The recumbent bike is one of the best choices for beginners. It is a low impact, total body workout. And due to the shape of the bike, it unloads the joints, which is preferable for the beginner, or someone with hip and knee problems.
The first thing to do is put your feet into the straps and position the ball of your feet on the pedals. Next, is the adjustment of your seat. It’s entirely up to you, but a good reference point is when the pedal is all the way extended and your knee is slightly bent. Often this part is neglected but being comfortable will make your routine all that easier, especially near the end when your legs are starting to burn.
After that, you’re ready to go, and you should begin with a warm-up. It’s something beginners skip over but will eventually lead to injury. Some people like to stretch, but a good warm-up is five minutes on the bike at low resistance. This will bring your core temperature and heart rate up and loosen the muscles you will be using for your workout. Remember to keep proper form when holding the handles. Keep your back straight and your chest up.
Now we are ready for our workout. We have already done five minutes of a warm-up and we will do five minutes of a warm down at the end. Twenty minutes in the middle should give us a great cardio workout, especially for the beginner. HIIT workouts are the most efficient exercise for building stamina and losing weight. There are pre-sets on your machine, but you can do your own.
Set your resistance level at something challenging, but not so difficult you can’t complete your workout. You don’t want to get injured and go off too hard. Go for thirty seconds at around ninety percent capacity, then drop the resistance and your pace for thirty seconds. This is your recovery period and gives your heart a chance to slow down and for you to catch your breath.
Then, bring resistance and speed back up for thirty seconds and repeat the pattern for twenty minutes. Small thirty-second chunks are easily manageable and not too daunting when you are just starting out. And as you get fitter, you can increase the resistance and change the intervals.
You might do one minute on, one minute off for twenty minutes. You’ll be surprised at how quickly your fitness level skyrockets. To lose weight at home visit Recumbentbikelab.com, it’s full of recumbent guidelines.
Then, it’s your warm down. Five minutes is perfect. Slow your pace, bring the resistance down, and let your heart rate return to normal.
Don’t be afraid to change things up. The twenty-minute workout is a guideline. If you’ve done fifteen minutes and are really struggling, it’s ok to stop and begin your warm down. Consistency is the key to building your stamina.
Keeping a progress journal is another good idea. Monitoring your achievements can really boost your confidence. You might only manage ten minutes of your HIIT workout out. The next day, go for eleven minutes. Progress is progress, and before long, you’ll be sprinting all the way to the finish line.