Riding a stationary bike is a convenient and fun way to exercise. You avoid adverse weather conditions associated with outdoor cycling, are able to read or watch television while riding and can practice riding hills if you live in a flat area. Upright and recumbent stationary bikes are common fixtures in gyms or you can purchase one to use at home. Riding a bike for 30 minutes burns about 250 calories. Get the best results from your workout by riding at least three days a week.
Instructions
Step 1
Decide whether to ride an upright or recumbent stationary bike. You ride an upright bike in the same position as a traditional outdoor bike, by sitting on the bicycle seat and extending your legs down to turn the pedals. Ride a recumbent bike by sitting in the bucket-type seat and extending your legs forward to the pedals. Both give you a good workout, but the recumbent bicycle may be better if you suffer from back problems.
Step 2
Adjust the seat of the bicycle to prevent back, leg or neck strain. On an upright stationary bike, move the seat up or down until your leg is extended and your knee is not locked. Check that the seat is parallel to the ground. Adjust the seat on your recumbent bike by sliding the seat forward or backward along the metal adjustment track.
Step 3
Put your feet on the pedals and begin riding. You should feel the push and pull as you ride and keep your ankle movement to a minimum. Start slowly on the lightest resistance setting the bike offers. Increase your speed and raise the resistance level until you feel your heart rate increase. At first, ride with moderate intensity for 15 to 20 minutes. Gradually increase your riding time, speed and distance to burn calories and build strength in your legs.
Step 4
Set goals for yourself and vary the type of workout you perform. Choose from one of the several programmed workouts on the console area. If you are competitive, use the racing feature available on some bikes that allows you to race against an imaginary competitor. If you are working on building your endurance, choose a cardio workout and if increasing your speed is your goal, choose a speed workout. Interval workouts combine periods of riding at regular speeds with short bursts of intense effort. Interval workouts burn calories at a faster rate.
Step 5
Join an indoor cycling class to get a total body workout on an upright stationary bike. This is best begun after you have developed your endurance and strength. Participating in a group class increases your enjoyment and gives you incentive to stay committed to your workout routine.
Tips and Warnings
- When you ride an upright bike, make sure your back, shoulders and neck are in alignment to prevent back strain. When riding a recumbent bicycle, lift hand weights to get an upper-body workout. Always wipe down your bike when you are done riding.
- Consult your doctor before beginning any biking program. Perform regular maintenance on your in-home exercise bike.
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