3 positions to maximize your exercise bike workout

 

group of people doing exercise on a bike

Introduction

Riding a exercise bike doesn’t just provide an effective cardiovascular workout, but it also tones several muscle groups. Although it is only thought of to work your leg muscles, almost your entire body must work to ride an indoor bike. As long as you keep a proper form then you’ll tone your body from your core to your calves.
Before you start to ride a bike you should make sure your seat height is correct to prevent injury, raise your seat so it is in line with your hips, when your sit down on your bike make sure that your legs are not fully extended and that there is a slight bend.

Sitting Down:

This is the most common position used, however it is also one of the most effective and this does not just work your quads but also your hamstrings and calves. If you are using either spd pedals or strapped pedals will work your hamstrings harder as you are not only pushing but lifting the pedal as well.

Standing up:

Standing up is mainly used in sprints, why not mix it up and do some interval training, warm up for 5:00 minutes and then sprint for 30 seconds, recover for 30 seconds then sprint for another 30 seconds. This will work your glutes even more. Below I have listed an example workout that is sure to get your going.

0 – 5:00

Warm up

 5:00 – 5:30

 Sprint

 5:30 – 6:00

 Recover

 6:00 – 6:30

 Sprint

 6:30 – 7:00

 Recover

 7:00 – 7:30

 Sprint

 7:30 – 8:00

 Recover

 8:00 – 8:30

 Sprint

 8:30 – 9:00

 Recover

 9:00 – 9:30

 Sprint

 9:30 – 10:00

 Recover

 10:00 – 10:30

 Sprint

 10:30 – 11:00

 Recover

 11:00 – 11:30

 Sprint

 11:30 – 12:00

 Recover

 12:00 – 12:30

 Sprint

 12:30 – 13:00

 Recover

 13:00 – 13:30

 Sprint

 13:30 – 14:00

 Recover

 14:00 -17:00

 Cool Down

 

Leaning:

This position will mimic hill climbing and will work your calves a lot harder as well as your glues and hamstrings. Make sure you set your bike with some resistance to get the full effect but make sure you use this in moderation as riding with a lot of resistance for long periods of time can cause knee related injuries further down the line.

So there you have it, three positions to maximize your workout please share your comments and thoughts on the page to let us know how you get on with these work out positions or if there’s anything you would like to share for others to read.

 

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