Basic Stationary Bike Routine
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Jonathan Reff: Hi, it's me Jonathan again and we are here at SomaFit in Washington DC, learning about how to lose weight through exercise and diet. Today, I am standing here in front of the stationary bicycle, which is the next piece of cardiovascular equipment we're going to use. Now, I am standing in front of it, the seat level is very important. Before we get started, before you sit on a bicycle, you should always make sure that it's probably setup for your height and measurements and it's very to setup. In that, I am going to stand next to it and I want the seat to be level, approximately level with my hips. Now, that I have measured myself to ensure that the seat is leveled with my hip which is exact measurement that you need once -- when setting up a bicycle. You need that seat to be at a hip level. I am going to go ahead and step onto the pedals in the bicycle and straddle the seat. I am going to take my foot into the left pedal and stirrup, swing my leg around the other to the right pedal and stirrup, slide that in, and I am then seated on the seat firmly with weight distributed evenly, which is very, very important. Again, we don't want to be leaning in any one given direction because that could throw our balance off or center of gravity off and we obviously don't want to fall. I am going to take my second hand onto the handles and again, I am going to just maintain a very comfortable grip, my arms are long with my elbows slightly bent and I am certainly, certainly not leaning forward but again, maintaining an upright posture. Now, this like the elliptical trainer which we were just on is powered by my motion or my energy. So, in order for me to have anything to split on this console, I am going to need to pedal my feet and get to work. So, that's what I am going to do. Immediately as my feet begin to move, the console displays turn on in a given or ask what program to do and I am going to again suggest that we start with quick start which are physically pressed and quick start is more of a manual program. So, again for those of you who are just getting started and familiar with a bicycle for the first time, it's going to allow us to be in total control which is what we want. My arms are again long, elbows slightly bent. So here on the console we have number one, the time, display time you lapsed, the distance, my rpms, repetitions per minute which are very important, so I am going to be referring back to those and calories expend thus far. Now, I am going to again take myself again through that five to ten minute warm-up where I am again envisioning myself going up a hill, very slowly, at a very slow and low intensity pace. Again, on this bicycle I am the person that powers or determine how fast I go. I am going to then increase my pace to a more modern intensity ride. We are going to again go to the rpms or the repetitions per minute and pick up that pace. So, on the bicycle, the bicycle will not pick up the pace for me. I am going to have to physically do it myself. So, you can physically see in here, as I spin more revolutions per minute, that number goes up. So, this is again on the scale of one to ten, I am entering my four-five range, which again I am always asking myself how this or any exercise is making me feel. For safety concerns that scale of one to ten is paramount. Now, we have these silver handles in the front. I am going to go ahead and slowly move my hands there and shortly my heart rate will be displayed in front which again I have not quite entered my target intensity level. So, my heart rate is low. So, by my heart rate being low, that tells me I need to one, pick up my rpms and in this case, I am going to use again a second tool that this machine has available which is the resistance. I am going to increase the resistance. Now, nothing visually will change to this machine, but the resistance, the weight on the pedals, the force with which I am going to have to push the pedals will increase. So, I
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