Exercising on a stationary bike is a good way to burn fat and develop lower-body muscle tone without braving the outdoor elements. Simply saddling up and riding for a half hour each day will go a long way in accomplishing both goals. However, specific workouts can help you target specific muscle groups and make the most of your time on the stationary bike. Consult a doctor before starting this or any exercise regimen.
Preliminaries
To maximize your workout potential on the stationary bike, spend a little time adjusting the bike to your preferences. This includes moving the saddle and handlebars so that you can pedal comfortably for a long period. It is also helpful to spend time stretching before you begin your workout. Stretching your legs, back, arms, and doing a short session of jumping jacks, for instance, loosens your muscles and gets the blood flowing.
Tempo
Once you've warmed up, a good initial stationary bike routine is the tempo workout. This consists of cycling at a comfortable pace for at least 15 minutes, expending just enough effort to begin to expire yet still be able to carry on a conversation. If you track your heart rate, try to aim for 65 to 85 percent of your maximum rate. A tempo workout can help set the tone for more specialized routines.
Intervals
Stationary bike interval training requires more intense pedaling over short periods. The goal is to increase intensity and heart rate, then recover, followed by another session of intense cycling. A standard interval routine might consist of riding hard for 10 seconds, recovering for a minute, riding hard for 15 seconds, recovering for a minute, and so on. Adding time to each hard segment helps improve stamina while burning calories and fat.
Cool-Down
Up to an hour on a stationary bike can make for rigorous exercise. It is important to cool down from your workout before getting off the bike. Pedal at a comfortably slow pace for five to 10 minutes to allow your heart rate to return to a normal resting pace.
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