Exercise bikes come in forms that include recumbent, group cycling and upright styles. Knowing how to adjust each of the bike's component parts can improve the quality of your workout. Take time to adjust the bike to your stature and comfort and to avoid back problems created by poor posture.
Seat or Saddle
Exercise bikes have a place for you to rest your rump. If you're using an upright or a group cycling bike, the triangle-shaped saddle rests between your legs, supporting your sit bones. Alternately, a recumbent bike has a padded chair-like seat with a backrest, fully supporting your buttocks and your back. Adjust the seat to account for your height and leg length. When you pedal, you want your legs to move through a full range of motion, your knees extending almost completely as they press away from your body. When using a group cycling bike, adjust the seat so it lies parallel to the floor, if it appears to tilt forward or backward, you may experience excessive pressure on your groin or sit bones.
Handlebars or Hand Grips
Upright and group cycling bikes employ handlebars that look similar to the handlebars on a traditional bicycle. Adjust the height of the handlebars so that you maintain an upright position while cycling. MSN Health and Fitness expert Martica Heaner notes that handlebars positioned too low causing you to bend forward may lead to back strain. Adjust the handlebars several times if need be to find a position that feels right. Recumbent bicycles include handgrips next to the seat as well as handgrips next to the bike's console. In most cases, you will want to grip the handlebars next to the seat. These provide you with a way to help brace your upper body against the backrest when you're working hard against the resistance. These grips do not adjust.
Pedals and Crank Arms
Pedals provide you with a place to rest your feet while cycling. The crank arms connect the pedals to the bicycle and allow for the rotational movement of the pedals. When you increase or decrease the resistance of the bicycle, the pedals and crank arms become more resistant to the movement of your legs, requiring you to work harder to rotate the pedals. Take time to adjust the bike to your stature and comfort and to avoid back problems created by poor posture.
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