CARDIO - Upright Bike
Cycling is a great form of cardiovascular exercise. There are lot of health benefits associated with regular cycling. Your cardiovascular fitness will improve and this means you'll lower your risk of heart attack and stroke. Pedaling is a low-impact activity, so you can improve muscle tone without stressing your knee and ankle joints. How to Use Cycling (Upright Stationary Bike) Safely: • Climb onto the bike, and place your feet onto the pedals while sitting on the seat. Ensure your legs bend slightly at the knees when your feet are on the pedals and the pedals are in the lowest position in the pedaling stroke. You shouldn't have to strain or rock your hips to pedal. Adjust the seat up or down so you are comfortable on the bike. Set the handlebars correctly (if your bike allows adjustments). You should be able to hold the bar so that your arms extend out at shoulder level. • Begin bicycling and warm up for approximately five minutes. The purpose of the warm up is to get your blood moving and prepare your body to move into the more strenuous cycling. Set the stationary bicycle to an easy resistance level. Pedal faster after the warm up period ends. Increase the intensity and the speed of your cycling. Change the resistance level on the bicycle to make the bicycling more intense. Vary the speed and intensity up and down every few minutes to create an interval training workout. If the bicycle has a computer that creates a varied workout, use this to change the intensity level as you exercise. • Take your heart rate after approximately 10 minutes to determine if you are exercising within your training heart rate. Count your heart rate for 10 seconds and multiply by six. Compare this number to your training heart rate range to ensure you are exercising adequately. Adjust your effort according to the speed of your heart rate. Take your heart rate again 10 minutes later. Continue biking for at least 20 minutes---longer if you need. When you near the end of the workout, decrease the intensity and cool down for at least five minutes to bring your heart rate back down gradually. • Stop and dismount the bike. Special considerations: • Don't pedal with just your toes. Otherwise you may bring on foot and calf cramps. Instead, press from the ball of your foot and through your heel as you pump downward on the pedal, and pull up with the top of your foot on the upstroke. • Don't hunch over. Rounding your back is the way to develop back and neck pain. Don't get your upper body into the effort, either. Instead, keep your chest up, shoulders back and down, ears in line with your shoulders, and belly button drawn in. NOTE: Always consult your doctor before you start any cardiovascular exercise. Keep training Dr Saranjeet Singh (Sports Medicine Specialist) drsaranjeet@gmail.com
