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Step 1
Talk to your doctor about your goals for improving your cardio health before you start to use a stationary bike. Most people will have no problem with biking. However, a person with a heart, blood pressure or respiratory issue may have to tailor a normal exercise regimen to be sure it does not cause his medical problems to worsen.
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Step 2
Begin your cardio workout on a stationary bike by riding just 10 minutes each day. Start out riding for 3 minutes at a rate at which you can speak but are breathing a little harder. Continue for 4 minutes at a faster pace that makes you sweat a little before dropping back down to your beginning pace for another 3 minutes.
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Step 3
Use a stationary bike that provides different courses or "routes" to follow at varying levels of resistance. As you become more fit, you will be able to ride the more advanced routes that will elevate your heart rate for longer.
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Step 4
Learn your target heart rate and check it at regular intervals during your cardio workout. A target heart rate is defined as being between 60 and 85 percent of your maximum heart rate and is mainly calculated by your age. LiveSTRONG.com has an easy-to-use target heart rate calculator on its website (see Resources below).
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Step 5
Join an indoor-cycling class if you find you need outside motivation for using a stationary bike as a tool to improve your heart health. Certified fitness instructors teach indoor-cycling classes at many gyms. The cycling class is taken through simulated terrains that provide exercise at several different resistance levels.
