A stationary bike can be great for cardiovascular and low-impact exercise. However, you can get injured using your bike limiting the effectiveness of your workout. If you want to learn how to exercise more safely, review these 5 tips for avoiding injuries when using a stationary bike.
1. Set Your Seat at the Right Height
Before you make stationary biking part of your routine, you should adjust your seat on the bike at the right height. One way to do it is by positioning the seat at the same level as your hip when you stand next to it. Or, you can sit down, put your foot on a pedal and move it to the lowest position so that it’s close to the floor.
You may have found the right height if you’re bending your knees at 10 degrees. Getting your seat at the right height is important for avoiding back or knee problems in the future.
2. Put Your Handlebars Up High
Having your handlebars too low can be harmful to you as well. When you put them up higher, you’ll prevent yourself from experiencing injuries in your back, shoulders, and neck. Try to adjust your handlebars so that you have your elbows bent at 30 degrees and lean forward.
3. Do a Warm-Up
Getting in a warm-up before your workout is another good tip for avoiding injuries when using a stationary bike. Instead of immediately jumping on the bike and spinning the pedals, make sure you stretch your legs and move your body so that you get it ready for exercise.
But once you get onto your bike’s seat, don’t launch yourself into vigorous exercise yet. Instead, pedal at a nice, slow pace and make it faster as your workout progresses so that you thoroughly connect your mind and body, thus avoiding any pains or setbacks.
4. Stay Hydrated
During your workout, you can expect your body to sweat a fair amount, so it is your responsibility to stay hydrated.
Doing so will ensure you continue replacing that lost liquid and prevent yourself from becoming dehydrated. You can do this by drinking water or a beverage with electrolytes to keep yourself in the safe liquid balance range.
5. Don’t Ride if You’re in Pain
If you’re experiencing muscle pain before you get on your bike, it’s better if you stay off it for now. It’s common to experience discomfort after exerting your muscles. But if you try to carry on with your exercise as you are experiencing this pain, you may end up making your injuries even worse. You will likely feel more pain and have to see a healthcare provider for assistance.
Give your body the chance to recover so that you don’t make things worse, so that you can ride again a lot sooner.
Knowing these tips can help you protect your health and give you a more satisfying ride. You will feel good knowing that you got the exercise you needed to help your body instead of causing pains that make you feel worse.
