Equipment
A stationary bike is one of the most accessible forms of cardio: seated, low-impact and easy to control, so it suits almost anyone, including beginners.
Written by the GymStreak coaching teamUpdated
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Upright stationary bikes feel like a normal bike; recumbent versions have a backrest and a reclined position that some people find more comfortable. Both use adjustable resistance, usually shown as levels, and most display time, distance and estimated calories.
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Set the saddle so your knee stays slightly bent at the bottom of each pedal stroke. For steady sessions, choose a resistance where you can talk but not sing. For intervals, alternate short hard efforts with easy recovery pedalling. Calorie readouts on machines are estimates and can be quite inaccurate.
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Start with 10 to 20 minutes at a comfortable effort and build up. Health guidelines recommend at least 150 minutes of moderate-intensity activity per week for adults.
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