How to exercise on an exercise bike?

The WHO recommends exercising for 1 hour and 15 minutes throughout the week. Physical exercise has positive effects on the heart and lungs, increases life expectancy, improves intellectual abilities, reduces the risk of Alzheimer's disease and could even make it happier. The ideal is to perform a physical activity, such as training on a stationary bike, 2 or 3 times a week for 30 to 40 minutes at a time (and make the most of the positive effects of exercise).

1) Correct position on the stationary bike

The seat. Adjust it according to the height of your hips. Most vertical stationary bicycles have an adjustable seat (this is not the same position on a recumbent bike).

Position yourself on the bicycle. Once sitting on your exercise bike at home, your knee should be slightly bent (5 to 10 degrees) when the pedal is at the bottom. You will not hurt your joints and your back will appreciate it!

Back position As you lean forward you will gain more pedaling power but you will lose in comfort.
Straight back

Inclined Backrest

2) Everything you need to know about how to exercise on an exercise bike!

The training includes a warm-up phase, a cardiovascular training phase (which is more intense) and a recovery phase. If you want to really progress or burn calories, our training advice is that you ride a stationary bike for at least 30 minutes. That's why we recommend spinning static bicycle for your exercise routines

to. The warm-up

Never forget to warm up! Warming means that you prepare your muscles for intensive use. During the warm-up phase, you progressively increase your heart rate and body temperature. The warm up period should last between 5 and 10 minutes: 5 minutes of stretching (5 seconds per muscle) and then 5 minutes of cycling at a moderate pace (70-80 rounds per minute) on the indoor bike.

Stretching. The 4 stretching exercises before riding a stationary bicycle:

Stretching of the quadriceps


Get up, take your ankle and take your heel to your butt.
Stretch the legs


While standing, place your leg in a chair and hold it straight. Lean forward.
Stretching the abductor muscles

Abductor muscles

Separating the legs, bend one leg and keep the other extended.
Stretching the calves


Against the wall, stretch one leg back while keeping the heel on the ground.

b. The recuperation

If you want to avoid muscle pain, then the recovery period after your cardio workout is key! It consists of a warm up but … upside down: pedal gently for 5 minutes around 80 RPM (Rounds per minute) and then stretch the muscles for 5 more minutes.

c. The training indicators on a static bicycle

To have an effective cardiovascular training, it is important to understand the different indicators of a bicycle, such as the pedaling cadence, the watts and the pulse.

Energy cyclist produced

RPM (rounds per minute)
Pedaling cadence: Number of pedaling laps per minute

BPM (beats per minute)
Heart rate: number of beats per minute

Calories (Kcal)
Energy burned during a training session
Cardiovascular exercises of the Vescape Stationary Bike application

d. Choose a training mode

1. Training according to the cadence (RPM) and the pedaling power (watts)

This is the classic indoor bicycle training.

The cadence. Our training advice is to maintain a cadence (number of pedaling rounds per minute) between 80 and 100 rounds of pedaling per minute. When you exercise on your stationary bike for a long period of time or when you increase the power of your bike (watts), it is normal for your cadence to decrease. It is a more accurate indicator than the speed in kilometers per hour on an indoor bicycle, since the speed can vary from one bicycle to another. On the other hand if you do not like to be sitting on the bike you can always choose one of the best treadmills.

With this we hope you have a better idea of ​​how to exercise at home or in the gym

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