stationary bike advice

ingeh
ingeh Posts: 513 Member
edited January 27 in Fitness and Exercise
I just got one last week (cant cycle outside as too much traffic and have 2 young kids at home alone while OH works 12hr shifts) as when I lost weight years ago I did it by stationary cycling and eating right and loved it, id put on a cd and cycle the whole cd length fast as I could)
Im wondering what the best way to use it is. I can only use up to 3 out of 8 levels of resistance and that feels like Im wading through concrete lol I can go for 30mins and then Im too sweaty and tired for any longer as level 2 low resistance. I need to strengthen my legs as my knees are weak and not that strong, but I cant manage high restance yet as it hurts my knee joint too much. Im using kettlebells and body weight circuits for helping with the strength side of working out so Id like the use the bike more for fat loss then building muscle. Is riding faster on lower resistance better for fat loss or would pushing myself to go harder be better for me? Thanks for any advice

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    I just got one last week (cant cycle outside as too much traffic and have 2 young kids at home alone while OH works 12hr shifts) as when I lost weight years ago I did it by stationary cycling and eating right and loved it, id put on a cd and cycle the whole cd length fast as I could)
    Im wondering what the best way to use it is. I can only use up to 3 out of 8 levels of resistance and that feels like Im wading through concrete lol I can go for 30mins and then Im too sweaty and tired for any longer as level 2 low resistance. I need to strengthen my legs as my knees are weak and not that strong, but I cant manage high restance yet as it hurts my knee joint too much. Im using kettlebells and body weight circuits for helping with the strength side of working out so Id like the use the bike more for fat loss then building muscle. Is riding faster on lower resistance better for fat loss or would pushing myself to go harder be better for me? Thanks for any advice

    whenever it's physically possible, i can't think of a single scenario where pushing yourself harder isn't the better option.
  • ingeh
    ingeh Posts: 513 Member
    wasnt sure as it makes my left knee feel tight and crampy so I turn the resistance down as I dont want to injure myself
  • trud72
    trud72 Posts: 1,912 Member
    any exercise is GOOD! :bigsmile: to start with!

    As you use the bike more you will find it becomes easier to use so just move the resitance up say weekly by one knotch! or go longer! :wink:

    and in 6 months you will be doing the indoor tour de france:drinker:

    Also walking is great too go with the kids :wink:
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    With knee issues, you will need to start at a lower tension and 'spin' as quickly as you can. You can get a good cardio workout, resulting in weight loss, which will help take stress off of your knees. And you can slowly increase the tension as your knees get stronger.

    I have horrible knees and had to start at level 2 on my stationary. After 10 months I am now up to level 8 without any knee pain.

    You will be amazed at how quickly you can progress with consistency. I started at only 10 minutes at level 2 and can now go for an hour at level 8. I can also climb stairs using my 'bad' knee instead of always leading with my better one.
  • blackcloud13
    blackcloud13 Posts: 654 Member
    Can you set intervals on your bike? I usually just ride at the same resistance the whole time, as I also find the higher levels impossible to maintain.

    But I just recently realized that by using intervals, I get to push myself to higher resistances, with rests in between.
  • trud72
    trud72 Posts: 1,912 Member
    Can you set intervals on your bike? I usually just ride at the same resistance the whole time, as I also find the higher levels impossible to maintain.

    But I just recently realized that by using intervals, I get to push myself to higher resistances, with rests in between.

    HAVE you no stamina! lol :wink:
  • erikarobles
    erikarobles Posts: 205 Member
    I just started doing HIIT training on my bike and I LOVE it. You change the resistance and change the speed every 1.2 or 3 minutes.....I am sure you can find some routines....good luck and happy biking!!!!!
  • ingeh
    ingeh Posts: 513 Member
    Iv been doing intervals of fast cycling at lower resistance then slower cycling on a higher resistance.
    debbie - Im planning on upping the resistance this week and then every week add 10 mins then the 2nd week try to up resitance level and work up to a higher resistance
  • itzehoe
    itzehoe Posts: 614 Member
    May I ask what your main goal is with the stationary bike?

    Cardio or more to just burn fat?


    Here is a site to calculate where your heart rate should be (I am sure there are better site - this is just the first one I googled)

    http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html

    Zone 3 is great for cardio

    Zone 2 is more for burning fat


    Can you somehow measure your pulse?


    Hope that helps a little
  • KLWelty
    KLWelty Posts: 103 Member
    What I have been doing is I start out about 10 mph on the lowest level. My knees also need strengthening, so I haven't tampered with the resistance just yet. On a bad day, I just try to at least do the 10 mph and I never get off the bike until I've done at least 4 miles. Knowing that's all I have to do . . . I tend to do it better. That's only 4 or 5 songs on Spotify. I consider this moderate effort when I track it.

    Anyway . . . depending on how strong I'm feeling that day . . . I step it up and increase the mph by 1 mile each song until I really feel like I can't do it longer, then I come back down to finish out my time. When I'm really feeling froggy, kick it up to fast as I can go during the choruses of the song and come back down for the verses....which I count THAT work out as vigorous when I log it, because doing that breaks a really good sweat.

    I'm sure there are others who have better tips, but that's how I've been easing into it. As that gets easier, I will go longer time and/or maybe kick up the resistance just during the chorus in the manner I alternate the speeds some.
  • pucenavel
    pucenavel Posts: 972 Member
    When I some knee problems from running, my PT had me do one-leg squats.

    To do them, find a short stool (8-12") or stack up something stable to about the same height. Stand with the inside edge of one foot on the edge of the stool, with your other leg straight, drop your "free" foot to the floor (or just down a few inches at first) then raise back up. It was an excellent way to build strength in the muscles around my knee. She was having me do 2 sets of 30 on each leg.
  • ingeh
    ingeh Posts: 513 Member
    May I ask what your main goal is with the stationary bike?

    Cardio or more to just burn fat?


    Here is a site to calculate where your heart rate should be (I am sure there are better site - this is just the first one I googled)

    http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html

    Zone 3 is great for cardio

    Zone 2 is more for burning fat


    Can you somehow measure your pulse?


    Hope that helps a little

    To be honest the only place iv got any visable fat is my stomach after 2 kids, Its gone gone from all the power walking I do, so now Im adding my kettlebell circuits back and the stationary bike is for 30-60mins 3-4 days a week to try to lose the last bits of fat that I have. My bike has pulse sensors so I can measure my pulse
  • ChristineS_51
    ChristineS_51 Posts: 872 Member
    My son who is very fit (in the military) said that I should do one minute at low resistance to warm up, (for my bike 5) then increase two levels, do one minute at 7 to make me work hard, then go back to 6, and do the rest of the time there. He also said to try & keep the revolutions up as much as I could.

    Don;t know if that helps you. I know what you mean about feeling like you are pedalling thru' concrete - if I have it too high then it feels like that, and I just get tired legs - if it is cardio burn then slight less resistance and faster pedalling might work for you? As you get fitter it should get easier?

    Good luck, and well done on finding something that works around your family responsibilities :smile:
  • pucenavel
    pucenavel Posts: 972 Member
    Oh, I've also noticed that if my feet are not aligned correctly, it puts extra pressure on my knees. While riding, take a look at what your foot position is. Are your feet pointing straight ahead or are your toes pointing inward or outward a little?
  • ingeh
    ingeh Posts: 513 Member
    just checked the link and Im in the fat burning zone for most of my workout so Il make sure my heart rate is around that level.
  • ingeh
    ingeh Posts: 513 Member
    Oh, I've also noticed that if my feet are not aligned correctly, it puts extra pressure on my knees. While riding, take a look at what your foot position is. Are your feet pointing straight ahead or are your toes pointing inward or outward a little?
    I try to keep the as staright as I can,
  • TheDoctorDana
    TheDoctorDana Posts: 595 Member
    May I ask what your main goal is with the stationary bike?

    Cardio or more to just burn fat?


    Here is a site to calculate where your heart rate should be (I am sure there are better site - this is just the first one I googled)

    http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html

    Zone 3 is great for cardio

    Zone 2 is more for burning fat


    Can you somehow measure your pulse?


    Hope that helps a little






    Thanks for that link :)
  • simplyciera
    simplyciera Posts: 168 Member
    In terms of your knee, you have to judge what works for you. I do know that bikes are better on the knees than walking. A brace may help stabilize it while biking. I'm not sure, but I can tell you what I do:

    When I firstt started with my bike, I could barely do 3 minutes on level one. I just did what I was capable of to build strength & stamina. Whatever I did on day one (say 3 minutes) I'd try to add a minute the next day. If I couldn't, I wouldn't complain. As long as I didn't do less, I was happy. It took time, but I eventually conquered the whole stamina thing & was able to do 20 minutes at a decent resistance with decent speed.

    Now, I do intervals. 15 seconds going as fast as I can (my bike has an HRM on it, so I like my heart rate to be fairly high) and then I do 15 seconds of slower pedaling. Like I'll go 17mph for 15 sec and then 14 mph for 15 sec and repeat that over and over.

    I also sometimes do hills where I go a steady spped, but I increase the intensity. For 15 seconds, the resistance is on 2, 15 seconds on 3, 15 seconds on 4, 15 sec on 5 and then I bring it back down to 2 the same way.

    I do either one of those for about 10 minutes before I get into my circuit. It took me a few weeks to get there & I'm hoping I can eventually get to higher resistances, speeds etc but it took time. Let your body progressively get stronger. Don't overstress it, but definitely push yourself. Just don't hurt yourself!
  • sijomial
    sijomial Posts: 19,809 Member
    Cycling is great for dodgy knees but it's really important to set your saddle height properly - far too many people have their saddles set too low which can cause knee strain.
    Your leg should be going almost (not completely) straight at the bottom of the stroke. Don't let your knees splay out to the side either.

    If you can change the pedals on your stationary bike then wearing proper cycling shoes with cleats makes a big difference to ankle/knee/hip alignment.
  • ingeh
    ingeh Posts: 513 Member
    Cycling is great for dodgy knees but it's really important to set your saddle height properly - far too many people have their saddles set too low which can cause knee strain.
    Your leg should be going almost (not completely) straight at the bottom of the stroke. Don't let your knees splay out to the side either.

    If you can change the pedals on your stationary bike then wearing proper cycling shoes with cleats makes a big difference to ankle/knee/hip alignment.
    I did have the seat too low and that hurt my knee for 2 days so now I have it alot higher and its perfect height.
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