Stationary exercise bikes are a popular machine for burning calories and strengthening the muscles of the legs. They can, however, be quite expensive and cannot be folded up like some treadmills or put away in the closet like a minitrampoline. A miniexercise bike is portable, cheap and can turn any chair or couch into an exercise bike.
Step 1
Buy a miniexercise bike. See the "Mini Exercise Bike Reviews" link in Resources for reviews of several brands. Magnetic resistance bikes are smoother and offer more resistance, so buy one if you can afford it. Skip the cheap tubing bikes as they won't give you much to pedal against and aren't very sturdy. A friction bike such as the Sunny Mini Cycle is a good compromise for the price.
Step 2
Test any bike you get with the resistance turned up to see if there is a smooth ride. Eventually, you will get stronger and want more resistance.
Step 3
Put the exercise bike on the floor in front of your chair on a flat surface. Wood flooring is best. You can put an exercise or yoga mat under the bike if you are concerned about your floor. Tile or carpet may work okay if the flooring doesn't make the minibike unstable.
Step 4
Choose a chair with a flat, noncushioned seat. A chair with arm rests is okay, but without them is better so that you do not slouch.
Step 5
Scoot to the edge of the chair. Sit up straight to strengthen your core muscles and improve your posture. Hold the bottom of the seat to your sides or place your hands in your lap.
Step 6
Place your feet in the straps on the bike pedals. Wear athletic shoes.
Step 7
Adjust the distance between you and the bike so that you can fully extend your legs when you pedal without hyperextending your knee joint. Sit on a pillow or move the minibike further away or closer to your chair.
Step 8
Do at least 30 minutes of cycling 5 days a week, or include your cycling as part of a cross-training program with other activities such as jogging or swimming.
Tips and Warnings
- Pedaling at a constant speed for 30 minutes will eventually become less effective as your body adapts to the exercise. Cross-training is one way to stave off plateaus, but you will still need to pedal faster and faster over time, or use your bike for a longer duration, to get the same cardiovascular challenge and number of calories burned per workout. Counteract this adaptation by doing interval training. Pedal at a fast pace for 2 to 3 minutes, and then pedal slowly for 3 minutes. Repeat for 20 to 30 minutes. This strategy of interval training can also work with other activities. You can run for 2 to 3 minutes and then jog or walk for 3 minutes, for example. Cross-training with multiple activities provides a more well-rounded exercise program because different muscles will be worked in different ways, so muscle imbalances will be less likely. Another benefit to working different muscles is that other muscles will get rest. Pedaling on an exercise bike targets your quad muscles the most. Bouncing on a minitrampoline or jumping rope will target your calf muscles. You can also use the miniexercise bike on a table to pedal with your arms and allow your legs a rest.
Things You'll Need
- Miniexercise bike
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