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Home » Q & A » Exercise Bike

Question: i bought a new exercise Bike , i need your tips?

Question Description:
this is my very first time to use a stationary bike ( the resistance is be adjusted manually) ,i need to know what is your program for the bike workouts i.e for how long ( minutes) , the resistance level and the speed .EXERCISE BIKE EXPERTS PLEASE HELP ME

Answer#1: my tip: move the pedals in a 360 degree motion repetitively

Answer#2: First, adjust the bike to your size. The saddle should be high enough so that when your foot is on the pedal at the bottom of the stroke your knee should be very slightly bent.Since it is tough to know how the resistance on your particular bike works I can't give you an exact setting. A good rule of thumb is to start each workout at 0 resistance, then gradually increase it throughout the exercise to a point where it is hard- but not impossible- to pedal through the whole rotation, maintaining the same cadence (pedals per minute) for the entire time. You should be making about 60 revolutions of the pedals per minute- that is to say that you should determine this using either your left or right pedal since each knee goes up once per rotation. Get it? This is harder to explain than I thought. Start to finish you should work out about 30 minutes, or 15 minutes after you start to sweat whichever is longer.If your bike includes foot straps, use them. Using an exercise bike is not a "push-push" affair, instead you should be "push pull around and around", trying to power through the entire rotation.As you become stronger, I suggest increasing cadence. You'll notice it'll take longer and longer from the time you start until the time you start to sweat so you may want to increase resistance sooner (and higher) as you go along.One other thing... if you are doing this to lose weight, you'll likely notice a decrease in size first. Fat has twice the volume of muscle and is about half the weight, so as you add muscle and lose inches you might even see a temporary weight gain.Be sure to stay well hydrated wit WATER as you work out.Good Luck!