Using a stationary bike is an effective, low-impact cardiovascular workout. Most fitness facilities have three varieties of stationary bikes. They are the upright bike, the recumbent bike and the group cycle bike. The upright and group cycle bikes closely resemble road bikes in their set up. Both bikes are upright with handles. The group cycle bike usually has a rotating front wheel while the upright exercise bike does not. The recumbent bike sits close to the ground and offers back support. It's the ideal choice for those new to exercise. Change up your workout by including the stationary bike in your fitness routine for improved cardiovascular fitness.
Upright Bike
Step 1
Adjust the seat up or down according to height. The number on the side of the bike coincides with your height in inches. If you’re 5 feet 6 inches tall, adjust the seat height to "6" for a comfortable ride.
Step 2
Sit on the bike, grasp the handles, and start pedaling. The console should light up to allow for programming.
Step 3
Press the appropriate keys on the console to select your bike training program. Most upright bikes come with hill, fat burning, and manual programs for exercise variety. Select the amount of time you would like to exercise and begin your program.
Step 4
Grasp the hand sensors, if available, to determine your training heart rate. Look at the bike console to determine what your exercising heart rate is. Pedal faster or slower to adjust your heart rate accordingly.
Recumbent bike
Step 1
Adjust the seat forward or back according to your height. The seat is properly adjusted when you can pedal with at least a 30 degree bend in your knees. Most recumbent bikes have a handle on the side of the machine that is used to adjust the seat setting.
Step 2
Sit on the bike, grasp the handles, and start pedaling. The console should light up to allow you to select a fitness program.
Step 3
Press the appropriate keys on the console to select your bike training program. Most recumbent bikes offer hill, fat burning, manual, and random fitness programs. Pedal for the desired number of minutes on the recumbent bike.
Step 4
Grasp the hand sensors to keep track of your training heart rate.
Group Cycle Bike
Step 1
Adjust the seat height and the handle bars on the bike up or down according to your height. The seat is adjusted properly when it allows for a 30-degree bend in your knees. The handlebars are adjusted properly when you can lean forward without a curve in your back.
Step 2
Adjust the bike tension by turning the knob clockwise to increase resistance and counterclockwise to decrease resistance. Be sure to pedal the entire time while adjusting resistance.
Step 3
Pedal for the desired length of time on the bike. Adjust the resistance up to simulate a hill. Adjust the resistance down and pedal faster to simulate going downhill. Stand up and sit down while pedaling to make your cycle workout more challenging.
Step 4
When exiting the bike, remove all resistance and lower the seat to ensure ease of adjustment for the next user.
Tips and Warnings
- If you’re unsure how to adjust the bike, seek assistance from a gym staff member. Use different fitness programs on the bike to add variety to your fitness program. Take a group cycle class to get accustomed to creating your own indoor bike training program.
- Consult with a physician before beginning any fitness program. Read the instructions on equipment carefully before beginning. Keep clothes free of all moving parts to prevent injury.
References
- Fitness and Health, 6th edition; Brian Sharkey; Steven Gaskill; 2007
- Spine-Health: Stationary Bike
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