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Upright Bike Workout for Beginners

upright bike workoutIf you’re a novice to cycling, it should come as no surprise that the first few training sessions are going to be hard at first. Indeed, if you don’t have enough stamina, you will probably experience some soreness and pain. However, according to experts, pushing through the pain is the only way to build up enough endurance to gradually elongate your training session. In fact, cycling is often hailed as one of the best forms of exercises, especially because it offers a full-body, low-impact workout that will help you shed the pounds in no time at all. A mere hour on the bike can help you burn up to 900 calories. However, it’s important to remember that novices should start off slow at first and go for 10, 20 or 30 minutes workout in the beginning, depending on your personal fitness level.

If you’re unfamiliar with upright bikes, it’s recommended to set- and stick to- a routine in the beginning. For example, according to most fitness trainers, a good 30-minute workout for beginners would include 5 minutes of warming up on low intensity, 10 minutes sprinting on high intensity and 5 minutes recovery on medium intensity followed by 10 more minutes of sprinting. Keep alternating between these steps before ending with 3 to 5 minutes of cooling down. Maintain this pattern for a week and then gradually start adding 2 more minutes of recovery and 5 more minutes of sprinting until you start to develop your own routine. After one or two months, you should be able to comfortably pedal for around one hour.

It’s also important to set a time frame for your workout: of course, it goes without saying that, in the beginning, you’ll probably be tempted to go overboard at first and set the bar really high up when it comes to your training challenges. This is actually one of the most common mistakes that athletes do. If you don’t allow your body enough time to recover, you might not be able to stick to your training for much longer- no matter how solid your commitment is. Professionals even suggest that you allow yourself two to three days to recover in the first week. This will also stop you from quickly becoming demotivated which might result in abandoning your training session.

Motivating Features

Beginners should also pay attention to the various amenities provided by their bikes. Indeed, nothing wrecks a solid routine more than a flimsy, poorly constructed machines. Therefore, to enhance your training session and benefit the most from your efforts, it’s suggested to opt for machines with thickly padded seats, such as the Exerpeutic 1200. Contrary to spinning bikes, upright ones require that you remain seated at all times, and this can be quite painful if you don’t have a proper saddle. Other than the seat, don’t forget to also look out for textured handlebars to limit the risks of blisters. Beginners might want to watch out for the pedals as well: toe cages can help you burn more calories because they pull your ankles downwards, hence creating more resistance.

Lastly, it’s worth mentioning that the more advanced models, such as the Schwinn 170, come with features that can certainly motivate you to continue exercising such as being compatible with myfitnesspal.com, where you can easily keep track of your calorie deficit.