Most people ride the bike aimlessly at the gym while they stare up at the tv and hope they are burning calories. However, if you know how to do it you could actually burn major amounts of calories instead of strolling through you cardio. Here are some tips to make your time on the bike more useful.
- ALWAYS use the pedal straps. I would say about 70% of the people on the bike avoid the straps for the mere fact that they are too lazy to bend over and put them on. However, they are there to help you body use both the quads (front of thighs) and your hamstrings (the back of your legs) and get full contraction in your calves.
- Push with your quads on the front stroke. Activating the front of your thighs while you push the pedal away from your body helps you use some huge muscles which burn tons of calories!
- Pull on the back stroke. Paying attention on the back stroke activates your hamstrings. This is another huge muscle that has the ability to burn a lot of calories.
- Maintain proper posture. Sounds simple yet most people are draped over the bike in a hunched position. If you maintain a flat back you will be using your abdominal muscles. Keeping your stomach tight and back flat (on an upright bike) is like doing 30 minutes of crunches. It’s harder then you think but it’s well worth the effort. Draw your belly button into your spine and to keep your core muscles tight while you ride.
These 4 tips can turn the bike into a more beneficial cardio routine. For increased calorie burning and to avoid plateaus; change your program to random along with these other tips to make your cardio burn the most calories possible!