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.

Instructions

Difficulty: Easy

Things You’ll Need:

• Padded shorts
• Exercise footwear

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.