How to Ride a Stationary Bike for Exercise

A stationary bike is an excellent choice of fitness equipment for those who enjoy getting a good cardio workout while never leaving the comfort of their home. Stationary bikes have much less impact on hips, knees and other leg joints compared to walking or running. Many bikes also include a dashboard that provides control over speed and intensity of the workout--some even have workouts built right in. As with any exercise equipment, it is important to know the proper way to use a stationary bike to get the best results and reduce the chance of injury.

Things You'll Need

  • Stationary Bike
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Instructions

    • 1

      Adjust the height of the bike seat. While sitting on the seat, when the pedal is at its lowest point, your leg should be nearly straight. You shouldn't have to strain or lean off the bike seat to pedal properly. Also, when your leg reaches the highest point of the pedal rotation, your knee should not feel cramped.

    • 2

      Adjust the handlebars. Handlebars should be at a level where you can comfortably reach your arms out from the shoulder to grip them. You should not have to lean forward to hold the handlebars while riding the bike.

    • 3

      Familiarize yourself with the controls and the display. Many bikes have fancy computers that can do everything from monitor your heart rate to keep track of your speed and distance. Learn what all the numbers and buttons do before you ride so that you can have a more effective workout.

    • 4

      Choose your workout entertainment. Stationary bikes allow the luxury of letting your mind wander off on something else than just the exercise. Watching TV or listening to your favorite music can help speed the workout along.

    • 5

      Pace the cycling workout. Accelerate your speed slowly over the duration of the workout until you find a comfortable speed that you can sustain. Decelerate for a cool down at the end of your workout to allow your heart rate to lower gradually.

    • 6

      Build a routine. Create your own routine by cycling 10 or 15 minutes a day and adding five minutes to the workout as you build endurance. Be consistent and make your workout a part of your daily schedule.