Category: Bike Equipment Tips

Cross-training is a concept that many runners don’t properly familiarize themselves with. A great deal of runners might even believe that the only way to improve their running is to just keep running. But in truth, over-training in any form, running included, can put you at risk for injury. Daily running without rest can often restrict your body from proper recovery, which may ultimately hinder your performance.

No runner should try and fully substitute cross-training for their running, but adding different workouts as a complement to your running regiment can be important to making gains. Even other forms of cardio will qualify as cross-training – things like swimming, biking and rowing can all be hugely beneficial. Here are the very basics of cross-training, and how you can take advantage.   Continue reading “Cross-training 101”

For true fitness enthusiasts, the prospect of altering their workout routines to include using a recumbent exercise bike may seem like a bit of a cop out. After all, how much can you really challenge yourself while sitting in one of TRUE Fitness's ergonomically designed mesh seats? Quite a lot, as it turns out. Recumbent exercise bikes are not only easy on the joints, they can be used by people of all fitness levels. Given the right tools, you'll get a workout so great that you may never go back to your normal fitness routine.

Make sure you have the right equipment
Like with any cardio fitness equipment, if you skimp on quality when purchasing a recumbent exercise bike you'll be more prone to injury and your workout may suffer as a result. If you're going to switch to using this machine regularly, try the TRUE PS50, which is specifically designed for beginners or anyone recovering from an injury. Its mesh seat can also be adjusted to fit every body type – so you can be assured of maximum comfort during your cardio workout.

Play with the resistance
To amp up your workout routine on a recumbent bike, you can easily increase the resistance to make sure your leg muscles are working hard enough for you to see results. You may need to continue to play with your bike's resistance level as your physical fitness improves. You can also give your heart rate a boost by increasing the speed at which you pedal.

Try interval training
Another way to upgrade your workout on a recumbent bike is by introducing high intensity interval training into the mix. This anaerobic exercise will help you burn fat and lose weight. The key to interval training is to push yourself as far as humanly possible – pedaling as fast as you can – for short spurts of time, then pedal slowly during each resting segment so you can recover. With interval training, you'll be able to see results even from short workouts.

Use proper form
Because the TRUE PS50 home recumbent bike is so comfortable, you may be tempted to be a bit lazy when it comes to form, but don't succumb! You can place your hands on the handles in front of you, but be careful not to lean forward. As you complete your workout, try to maintain a straight posture with your back tightly pressed against the seat. This way, you will be able to push harder while pedaling. If you lean forward, you may create a muscle imbalance.

Stationary bikes are a great way to build endurance and burn fat at the same time. TRUE Fitness has a line of stationary bikes that provide you with comfortable gel seats as well as aero bars for leverage during longer workouts. But in order to get your body in tip-top shape and ensure you're getting the best workout possible, there are a few things you can do to burn more fat even faster.

Enter your information
By entering your height, weight and age into the bike, you can help to create the best exercise plan for whatever level of fitness you may be best suited for. As you build up endurance and muscle, you can add more intensity by bumping up the resistance and speed.

Adjust your form
The way you sit on your bike can make a big difference in how effective your workout is at burning fat. If a seat is too high, you won't be getting a proper workout because your legs will have trouble reaching the pedals. If the chair is too low, you're putting unnecessary stress on your knees and your legs are likely to get fatigued much faster. Men's Health magazine suggested adjusting the seat of your bike so that your legs are fully extended when the pedals' furthest stretch.

Vary your pace
When sitting on a bike, it can be easy to maintain a steady pace without realizing it – especially if you're reading a magazine or watching TV. Changing up the speed at which you pedal can really amp up your workout. Plan to incorporate bursts of speed followed by periods of recovery to get your heart pumping and cut calories. Joe Friel, author of, "The Cyclist's Training Bible," says standing up can also be very beneficial.

"Standing requires more muscle not only to push the pedals, but also to support and balance your body," said Friel.

Cool down
When you're done with your workout, make sure to cool down before getting off of your bike. You need to give your heart the chance to get back to its normal resting heart rate. Often times, the cool down period is just as important as the exercise itself. Immediately getting off of the machine after an intense workout can be dangerous.

"A sudden stop in physical activity can cause blood pooling in your legs, your blood pressure could drop and you could get very dizzy," explained Jenn Burke, personal training manager at Crunch gym.

Give yourself a few minutes to slow down your pace at the end of your workout. Men's Fitness suggested stretching as well to prevent your muscles from stiffening. Stretching relaxes the muscles and even helps you to feel less sore the next day!

Stationary bikes have always been a great way to get in a cardiovascular workout without putting a large amount of stress on your joints. Both your legs and core can really benefit from what stationary bikes have to offer. In order to get the best workout possible on your stationary bike and avoid potential injury, it's important to know how to properly use your bike.

Stationary bikes
There are two types of home exercise bikes. One of them is the upright, stationary bike. Much like a traditional bicycle, you're sitting up straight while your legs extend down to the pedals. You can get the same workout you would outdoors on a normal bicycle, but lucky for you, there's no inclement winter weather to worry about!

Recumbent exercise bike
A recumbent exercise bike is similar to an upright bike, but is different in a few ways. Instead of pedaling straight down, the pedals are located out in front of you. You also have a chair-like seat which supports your back and creates a more relaxed and comfortable position. Active said this seat promotes better spinal posture and allows you to multi-task due to the hands-free environment.

How to set up your bike
It's vital to know how to set your bike up correctly, whether it's a recumbent exercise bike or a stationary bike. Doing so will help you to get the best workout possible out of the equipment and help to avoid injury.

One of the best ways to make sure the bike is properly fitted is to adjust the height of the seat on an upright bike. Spark People suggested adjusting your seat based on the height of your hip. Once you sit on the bike, your legs should be fully extended, helping you to get the best leg workout. You should also make sure the height of the handlebar is in a comfortable position.

"Raising the handlebars higher will alleviate lower back stress that occurs when you lean forward. You should be able to reach the handlebars easily, keeping your elbows slightly bent." explained Spark People.

If you're using a recumbent exercise bike, you can choose to move the seat forward and back. Much like an upright bike, your legs should be almost fully extended out in front of you to give you a full pedal stroke. You can also choose to adjust the degree in which your seat leans back. However, it's important to remember not to tilt the seat too far back. According to Spine Health, this can potentially hyperextend the back and strain the muscles.

For either a recumbent exercise bike or a stationary bike, you should adjust the foot straps so your foot fits snug and won't fall out while pedaling.