Bicycling, Stationary

A low-impact cardiovascular exercise using a stationary bike to build leg endurance and improve heart health with adjustable resistance levels.

Instructions

1. Adjust the seat height so your knee has a slight bend when the pedal is at the bottom of the stroke.
2. Position the seat forward or backward so your knee is directly over the pedal axis at the 3 o’clock position.
3. Sit on the seat with your core engaged and posture upright or slightly forward.
4. Start pedaling at a comfortable cadence, typically 80-100 rpm.
5. Select your desired resistance level or follow a programmed workout if available.
6. Many stationary bikes allow you to input age and weight to estimate calorie burn.
7. Monitor your heart rate using the built-in handles if available, aiming for your target intensity.
8. Adjust resistance throughout your workout as desired to vary intensity.

Tips

• Proper bike fit reduces injury risk—take time to adjust seat height and position before starting
• Most stationary bikes require you to start pedaling to activate the machine
• Use programs and varied resistance to prevent monotony and build different fitness capacities
• Heart rate monitors on the machine provide a general estimate but may not be highly accurate
• Gradually increase duration and intensity as your fitness improves
• This is an excellent low-impact cardiovascular option suitable for all fitness levels