| Stationary bikes are one of the most popular cardio | | | | pedalling and your knees don't feel crunched at the top |
| machines and you'll find one in just about every gym. | | | | of the pedal stroke. |
| This article provides information about the different | | | | - Set the handlebars correctly. You should be able to |
| types of bike, their advantages and disadvantages and | | | | hold the handlebars with your arms extebded at |
| some tips on how to use them effectively. | | | | shoulder height. You shouldn't have to wiggle to get |
| There are two types of bike; upright and recumbent. | | | | comfortable. |
| Upright bikes are like a regular bike except that you | | | | - Understand the display panel. Different bikes have a |
| don't get to go anywhere! Recumbent bikes have | | | | different levels so don'y assume that the effort |
| bucket seats with the pedals out in front of you. | | | | required at say level 5 is the same on all bikes. Check |
| They're both equally effective and it's up to you to find | | | | the range and select the appropriate level for you. |
| which one you prefer. The recumbent provides more | | | | Also, check the revolutions per minute (rpm) you are |
| back support and will be more comfortable if you | | | | doing and vary it over time. For example, try 70 rpm |
| suffer from lower-back pain. The recumbent is also | | | | for 5 minutes and then 100 rpm for 1 minute at the |
| more comfortable for newbies and people with a | | | | same tension level. |
| heavy build. | | | | - Adjust the pedal straps. It's always more comfortable |
| Bikes are easy on your knees, are great for toning | | | | rdiding a bike with pedal straps but adjust them so that |
| your thighs and provide a fantastic aerobic workout. | | | | they are not too tight or too loose and your feet feel |
| They're also better than other cardio machines if you | | | | comfortable. |
| want to read while working out. | | | | - Pedal correctly. Press from the ball of your foot and |
| If you're a keen cyclist you'll soon notice that stationary | | | | through your heel as you push down on the pedal and |
| bikes don't feel the same as an outdoor bike because | | | | pull up with the top of your foot on the upstroke. |
| the pedal positions are different and the seats are | | | | - Don't crouch forward. This will cause back and neck |
| usually wider. Stationary bikes don't allow you to lean | | | | pain. Keep your chest up, shoulders back and down |
| forward as you do on an outdoor bike. | | | | and your ears in line with your shoulders. And |
| Here are some tips to help you get the most from | | | | remember, you're not trying to work your whole body |
| using a stationary bike and to avoid injury and | | | | with a stationary bike workout. |
| discomfort: | | | | Stationary bikes are solid, proven cardio machines and |
| - Set the seat correctly. The best position is where; | | | | by following the tips in this article you should be able to |
| your leg is almost straight when the pedal is at its | | | | ride them effectively so that you burn the most |
| lowest point, you're not straining your hips when | | | | calories and avoid injury. |