You have no shortage of potential options for aerobic exercise, such as running, rowing, swimming and biking. Riding a stationary bike provides an effective cardio workout in a safe and secure environment. As Spine-health points out, a stationary bike does not impact your muscles and joints, which makes it a good choice for people with injury concerns. To maximize your stationary bike exercise, set up the bike properly and use it regularly.
Step 1
Adjust your seat height. Stationary bikes come with seats that adjust to different heights for a reason--proper seat height helps you pedal as efficiently as possible, and also helps keep you from developing an injury. The American College of Sports Medicine says your knee should still bend slightly at the bottom of the pedaling stroke.
Step 2
Check your seat angle. Make sure that you seat is set level to the floor. If it is tilted forward or backward, it will cause discomfort once you start riding.
Step 3
Set your handlebars. Before you start riding, adjust the handlebars so that they are in the most comfortable position for you. Distribute your weight evenly between the seat and the handlebars. Moving the bars up reduces your body weight on the bars, while lowering them increases it.
Step 4
Examine the stationary bike's monitor. Stationary bike monitors can be very simple or complex, depending on the model. Either way, you should take a minute to familiarize yourself with the display, and set it to show the information that you want to see while you are exercising.
Step 5
Begin your stationary bike workout. Warm up with a slow pace, and then increase your speed gradually. Pedaling becomes easier as your leg muscles become accustomed to the exercise over several days.
Tips and Warnings
- The American College of Sports Medicine recommends at least 30 minutes of moderate exercise--intense enough to break a sweat--five days a week, or 20 minutes of high intensity exercise three days a week. To keep your interest up and provide an extra fitness challenge try incorporating faster intervals into some of your rides.
- Exercise bikes only work your legs. To develop a well-rounded fitness routine, you need to also include upper body strength training a few days a week.
Member Comments