How To

How to Properly Use a Stationary Bike

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By eHow Contributing Writer
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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.

Difficulty: Easy
Instructions

Things You'll Need:

  • Padded shorts
  • Exercise footwear
  1. Step 1

    Wear padded shorts and appropriate footwear.

  2. Step 2

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

  3. Step 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. Step 4

    Begin pedaling slowly with little or no resistance.

  5. Step 5

    Increase resistance gradually.

  6. Step 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. Step 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. Step 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. Step 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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