Stationary bikes offer a low-impact and effective means to improve cardiovascular and muscular fitness. Stationary biking is safe and beneficial for nearly everyone, including pregnant women, older adults, individuals with low back pain and overweight or obese populations. To benefit from stationary bike exercises, the American College of Sports Medicine recommends at least 30 minutes of moderate-intensity physical activity five days per week or at least 20 minutes of vigorous activity three days per week.
Slow Pace, High Resistance
Exercising on a stationary bike at a slow pace and high resistance will tax your cardiovascular system while strengthening your quadriceps, hamstrings, calves and gluteal muscles. Before you begin, ensure that the bike seat is level with the floor and the seat height is adjusted so that your knee is slightly bent at the bottom of the pedal stroke. If the handlebars are adjustable, make sure they are at a position that is comfortable when you lean forward. After completing adjustments on the bike, perform a five-minute warm-up ride with a low resistance. After your warm-up, set the bike's resistance high enough that each pedal stroke is a challenge but not so high that you have to move your upper body in order to pedal. Riding at a steady comfortable pace, pedal for 15 minutes to 20 minutes, followed by a five-minute, low-resistance cool-down.
Fast Pace, Low Resistance
Riding a stationary bike at a fast pace with low resistance will develop your cardiovascular fitness while improving muscular endurance in your glutes, quadriceps, hamstrings and calves. Adjust the bike to fit your body and then begin a five-minute warm-up ride with low resistance and intensity. Once your body is warmed up, increase the resistance on the bike just enough that your legs have something to push against. Begin to pedal at moderate to high intensity so that your breathing and heart rate both increase significantly, making it difficult to talk. Continue to pedal for 15 minutes to 20 minutes and then complete a slow-paced cool-down for five minutes.
Interval Training
Interval training can be used in any activity and is effective at developing cardiovascular fitness and blasting calories. Perform intervals with high resistance or low resistance, depending on your preference. Adjust the bike to fit your body and then begin a five-minute warm-up with a low resistance and easy pace. Set the resistance to your desired level and then pedal as fast as you can for one minute. Slow to an easy pace for one minute. Continue the intervals for 15 minutes to 20 minutes and then perform a five-minute cool-down. If the one-minute intervals are too easy, you can vary your workout to include two or three minutes of work followed by one minute of recovery. Decrease the intensity of your workout by working for 30 seconds and then recovering for one minute.
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