Beginner Guide – How To Properly Use An Stationary Bikes?

Beginner Guide – How To Properly Use An Stationary Bikes?

When it comes to fitness, Exercise Bike is a very popular fitness tool. This equipment is effective as it is easy on the joints and can work on various muscles of the body.

Getting to know all the particularities is necessary if you are going to use it shortly. At the end of this article, you will know the proper method of using a fitness bike and its effectiveness in burning calories and building muscle. Here you go-

1. Proper Stretching At The Beginning

Stretching is very important, especially for the person who has not properly worked out in the recent past. Lack of proper stretching will cause a quick build-up of lactic acid in muscles.

If someday enough stretching is not done and you fear muscle soreness shortly, drinking a cup of water with lemon juice right after finishing exercise will be a savior.

2. Prioritize Comfort

Bike seats are adjustable as per the height of the cyclist, and to adjust is very important as the right positioning of the cyclist affects the workout output.

You can easily understand your correct positioning by pushing one pedal furthest possible with your slightly bent foot keeping the back straight and making sure not to lean forward to get better results.

But if you are using a spin bike, you may need to lean forward to get comfortable with your positioning.

3. Workout Duration

Fitness bikes come with a screen that allows you to set the desired duration of your workout, pressure on the pedal, and approximated calorie count.

First, you need to get your body accustomed to the exercise, and then you should gradually increase the level to reach the desired goal; otherwise, it can result in muscle soreness. You can start with a ride of 30 minutes at first and then gradually push yourself to a comfortable but challenging level.

4. Optimum Pace

There is nothing like a hard and fast rule for the pace of cycling. It would help if you never pushed yourself so hard at the beginning.

After stretching, slowly warm-up yourself, and then you can pedal faster. Do some trial and error method to find out the best-suited pace for your body.

5. Hydration is key

The importance of hydration is at the peak in a workout, but sometimes people tend to overlook this fact. As per statistics, people should drink below the mentioned amount of water-

  • 3 hours before a workout: 17-20 ounces
  • During warm-up: 8 ounces
  • During workout: 7-10 ounces every 10-20 minutes
  • Within 30 minutes after a workout: 8 ounces

6. Wandering Mind Is Good To Go

Doing exercise becomes monotonous sometimes, and people start to feel tired and demotivated even after a couple of minutes. To overcome this monotony, people should let their minds roam around while doing exercise.

Some ways are a savior in this case, like listening to music, watching TV, motivational videos, etc. Even you can use the screen on your fitness bike, if available, for getting distracted from the boredom.

7. Heart Rate check

For ensuring the right pace, you should keep an eye on your heart rate. You can use a smartwatch or any tool on your wrist or chest to check the heart rate.

The optimum range of heart rate for more weight loss is 70% to 80% of your maximum heart rate. If the price crosses this range, then you are building more muscle than usual, believed by experts.
Maximum heart rate normally = 220 – your current age

This equation means, if you are 25 years old, your maximum heart rate will be 195, and you will lose weight faster if your heart rate varies between 136.5 (70% of 195) and 156 (80% of 195).

8. Cool Down Period

The ending of a fitness session should be smooth to decrease the heart rate gradually, which makes the session less tiring.

For this reason, you can do slower pedaling for the last 5 minutes while taking a deep breath. You can also stretch over the previous 5 minutes by toe touch, trunk rotation, and leg swinging.


The exercise bike is ma new gear for getting in shape. The machines are efficient and convenient for both the gym and home. So follow the tips mentioned above and design your workout plan accordingly.