Many people want to incorporate some form of cardio into their workout routine, but running can be unforgiving. Foot pain, knee pain, and ankle sprains are all common problems in runners.
Don’t get me wrong, I love a good run, but for many people running can cause more harm than good. This doesn’t mean you can’t incorporate cardio into your routine though.
Cycling is a great way to get in some much-needed cardio and it is a low-impact exercise, meaning that it won’t cause stress to your knees and lower back. Here are some tips to get you started with indoor cycling.
1. Wear The Proper Cycling Gear
With any form of exercise, it is important to wear the proper gear and, in this case, the proper shoes. I know I talk about shoes a lot, but they are so important (and who doesn’t love to talk about shoes!). But seriously, don’t cause an unintended injury by wearing non-supportive shoes.
Cycling shoes are specifically designed to be worn while on a bike. Many cycling shoes are in European sizes, so make sure to go at least one size up. These shoes have a hard sole that is great for protecting your feet while you are cycling, just be sure not to walk around in them!
If you walk around in your cycling shoes, not only can you cause foot, hip, and back pain, but you could also fall because they are super slick.
2. Adjust Seat Height
Prevent any unnecessary pressure on your knees by adjusting your seat to the proper height. There should only be a slight bend in your knee, around 25 degrees when you are sitting on the bike. If your knees are straight, then your seat is too high. If your knees are extremely bent, your seat is too low. Take the time to adjust your seat accordingly so you are sitting comfortably on the bike.
3. Adjust The Handlebars
When riding a bike, you don’t want your arms to be locked up. Adjust your handlebars so there is a slight bend in your arm. Your core should be supporting you while you cycle, not your arms. If you lock up your arms and use them as support, it will cause you to experience neck pain. It probably won’t feel natural at first, but give yourself time to adjust!
4. Stay Hydrated
The last thing you want is to become dehydrated during any type of cardio exercise. Proper hydration is what allows your muscles to perform at their best. Lack of hydration can lead to muscles cramps and strains, which can be extremely uncomfortable at best. Hydration tabs are a great way to stay hydrated during any form of exercise.
5. Have fun!
Remember that exercise doesn’t have to be something that you dread. CycleYOU has a fun and energetic cycling program that will make you fall in love with cycling.