Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
There are increasingly more people who choose to work out at home rather than go to a gym, whether it's because the buildings are closed or because they're self-isolating. In any case, indoor cycling has become a very popular activity and has received the presence of lots of new people. In order to benefit from the positive effects of indoor cycling on your health, pay attention to these tips every beginner should know.
Indoor cycling in itself isn't a particularly difficult exercise, both in theory and in practice. However, there are some measures to take in order to prevent risks of injuries and rapid exhaustion. Every beginner should know these if they want to enjoy the full benefits of indoor cycling!
Let's start with the bike adjustments. The standard recommendation is to stand next to the bike and raise or lower the seat height until it's at your hipbone's level. Then, use it as a reference to adjust the handlebars to the same height or a bit higher.
It's very important to get these pre-cycling measures right before starting your workout session. An extra-low seat or some overly raised handlebars won't let you exercise properly, as they'll prevent you from engaging your core during the session.
When coming up with a cycling routine for beginners, experts recommend sticking to a frequent, consistent, and short session. Training half an hour for a minimum of 3 times per week is one of the best choices, as it'll help you balance this new workout by letting your body get used to it while enjoying the release of endorphins each time you get on the bike.
Be aware that spending too much time and doing very intense cycling sessions can negatively affect your health when you're just starting. Even if the happy feeling left in your body afterward seems to make up for it, a beginner's body can suffer the consequences in the long term. Instead, take it easy and pay more attention to a frequent workout rather than an intense one.
For your future plans, you can alter the duration and intensity of your cycling routine. After the first month of regular sessions has passed, you can increase the intensity by 10 percent every 2 to 3 weeks by lengthening your sessions to 45-60 minutes or increasing their frequency.
If, after a while, you find yourself trying to psych yourself up to cycle instead of being motivated to do it, try setting yourself challenges to keep up your drive. Whether it's from a fitness coach, from yourself, from virtual exercising groups, or from friends, you can find a challenge that calls you and gives you the power you were looking for to continue your indoor cycling sessions.
In conclusion, always remember to check how you're feeling, both mentally and physically. Cycling, like any other type of exercise, requires your attention and won't be as beneficial if you start feeling wrong or pained when doing it. Be aware of possible changes in your feelings and body, and see a doctor if you believe there's a problem!