, you'll avoid the boredom that causes many people to drop out.
For example, the flat line, called the 'steady' course on some bikes, is good for beginners, because it helps you learn develop a good stride and to pedal properly.
A gradual climb will have a row of skyscrapers ascending in height, predictably enough. This will help you learn to pace yourself, starting slowly and building up to a burst of speed at the end. It's handy if you're planning to do some racing.
The interval and random routines have row of highs and lows, a bit like skyscrapers among cottages, to simulate sprinting and resting. For beginners, this allows a recovery period, but varying your pace is also good for building stamina. Go flat-out for 30 seconds, slower for 60 seconds will help make you fit quickly.
Tip: Keeping your heart rate up will make sure your get the most benefit from the workout. So will concentrating on the ride.
Some people read the newspaper while peddling sedately, but if you want a real workout, focus on riding your butt off.
Two more tips: make sure the saddle is set at the correct height, or you'll hurt your knees. And as with all equipment, wipe it clean afterwards.
| 
Bookmark with:
What are social bookmarks?