Exercise bike
Also called stationary bike, spin bike, recumbent bike
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Needs
- Exercise bike
Setup
Set the seat so your leg is almost straight at the bottom of each turn of the pedal. Set the handlebars so your back is comfortable.
Steps
- Start with low resistance for five minutes.
- Raise the resistance until the effort feels steady.
- Keep the pedals turning smoothly.
- Put down the distance and time from the screen.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
In the front of your thighs and in your breathing.
Common mistakes
- A seat so low the knees bend a lot.
- Rocking the hips from side to side.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.