Stationary bicycles can figuratively take you places. Depending on how you use them, indoor bikes can help improve your cardiovascular fitness, strengthen your lower body and core and help you lose weight. They could even help expand your social life if you join a cycling class. If you're new to stationary cycling, take care of a few fundamentals to ensure that your biking experience is positive and effective.
Prepare the Bike
Make any necessary adjustments before you start riding. The bike's seat should be about hip high and should slant forward slightly. Make sure the handlebars are higher than the seat. To check the seat's elevation, sit in the seat and place your feet on the pedals. Your knee should be flexed slightly when the pedal is in its lowest position. To determine if the seat is too far forward or back, move the pedals so your feet are on the same level and look at your front knee. Adjust the seat's position, if necessary, so your front knee is above the center of the pedal.
Use the Correct Form
When you grasp the handles hold them lightly to avoid placing tension on your hands and arms. Flex your elbows a bit and avoid raising your shoulders. Keep your arms and shoulders loose and relaxed as you pedal the bike. Slightly move each hip forward and back -- not just your legs -- to avoid putting excessive strain on your thighs.
Pedaling a stationary bike is a two-step process. Press down with your front foot to begin the stroke and then lift your foot when the opposite leg presses down. Your quadriceps do most of the work on the downstroke while your hamstrings engage as your foot rises. Avoid swaying from side to side as you pedal. Don't try to strengthen one leg by taking the opposite leg off the pedal.
Join a Group
If you're bored pedaling by yourself, joining a group can be a fun experience. Make sure that the group is either geared toward beginners or that it's flexible enough to accommodate a new rider. Arrive early for your first class to receive any necessary help from the instructor to adjust the stationary bike. Don't be afraid to go at your own pace when the class is in session. For example, use your own discretion when it comes to raising the resistance; don't push yourself beyond what you can handle. Keep your speed at 120 rpm, or below, for safety. Bring a bottle full of water or a sports drink that contains sodium. A room full of cyclists pedaling away can quickly become very hot, causing you to sweat more than you normally would.
Check with your doctor before you begin a stationary cycling program. Warm up before you work out by pedaling for at least five minutes at a moderate pace. Start your program slowly, particularly if you're older or you have any health concerns. If you're in doubt about how hard or long to work out, begin with five-minute sessions at low intensity and work your way up to longer, more intense rides.
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