A Beginner's Guide To Recumbent Cycle Workouts
Are you planning to buy a stationary exercise bike? Then you must get the recumbent version of the cycle. It is, arguably, one of the best pieces of training equipment that you can use. The bike puts your body under lesser strain than a traditional variant. The seating position is also much better than that in a conventional cycle. You can work the pedals in a relaxed upright posture instead of hunching over the handlebars. This helps in reducing the pressure on your spine and back, as well as joints such as knees and ankles. However, if you are using the equipment for the first time, you need to have a proper plan in place. Here is a simple but effective guide for beginners to make the most of their training sessions with the cycle.
Maintain Constant Speed Throughout A Session
Training on a recumbent machine can make your cardiovascular
system more efficient. But you must be careful not to overdo the training. Make
sure that you maintain the same pedaling speed during a session. Set a time
goal of 5 minutes and work the pedals at the same speed. Don't accelerate at
any point to see how much you can endure. Slow down if you feel tired.
Don't Workout At Higher Intensity Levels At The Beginning
One of the common mistakes that beginners commit is to start
training at higher intensity levels. Your body needs time to adapt to the
exercise regimen. Never start by configuring the bike settings to very
difficult levels. Just like speed, you must maintain the same intensity levels
throughout a session. Choose an easy setting for your workout. During the
initial days, refrain from using pre-set programs that increase intensity after
a certain time.
Avoid Exerting Yourself During The Initial Days
The harder you train, the more fit you will become. But that
does not mean you start exercising hard from day one. It is important for
beginners to determine the amount of effort to put in a session. You have to be
careful not to exert yourself while using the recumbent cycle. If you start panting or feel that your
heart rate has increased too much, then you are putting in too much effort.
Gradually Increase The Duration Of Your Training Sessions
The duration of your cycling sessions is another important
factor to be considered. As mentioned before, your body requires time to adjust
to the fitness program. The muscles in your legs have to adapt to the pedaling.
Start with short-duration sessions and gradually increase the time. Try to
increase the time by ten minutes every week.
Wrapping Up
Your recumbent bike exercise session will be incomplete
without a proper recovery routine. Once you achieve the time goal for a
session, slow down the speed and continue pedaling for 4 to 5 minutes. If you
haven't done any physical exercise for a long time, then your body will feel
sore for a few days. But after 4-5 sessions, things will be normal as you get
used to the new training regime. Follow the ideas discussed here to efficiently
train on your exercise cycle.