Also known as “The Devil’s Tricycle,” the Assault Bike is a great tool to use to improve stamina, intensity and power. This bad boy can be found in gyms all over the world! Here at HIT Fit, we love the assault bike for its ability to deliver an awesome cardiovascular workout! This piece of equipment can be used at any skill level, because it works as hard as you do. The hard you push and pull, the resistance will actively increase. We have a whole army of these death machines here at the gym, so we want to make sure our athletes are ready to battle it out with the beast! Here are some tips to keep in mind when using the bike:
- Tip 1: Make sure the seat is adjusted to the correct height and distance
The first and most important tip is to make sure that the bike is properly set up for you before you begin. There are two adjustable sections to the bike: one to adjust the height of the seat in relation to the pedals, and another to adjust the distance of the seat in relation to the handles. You want the height of the seat right around your hips as you are standing. When adjusting the distance of the seat, you want your arm at a full extension when actively pushing and pulling. Having the seat too low will prevent you from using all the muscles in your legs since your limbs will not reach the proper extension to drive force into the fan. The seat adjustment allows you to get the most power out of the bike!
- Tip 2: The middle of your foot should be on the pedal
In order to get the most wattage and speed out of the bike, it is ideal to use the middle of your foot when pushing the pedal. Using your toes or heels to push will not allow the athlete to drive the most force possible into the bike. Keep in mind that when using the assault bike, your wattage and speed is not purely dictated by strength or muscle. The majority of the performance is improved through technique and proper execution!
- Tip 3: Use correct form and posture
You’ll see many people doing different motions when on the bike. Some people may lean forward too much while others might lean back and be too relaxed. Another common error is bringing your butt up off the seat and galloping back and forth onto the pedals. When actively moving on the bike, your butt should be on the seat, your chest should be up, and you should be using your arms and legs for power versus swaying your entire torso. Keeping your chest up allows you to breathe and give your muscles and body the proper amount of oxygen as you are pedaling.
- Tip 4: Use both your upper and lower body
It is imperative to keep in mind that this machine requires your full body! Many people think that you just pump with your legs and your arms just hold onto the handles. The handles are meant to give you the ability to drive power into the bike via your arms, shoulders, chest and back! Your arms should be pushing and pulling while simultaneously pushing the pedals with your quads, hamstrings, glutes and calves. The assault bike is designed for INTENSITY. You want the most wattage in speed in the shortest amount of time. In order to achieve this, your entire body is required to move the fan.
When used properly, the assault is one of the best cardio workouts you can get! If cardiovascular strength is something you’re looking to improve, then this is the bike for you! Along with the assault bike, HIT Fit has a variety of other high quality cardiovascular pieces of equipment! Book a free introduction class with us and get a tour of the gym to see what we got!