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Weight Loss Tip of the Day

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www.ProHealth.com • May 26, 2003


If you like to use a stationary bicycle when you exercise, there are some important things to keep in mind so that you have a safe and effective workout.

One of the biggest reasons people stop cycling is because of discomfort. Proper positioning on a bicycle will provide for comfortable and enjoyable exercise. Handlebar and saddle height are important considerations. To adjust your position so you distribute your body weight evenly between your arms and your seat, first, adjust the seat so that it is level with the floor. If it is tilted upwards it will put pressure on the groin area and cause soreness, if it is tilted down it will put too much weight on your arms and shoulders. Then adjust the height so there is a slight bend in the knee when the pedal is at the bottom of the stroke. An additional guideline is that your hips should not rock back and forth when you pedal. Finally, adjust the handlebars to allow for a comfortable forward-leaning position. Handlebars that are too high will put excessive pressure on your seat, while handlebars that are too low may result in lower back soreness and arm and shoulder fatigue. It may take several workouts and adjustments to find your perfect position. Be patient.

(Source: American College of Sports Medicine)

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"Above all, challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish." - Cecile M. Springer



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