Using a stationary bike for cardiovascular exercise is a wise choice for a low-impact activity that is also high intensity. Safety should be a priority when using a stationary bicycle and you will want to make sure the bike is set up correctly before you begin your exercise. Once the bike is adjusted you’ll be on your way to a rewarding workout that will efficiently burn calories and improve fitness.
The Setup
Step 1
Adjust the bike seat to a height that comes just below your hip bone when standing next to the bike. This gives you a place to start for the seat height.
Step 2
Get on the bike by sitting in the saddle, put your feet in the pedals and turn a few slow revolutions with your legs. You know you have the correct seat height if there is a slight bend in your knee when the leg is fully extended.
Step 3
Place hands on the handle bars and stop your legs so your pedals are level with each other to assess the forward/back setting of the seat. Check the knee of the forward leg. If the kneecap is directly above the center of the pedal then you are in the right position. If not, adjust the seat forward or back accordingly.
Step 4
Sit in the saddle with your feet on the pedals and lean forward with hands on the handle bars in riding position. Assess the tension in your back and neck and the amount of weight you are placing on your upper body.
Step 5
Move the handle bars up or down until you are in a comfortable position. You should be relaxed with a straight back and not stretching or reaching uncomfortable to grasp the bars.
Step 6
Turn the resistance on the bike down and pedal for about 30 seconds. If you feel any stress or pain in the knees or back adjust the seat and handle bars until you reach a comfortable position.
The Workout
Step 1
Turn the resistance on the bike down to a level between zero and two regarding your level of exertion. Spend 3 to 5 minutes cycling at a moderate pace to warm up the body.
Step 2
Increase the resistance on the bike after the warm-up to create different cycling routines. These are most often based on the speed of music. Use low resistance and fast pedaling to simulate a flat surface or sprinting on the bike.
Step 3
Increase the resistance gradually every 30 seconds to 1 minute to simulate climbing a hill. Increase the resistance while standing to simulate a standing climb up a hill. Reduce resistance and sprint afterward as if you were coming down a hill.
Step 4
Use moderate resistance and speed to do jumps where you come up out of the saddle in a standing position and then sit back down repeatedly. Or do a standing flat where you cycle standing for a selected amount of time at moderate resistance.
Step 5
Reduce the resistance back down to level two or lower and cycle for 3 to 5 minutes for a cool-down, allowing the heart rate to return to normal. Stretch the major muscle groups of the upper and lower body, holding each stretch for 15 to 20 seconds.
Tips and Warnings
- Use these set up instructions as a guide to get you started and into an appropriate alignment. Each person is different and if you feel any pain in the knees adjust your bike accordingly to achieve what works best for you. Always bring a water bottle and towel with you when using a stationary bike or taking class. It is an intense exercise and you will need both throughout the workout.
- Take cycling at your own pace. If you are just starting out you don’t have to increase resistance and speed as often as the instructor tells you too. Gradually allow yourself to build your fitness level to take on a more advanced challenge.
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