Top Three Mistakes (stationary bike)
- Avoid these for better results
- Easy to fix mistakes
Common mistakes: Recumbent / Stationary Bike
Part of RYPT is about education and gelling beginners get into good habits in order to get better results.
We were all beginners at one stage so passing on wisdom is the least we can do to help prevent embarrassment and lost time.
The stationary bike is normally the go-to exercise for people who want something easy, simple and to an extent, monotonous in the gym. However avoid these three traps.
1) SET UP
Knees, shins, ankles and lower back will all take a pounding of the setup is incorrect so take your time.
It’s easier for me to give you my spiel before I start a beginner to a spin class than to try and provide universal answers.
From a standing position, ensure that your hip bone is in line with the seat (or adjust height as necessary). Note that this is not possible on a recumbent bike due to the fixed position.
Then check that with each revolution of the pedal, your leg is neither too cramped in or fully extending. There should be a slight bend in the knee at the bottom of the pedal arch for comfort and the knee should not feel compressed or stressed. Adjust the seat forward or backwards to the optimal position.
Finally, the handlebars should be in line with the seat to ensure a comfortable upright position and no stress on the lower back. You shouldn’t feel over reaching or knees hurting the handlebars. Once more comfort is paramount.
If you achieve all of these you feel less pressure on joints and postural muscles allowing better results.
2) SWAYING
How often do you see people swaying with their upper body on bikes in the gym? Quite often I bet.
Unfortunately, upper body movement does not lighten the resistance and actually expends energy making it tougher.
Focus on making the work with the legs only. If you want to make it more difficult then focus on the hover positions more (whereby you’re slightly elevated from the seat and making the pressure more on the legs).
Similarly with running, imagine going 26.2 miles and utilising energy from your upper body when the majority of the work goes through the legs? It simply doesn’t make sense. Train smarter and not harder!!
3) RESISTANCE
Finding the right resistance is pivotal. Too little and it is out of the waste of time and too much can seriously increase your risk of injury.
Ideally, your routine should consist of a few minutes to loosen the legs, followed by a gradual increase in intensity and some interval sprints. An increase in resistance is great for developing leg strength and muscle definition, therefore should be included much like the idea of the hill climbs in a spin class.
As a disclaimer, ensure that you are pressing down through your heels to avoid over extending the foot. You should never land with toes first on your driving of the legs.
Rather than using resistance, try testing yourself on how challenging it actually feels. For example a moderately intense resistance should be somewhere around about 5 out of 10. Maximum exertion should be round about nine as you should never really push yourself to full out exertion.
Therefore, look to challenge yourself during the session, optimise the routine by creating a condensed yet increasingly intense and time-constrained plan!
Find the latest RYPT Beginner’s Basics Lifestyle Plan on the website now: 30 days of full support and guidance for just £30! Don’t miss out.
Get every RYPT blog in one place, plus win RYPT coaching now!
Visit www.RYPT.info
Ross Yeoman
RYPT Owner
Blogs, content and more
