Introduction
Aerobic exercises are exercises that increase your heart rate and the speed of your blood flow. During aerobic exercise, the lungs require more oxygen than normal. There are many health benefits to these types of exercises, such as better sleep, better brain power, strengthens your immune system, and strengthens your heart and lungs. In this WebQuest, I am going to focus on a specific type of aerobic exercise, stationary cycling.
Task
To educate the reader on how to perform the aerobic exercise of stationary cycling.
Process
Stationary bikes can be found in many gyms and exercise rooms, but you can also purchase your own.
1. Safety and Riding Instructions
Before you use your stationary bike, you must first learn it's safety rules and riding instructions. These can be found in your bike's manual, or, if you are at the gym, you can ask a staff member to show you how it works. Once you have learned this you are ready to ride.
2. Getting Started
Sit on your bike and turn it on. Set the bike to it's lowest gear and pedal lightly. Once you are comfortable with this, you can turn your gear up and see how it feels.
3. Aerobic Workout
Once you are comfortable with your bike, you can try an aerobic workout on your bike. Start out with a gentle warm up at a low gear for about 5 minutes. Then, increase you gear by about 3 or 4. This is your base gear. It should feel harder, but not very difficult. In another 5 minutes, increase your gear another 3 or 4. It should feel difficult now. Go back to your base gear for a couple of minutes, and then go back up again for another 2 minutes. Finally, drop your gear below your base line for a cool down.
Evaluation
Common Mistakes/Tips
- Keep your feet flat, not pointed, when cycling.
- Don't point your knees out or in.
- Don't slouch when seated.
- Stay hydrated!
- Always wear proper running shoes.
- Always keep your feet in the pedal cages.
Conclusion
Aerobic exercise is important for our health, especially for the heart and lungs. One of the many ways to get some aerobic exercise is by stationary cycling, which is safe and easy. There are a few careers in aerobics for those who are interested, such as a fitness and aerobics instructor, a personal trainer, and exercise/aerobic physiology.