Exercising at even a moderate intensity for 30 minutes a day can significantly increase your life span and contribute to weight loss, lower blood pressure, improved cholesterol levels and stronger bones, according to the American College of Sports Medicine. Riding an exercise bike is a good way to engage in low-impact exercise. The American Pregnancy Association suggests riding a stationary bicycle as a good option to stay in shape if you’re pregnant since it is low impact and reduces your risk of falling. Positioning yourself on your exercise bike and using it properly is vital to obtaining the maximum benefits from your machine.
Step 1
Position the seat of your exercise bike so that it is level with the floor. Pointing the seat up puts too much pressure on your groin, while pointing it down will force you to put too much weight on your arms, explains the American College of Sports Medicine. Proper positioning requires you to distribute your weight between your arms and seat as evenly as possible.
Step 2
Raise or lower the seat so that your knee has a slight bend when the pedal is all the way down and parallel to the floor. Your hips should not rock back and forth as you pedal.
Step 3
Adjust the handlebars so that you are in a comfortable position leaning slightly forward. Hunching over too much can lead to back pain and does not allow you to get the full benefits of using your machine.
Step 4
Start with a warm-up period of three to five minutes of easy pedaling to get your heart rate up, warm your muscles and lubricate your joints.
Step 5
Increase your pedaling speed gradually as you come out of the warm-up period until you reach your target heart rate zone, which is 50 to 85 percent of your maximum heart rate.
You can figure your maximum heart rate by subtracting your age from 220, according to the American Heart Association. Your maximum heart rate gives your maximum number of beats per minute.
Step 6
Continue pedaling at a speed and intensity to maintain your target heart rate for 15 to 30 minutes depending on your fitness level and your doctor’s recommendations.
Step 7
Decrease your speed and intensity to enter a cool-down period for several minutes until your breathing and heart rate return to their normal, resting rates.
Tips and Warnings
- Spend some time trying out different types of exercise bikes before purchasing one and look for machines that offer guarantees or exchanges. It is important to select a bike that is comfortable and allows you to maintain the proper position. Many exercise bikes feature built-in heart rate monitors and electronic displays that will display your heart rate. If your bike does not have these features, hold your fingers against the side of your neck or on the underside of your wrist to find your pulse and count how many times it beats in a 15-second period. Multiply this number by four to calculate your beats per minute.
- Check with your doctor before beginning an exercise routine, particularly if you have pre-existing medical conditions or current or prior injuries.
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