When using a bike or stationary bike, get used to riding in a low gear - chain is on the small or middle chain ring in the front and and on the middle to larger sprockets on the back.
People often think it is better to grind away in a hard gear which is far from what is needed. A nice easy gear helps your legs relax, build strength slowly and is great on recovery days. When I raced (almost made the Olympics in road racing) we called these LSD days (Long Slow Distance).
Make sure to keep your knees and legs in a straight line; don’t let those knees drift out to the side. You will damage them.
Easy walks are a great way to start and I also recommend swimming.
Changing up your activities (cross training) will use your muscles in different ways and help you keep moving forward.
Be sure to give a lot of rest days and to eat well so your body has the tools to make repairs.
megmug28 t1_j649n2f wrote
Reply to I probably haven’t exercised in 10 years [discussion]. by auntpama
Ex bike racer here:
When using a bike or stationary bike, get used to riding in a low gear - chain is on the small or middle chain ring in the front and and on the middle to larger sprockets on the back.
People often think it is better to grind away in a hard gear which is far from what is needed. A nice easy gear helps your legs relax, build strength slowly and is great on recovery days. When I raced (almost made the Olympics in road racing) we called these LSD days (Long Slow Distance).
Make sure to keep your knees and legs in a straight line; don’t let those knees drift out to the side. You will damage them.
Easy walks are a great way to start and I also recommend swimming.
Changing up your activities (cross training) will use your muscles in different ways and help you keep moving forward.
Be sure to give a lot of rest days and to eat well so your body has the tools to make repairs.