Description

Riding a bike is a good exercise to warm you up for your workout. It works your lower body and revs up your cardiovascular system. In addition to a healthy diet, cycling helps to reduce body fat. Warming up on a bike is easy on the joints and therefore suitable for people of all ages and fitness levels.

Exercise

Ride a bike

Warmup (Zeitangabe)

Type: Universal Equipment: Fahrrad

Tutorial

1

Adjust the seat to your height and sit on the seat.
2

Position your feet on the pedals. Grip the handles with both hands.
3

Set off at a moderate pace.
4

Ride until you have reached the specified time.

Tip

Adjust the seat so that your knee is almost fully extended when the pedal is in the lowest position. Place your feet on the pedals so that they are resting on the balls of your feet. Perform the exercise at a moderate pace so that you can still have a good conversation with someone. Make sure you breathe evenly throughout the exercise. To find out the optimum intensity or heart rate for you, you should do an endurance test with a trained fitness instructor.
Equipment: Helmet, cycling shorts, possibly suitable underpants, suitable shoes and possibly a heart rate monitor.