How to Properly Use a Stationary Bike

Stationary bikes offer a low impact, high intensity workout when bad weather or other constraints keep you from riding outside. Make the most out of your indoor cycling sessions.

Things You'll Need

  • Padded shorts
  • Exercise footwear
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Instructions

    • 1

      Wear padded shorts and appropriate footwear.

    • 2

      Be familiar with guidelines printed on the console of the bike (or in the instruction manual) for adjustments and pre-programmed settings.

    • 3

      Adjust your bike seat so that when sitting on the seat, your leg is slightly bent when the pedal is at its lowest point.

    • 4

      Begin pedaling slowly with little or no resistance.

    • 5

      Increase resistance gradually.

    • 6

      You can simulate going up hills by increasing the resistance and "standing up" out of your seat as you pedal. Similarily, you can remove all resistance to sprint.

    • 7

      Consider using clipless pedals or straps to keep you feet securely on the bike pedals and to work your hamstrings and gluteal muscles more.

    • 8

      Rent or buy a spinning or power cycling video to watch and ride simultaneously. Or go to a nearby club to take group cycling classes.

    • 9

      Always cool down and stretch following your cycling session.

Tips & Warnings

  • Place a fan nearby to simulate riding into the wind or just to cool you off.

  • Be sure to tie your shoelaces before beginning, so they don't get caught in the gears or other mechanisms.

  • Watch television or listen to music to maintain enthusiasm and maximize your time.

  • Check with your physician before beginning a new exercise program.

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