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How to Avoid Injury on an Exercise Bike

Using a stationary exercise bike is much less likely to cause injury than actually riding a real bike. However, just like with any exercise equipment, there is always a risk of injury when you are working out your muscles. While you definitely won't get hit by a car, crash into something, or fall of the exercise bike like you might on a real bike, you are still using muscle groups that you might not be used to, and putting yourself in an ergonomic position that is different for you.

There are four major categories of injuries on a stationary bike: knee, hip, back, and wrist injuries. Knee injuries are usually caused when the seat is incorrectly adjusted or the resistance is set too high. Hip injuries usually occur by using the bike too frequently and exercising too strenuously without slowly increasing the workout intensity. Back injuries can happen by using improper posture during the workout. And wrist injuries develop when fatigue sets which causes a person to lean forward on the handlebars, placing too much weight and strain on the wrists over time.

All of these injuries can be avoided by: properly adjusting the machine, keeping the correct, upright posture during the workout, and using workout routines that are only moderately strenuous.

You do NOT have to push yourself hard on a stationary bike. Low resistance and a slow pace is still a really good workout, even though you may not be feeling it right away. Even though the large muscle groups, such as the thigh muscles, may feel strong to you, and able to push harder, there are many smaller muscle groups that do not get worked out, and you risk injuring these by pushing yourself too hard. If you have been using an upright bike, you may consider switching to a recumbent bike, or vise versa, just to mix it up a bit. Take it slow, and in small doses.

You may not need to wear a helmet to avoid injury on an exercise bike, but you still need to use common sense about the limits of your body.

Linda - http://how.best-free-information.com - The "How" Blog