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How to Use the Stationary Bike

A Revolutionary Approach to Fitness
  -- By Nicole Nichols, Fitness Instructor
If you’ve never tried a stationary bike, you’re missing out on a fantastic cardio exercise that strengthens your legs and lungs at the same time. A stationary bike is a low-impact option that's easy on your joints.

Types of Bikes
Not all stationary bikes are alike. There are two main types, an upright bike and a recumbent bike: The Set-Up
Proper bike set-up will give you an effective workout and reduce your risk of injury. Adjusting a bike to fit you usually involves three to four variables: The Workout
Once you're set-up, you can manually control your workout incline, resistance, and speed, or you can try one of several programs that bikes offer. Adding resistance simulates hills and inclines, and engages your hamstrings and glutes more than riding with light resistance. Pedal with very little ankle movement, and remember to both push and pull up on the pedals for a better ride. For more workout ideas, check out these SparkPeople workout programs:

Stationary Biking for Speed
Stationary Biking for Endurance
Stationary Biking Intervals