December 21, 2020 2 min read

A stationary bike is a great way to get your blood pumping and calories burning from the comfort of your own home. However, without experienced guidance it can be easy for you to fall into bad habits that’ll impede your progress or result in injuries or aches. To help you perform at your best, let's examine some of the top mistakes you’re making on your stationary bike.

Your Bike Is Improperly Set Up

A common issue beginners have, but don’t realize they have, is that their new home exercise bike isn’t quite adjusted to their body. For example, your seat might be too low or too high. This can cause injury! If your seat is too high, your legs are forced to overextend. This will eventually cause pain and injury to your knees, hips, and back. Similarly, if your seat is too low the awkward position of your knees coming too far up will put stress on your lower back and knees, leading to equally severe injuries.

Make sure your handlebars are at a comfortable level as well, positioned so they rest at the same height as your chest. This will help you maintain good form.

Your Form Is Off

If you experience a lot of soreness and muscle fatigue after using your exercise bike, you probably need to adjust your form. Bad form deprives your muscles of the oxygen they needs to burn glucose, which in turn provides you with the energy you need. To correct this, adopt a nice, relaxed position while pedaling. Keep yourself firmly sat on the bike’s saddle while your legs stay slightly bent. Keep your hands resting on the handlebars to keep your neck, arms, and shoulders from tensing up.

If you notice yourself leaning onto the handlebars as you really get into your cycling, then your form becomes even more important. Leaning on the handles can cause tingling, weakness, or cramping in your hands in wrists that’s often referred to as “cyclist’s palsy.”

Your Resistance Needs To Be Adjusted

To build muscle mass efficiently, find the right resistance. One of the top mistakes you’re making on your stationary bike is foregoing any tension, instead pedaling as fast as possible. Pedaling fast may feel productive, but if the resistance is too light, you’re just expending an excessive amount of energy without any real benefit. On the other hand, too much resistance pushes your muscles’ limits too much and will end up damaging your knees. A resistance that provides a challenge, while still being maintainable, will ensure you achieve the best results.

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