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How to work out with a bike

Did you know that there is a very safe machine that can be used for sports training as well as starting a physical activity program from scratch? It is the bike.
Here is a guide on how to use it, how to do the right exercises and the benefits it offers.

You can have one at home or use one in the gym. The bike can help you prepare for competitive sporting events when the weather prevents you from working out outside. Whatever your requirements, the bike is the best machine for a controlled cardiovascular workout.

Because it allows for low-impact joint movement, it is also suitable for those suffering from joint problems, elderly people and pregnant women. But you must choose the right model and the correct workout position.
Follow our advice for how to best work out with a bike.

Using a bike: what are the benefits?

The main benefit of choosing this machine for your physical activity is that you will be able to perform a cardiovascular workout which has a low impact on all your joints. By using a bike consistently, you can:

  • Maximize your lung capacity and stamina for everyday life
  • Lower your blood pressure and reduce your risk of cardiovascular diseases and diabetes.
  • Keep your joints constantly active.

The bike will help you keep fit for longer while providing everyday stress relief.

Comparison of bikes, treadmills and cross-trainers

In relation to the treadmill and the cross-trainer, movement with the bike is even safer and has very few contraindications, even if you are in rehabilitation or have decided to start a physical activity program from scratch.
Calorie expenditure is lower than for other cardio machines. However, you do benefit from total safety.

In comparison with a bike riding on the street as well as not having to look out for dangers on the ground and the road (holes, grooves, motor vehicles), the inertia effect is lower with a stationary bike and therefore you feel less tired.

If, on the other hand, you are a cyclist or you like cycling in the outside, this machine may provide an excellent alternative for training when the weather is not conducive to going outdoors.

Classic vertical, reclined and indoor: which is the right model for you?

There are three different models of the bike of which you can use depending on your physical condition and the type of exercise you want to perform.
The movement does not change - it is always a pedaling motion; however, the execution and positioning are different. Here’s why:

Classic vertical bike
Also called the City Bike, it mimics the characteristics and motion of a road bicycle.

The position you assume during this exercise is closed, with the torso leaning forwards. As a result, it is suitable for anyone wanting a high-performance workout.

Do you want to find out more about the characteristics of this model? Take a look at our Forma Bike.

This has a comfortable and accessible seat which allows you to assume a more open workout position with the shoulders and back under control.

During movement, the body can be supported by a backrest which adjusts to suit your body. This means it can be used with complete peace of mind, regardless of your physical condition.

View our Recline Personal in detail.

Indoor bike
The indoor bike is similar to a city bike, but offers mechanical resistance and has a special flywheel that controls pedaling speed.

This means that through the power of your pedaling, you can adjust your own training intensity.

For this reason, it may suit you if you are looking for a particularly intense aerobic workout or if you need to prepare for a competitive sporting event.

This is Group Cycle.

How to measure your workout intensity

When calculating your workout intensity, the parameter used is the Watt. This is a unit of measurement that measures pedaling resistance.
Another significant parameter for your exercise regime is the RPM value (pedal revolutions per minute) which provides a speed reading.

How, then, can you achieve the highest degree of cardiovascular efficiency in terms of these parameters?
Here is a very handy piece of advice(which has no impact on advanced training theories): you need to try and pedal at a higher resistance, while at the same time attempting to prevent your heart rate from increasing too much.

The best workout for beginners

The safety of the bike means it has very few contraindications and is even suitable if it is your very first time working out.

The only advice we can give you for increased monitoring is to use the heart rate monitor which will allow you to work out in even safer conditions as far as your heart is concerned.

As is the case for all physical activity, you should avoid overexerting yourself. Always remember to warm up beforehand and follow the workout with a period of stretching.

Advice and precautions for safe exercise

The only thing you need to remember when using a bike is to adjust the seat properly.
This will make your workout more comfortable while preventing your joints from being subjected to unnecessary stress.
This is how to do it:

  • On an indoor or classic vertical bike: climb onto the machine and hold the handlebars. Then rest the center of each foot on the pedals and make sure that the leg in the lower position is bent by 5/10 degrees
  • On a reclined bike: you have found the right position when, with both feet on the pedals, one of your legs is almost completely extended and forms an angle of 5/10 degrees


How much and when to use a bike

Compared to a treadmill or cross-trainer, you will need more time to achieve the same training results with a bike.
However, to achieve a good level of physical activity, the ideal goal is 150 minutes a week which you should then try to maintain for at least three months.

If you want to know more or would like a training sheet, sign up to our Training Room!

Do you want to find out more about our bikes? Download our catalog of products for the home.

A cross trainer is a type of equipment designed for cardiovascular exercise that simulates movements similar to running, walking, and climbing stairs. With a natural feel and no impact on the knees and joints, cross trainers are some of the most complete machines because they train the entire body at the same time. Equipment in this category has two pedals connected by an internal flywheel, and in most cases, two handles/levers that follow the motion of the pedals. Using the pedals and handles together, you can exercise your entire body involving not only the muscles in your legs, but also those in your abdominals, pectorals, shoulders, and arms. You can isolate training to just the lower half of the body by only using the platforms. Thanks to its complete movement, it is perfect for people who want to move all the muscles in their body in a single session, lose weight, and reduce the risk of joint problems.
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