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Stationary Bike
- 1 - Adjust the seat height so that your knee has a slight bend at the bottom of the pedal stroke, with your foot flat on the pedal.
- 2 - Adjust the handlebar height to a comfortable position that allows a slight bend in your elbows without hunching your shoulders.
- 3 - Clip your feet into the pedals or secure them with the straps if available.
- 4 - Begin pedaling at a slow, steady pace to warm up, keeping your back straight and core lightly engaged.
- 5 - Gradually increase your resistance and cadence to your target intensity level.
- 6 - Maintain a smooth, circular pedaling motion, pushing down and pulling up through the full pedal stroke.
- 7 - Cool down by gradually reducing resistance and pedaling speed for the last few minutes of your session.
