5 Common Mistakes to Avoid When Using an Indoor Exercise Bike
How hard can it be to ride and indoor exercise bike? Not very. But the real question is are you doing it correctly?
Many new and even experienced indoor cyclists have developed many bad habits that affect their workout success. Not to mention some of these habits can have some pretty serious health repercussions. That is why we have created this list of 5 common indoor cycling mistakes that you should try to avoid at all costs.
Mistake 1: Not Warming Up
One of the most common indoor cycling workout mistakes is forgetting to do an appropriate warm up.
A good warm up should consist of some light stretching before getting on the bike followed by some light cycling for 5-10 minutes.A good warm up should help loosen up your joints and help increase blood flow around the body. This helps reduce the possibility of the rider picking up a muscle or joint injury while doing an intense exercise bike warm up.
Good warm ups also provide the rider with the opportunity to mentally prepare themselves for the task at hand. Ultimately this will allow you to maintain your focus and intensity throughout your workout.
Mistake 2: Cool Down
Much like the warm up, indoor cyclist of all skill levels also forget to complete an appropriate cool down. A cool down is to be completed following a work out. The purpose of which is to return your body to its pre work out resting state.
An appropriate cool down much like a warm up should last 5-10 minutes consisting of some light cycling. A good cool down is extremely important if you want to remain injury free. Largely due to the fact that it helps removes lactic acid from the body and prevents blood pooling.
Mistake 3: Over Training
We’ve all been there, you’re committed to your fitness goals, and you feel like the only way to achieve them is to spend hours pedalling relentlessly. However, this is not the case as you need to let your body recover sufficiently.
If you are serious about losing weight and getting into better shape. Then less time spent on the exercise bike is more effective. Instead opt for shorter workout period but with greater intensity, such as 3-4 30 minute HIIT (High Intensity Interval Training) sessions a week.
Mistake 4: Forgetting to Track Your Progress
Finally one of the worst mistakes indoor cyclists make once they finish their workout is they do nothing. They simply jump of their indoor exercise bike and forget about the workout they just completed. However, how can you see how far you’ve progressed if you don’t record your workout progress?
Therefore, it is vitally important to write down the stats of your previous workout, whether it’s on your phone or in a notepad. This will ultimately provide you with a method to measure your own successes and keep you motivated.
Mistake 5: Sitting Too Low or Close to The Handlebars
Many new and experienced exercise bike riders regularly risk serious injury to their knee joints and back. Primarily because they fail to notice that their seat is either too low or they are sitting too close to their bikes handlebars.
Sitting too close to your exercise bikes handlebars or sitting too low down puts your knees at risk of over bending. Therefore, it is vital to ensure your seat is adjusted to accommodate an upright seated position. Whereby your legs have a 25-35 degree bent and you can comfortably reach your exercise bikes handlebars.