1. Ride in the Right Place
Positioning your stationary bike in the right place will help ensure an effective and uninterrupted workout. Keep your stationary bike in a room large enough that you can ride unhindered. When you're using a stationary bike, your legs and arms should be able to move freely without hitting furniture or being in someone's way. Make sure the bike is on a level floor so it doesn't wobble when you ride; if your home has hardwood floors, put a rug under the bike to keep it from shifting when it's in use. If watching television or listening to music will distract you, find a quiet place to ride your stationary bike.
2. Stretch It Out
As with any exercise regimen, it's important to stretch and warm up properly before riding your stationary bike. To avoid leg injuries or muscle strain, stretch leg and ankle muscles well. If your stationary bike features moving handles to give you an upper body workout, make sure you thoroughly stretch your arms and shoulders.
3. Resistance Is a Good Thing
Resistance levels are a key part of a good stationary bike workout. The resistance level is the amount of tension placed in the pedal; the higher the resistance level, the harder you have to push and the more you have to exert yourself to pedal the bike. Resistance levels mimic the feeling of pedaling the bike up a steep hill. If you're new to the stationary bike, begin with a low resistance level that you can pedal easily. Gradually increase your resistance levels to give yourself a more challenging workout.
4. Get With the Program
A consistent exercise program can make the stationary bike an effective exercise tool for anyone. Set goals for yourself to ride the bike for a certain amount of time daily or for a specific distance. Increase the amount of time you ride and the resistance level you're using periodically to keep your workouts challenging. Ride at the same time every day so your body becomes accustomed to the workout. Make time to ride the stationary bike and be disciplined in your routine.
5. Keep It Working Properly
Keep your stationary bike in good working condition so you never have to worry about it malfunctioning in the middle of a workout. Check handlebars, grips and pedals periodically to make sure they are tight and secure. Keep gears and moving parts oiled and lubricated. If your bike has a digital display screen, dust it often and keep it away from extreme temperature or moisture. If your display screen is not displaying information accurately, contact the bike's manufacturer for help troubleshooting the problem.
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