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Wednesday December 3, 2008
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Aerobic Exercise / Stationary Bicycling
Page: 1
| Stationary Bicycling |
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Stationary bikes allow you to work out inside in the winter and can be used anytime day or night. Some gyms have internet and e-mail access on bikes today. You can also watch the news or catch up on the newspaper, but make sure you don't lose your focus and pedal too slowly.
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Cycling Tips |
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First of all, there are two types of stationary bicycles: upright or recumbent. The recumbent bike does offer more back support but otherwise neither one is better than the other. It is a matter of personal preference.
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Make sure the seat height is correct. You want to make sure that when the pedal is at the lowest position that your leg is almost straight. You should have a slight bend in the knee. Your legs shouldn't feel crunched for space when they are at the top of the pedal stroke and you should not have to move your hips a lot when you pedal.
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While pedaling you should push down with the balls of your feet all the way through the heel and during the upstroke use the top of your foot. The footstraps attaced to most stationary bikes make it much easier to do this.
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Become familiar with the display panel on the machine. Understand the different levels; some have 10 while others can have 40. Keep an eye on the cadence or revolutions per minute (rpm) your cycling. This will help you to make sure you don't go too slow or too fast.
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Resist the urge to hunch over. Many people develop back or neck pain as the result of rounding their back while cycling. |
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Stationary Cycling: Beginner |
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Week |
Speed |
Time Goal
(min) |
Frequency/Week |
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1 |
15/MPH/55 RPM |
18 |
3 |
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2 |
15/MPH/55 RPM |
20 |
3 |
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3 |
15/MPH/55 RPM |
22 |
3 |
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4 |
15/MPH/55 RPM |
26 |
4 |
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5 |
15/MPH/55 RPM |
28 |
4 |
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6 |
15/MPH/55 RPM |
30 |
5 |
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7 |
17.5/MPH/65 RPM |
25 |
4 |
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8 |
17.5/MPH/65 RPM |
28 |
5 |
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9 |
17.5/MPH/65 RPM |
30 |
5 |
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10 |
20/MPH/75 RPM |
25 |
4 |
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11 |
20/MPH/75 RPM |
28 |
5 |
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12 |
20/MPH/75 RPM |
30 |
5 |
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Stationary Cycling: Intermediate |
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Week |
Speed |
Time Goal
(min) |
Frequency/Week |
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1 |
17.5/MPH/65 RPM |
25 |
4 |
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2 |
17.5/MPH/65 RPM |
28 |
4 |
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3 |
17.5/MPH/65 RPM |
30 |
5 |
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4 |
17.5/MPH/65 RPM |
30 |
5 |
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5 |
20/MPH/75 RPM |
28 |
4 |
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6 |
20/MPH/75 RPM |
30 |
5 |
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7 |
20/MPH/75 RPM |
30 |
5 |
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8 |
22.5/MPH/85 RPM |
28 |
4 |
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9 |
22.5/MPH/85 RPM |
30 |
5 |
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10 |
25/MPH/90 RPM |
28 |
4 |
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11 |
25/MPH/90 RPM |
30 |
5 |
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12 |
25/MPH/90 RPM |
30 |
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