How to Get Fit with a Stationary Bicycle

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By writer7
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Get Fit Stationary Bicycle

Many people own a stationary bicycle which is now collecting dust in a corner. Maybe the owner lacked motivation or they did not know how to get fit with a stationary bicycle. Here is a quick start routine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Stationary Bicycle
Exercise Clothing
Exercise Shoes

Step 1

Before getting started make sure the stationary bicycle works and that the seat and pedals are adjusted properly. Also tighten any loose bolts. Strap on a pair of good sturdy exercise shoes. This is not the time to wear flip flops or bedroom shoes.
Step 2

Start out by warming up the body for about 5 minutes or so with a few stretching exercises. Concentrating on the hamstrings, quads, over all leg muscles. These muscles should be loose and warmed up to prevent muscle aches and cramping.
Step 3

Start pedaling at a slow pace for 5 minutes. It's important to continually pedal for the full 5 minutes. Speed is not important at this point. At this point the body is still warming up and preparing for the faster pace. Concentrate at this point on stretching the leg muscles.
Step 4

Pick up the pace. Try to pedal at a moderately fast pace for 5 minutes. Breathe in and out normally. It is important to try to keep pedaling for the 5 minutes at the same pace to maximize aerobic benefits.
Step 5

Slow down the pace. And continue to pedal for 5 minutes. Keep pedaling at this slow pace. Never just stop and jump off the bicycle. Stopping in this manner does not allow the body to adjust. This might result in a light headed feeling.
Step 6

End the session with a few basic stretches and cool down exercises to prevent cramping.
Step 7

After a few weeks most notice that their stamina has increased. This is the time to increase the workout time or bicycle tension to challenge the body further and increase aerobic and body toning benefits.

Comments

edieness said

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on 6/30/2009 Good tips on How to Get Fit with a Stationary Bicycle.

makaksa said

on 6/29/2009 I'm one of the people who end up putting the stationary bike in the basement. These tips may be just what I need to encourage me to get it back out and use it.