One of the most efficient workouts available is a workout using a stationery cycle. You don’t have to go outside, you don’t have to go anywhere, really; it doesn’t take up as much space as other machines; and you can get a great workout. Fitness expert Laurie Grainger is here to show us some workouts on the stationery cycle.
The usual caveat applies: don’t do this or any other kind of exercise until you’ve cleared it with your physician. They’re best able to tell you whether this kind of workout is best (and especially whether or not it’s safe) for you. So don’t do anything until you talk to your doctor.
Besides the cycle itself, you’ll want to have a water bottle and a towel on hand. It’s essential to stay hydrated when you’re doing any kind of exercise, and you’ll want the towel for your sweat. Make sure that you have a strong supportive pair of shows (running shoes are perfect and that your clothing is comfortable and not too tight.
As you warm up, you want to make sure that your upper body is relaxed. Start out with no or very little resistance so that you can warm your muscles up. Gradually, you want to increase the pressure and the resistance. To do that, you can twist the resistance knob on your cycle. Turn it until you can feel some pressure in the front of your knees. Make sure that your upper body stays relaxed: if you start tightening up, you’ll add stress to your legs and you risk injury. So stay relaxed!
Let’s talk about technique: think about the face of a clock for a moment, as though your legs are the hands on the clock. You want your toes to move forward so that they point toward 3:00 and your heels should move back toward 9:00. What that focus does is make sure that you’re cycling in round circles, not in up-and-down circles. Keep them round and stay relaxed. As you continue to warm up, make sure that you’re increasing speed along with increasing resistance.
After you’ve warmed up, what you want to do is vary your speed with a series of sprints. Make sure that you have enough resistance so that this sprint will do you some good! First, widen your grip on the handlebars: this will open up your chest and allow you to breathe more deeply even as you ask more of your body. Start building speed into a sprint and as you do make sure that you tighten your abdominals and give your core support. Your heart rate’s going to start moving up and you’ll keep the sprint going so that you can keep that heart rate up.
If you want to move into an attack up a hill, then all you have to do is put more of the focus in your quadriceps, and increase that calorie burn.
Make sure that, just as you do with all exercises, you cool down until your heart rate returns to normal and your muscles are nicely warm and stretched.