Stationary Bike
A lower-body cardio exercise performed on a stationary bike, allowing adjustable resistance and intensity for customizable cardiovascular training.
Instructions
- Adjust the bike seat so that your knee has a slight bend when your leg is fully extended at the bottom of the pedal stroke.
- Position the handlebars at a comfortable height, maintaining an upright or slightly forward lean.
- Begin pedaling at a comfortable pace, gradually increasing intensity by adjusting resistance as desired.
- Maintain a steady cadence (revolutions per minute) throughout your workout.
- Continue for the desired duration or distance, varying resistance and intensity as part of your training program.
Tips
- Warm up with light resistance for 3-5 minutes before increasing intensity.
- Adjust the seat forward or backward to find your most comfortable pedaling position.
- Vary your resistance and intensity to keep workouts challenging and prevent adaptation.
- Focus on smooth, controlled pedal strokes rather than high speed.
- Monitor your heart rate or perceived exertion to stay in your target training zone.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Distance |
|---|---|---|
| Gain strength | 3 | 300 m |
| Build muscle | 3 | 700 m |
| Build endurance | 3 | 1.3 km |