Exercise Bike

How to Perform the Exercise Bike

Adjust the seat height so that your leg has a slight bend at the knee when the pedal is at its lowest point.
Sit on the saddle and place the balls of your feet on the pedals, securing them with the straps if available.
Grip the handlebars lightly and maintain an upright posture with your core engaged.
Begin pedaling with a smooth, circular motion, gradually increasing your speed.
Adjust the resistance to your desired intensity using the machine's controls.
Maintain a consistent cadence, breathing rhythmically throughout the session.
To finish, gradually reduce the resistance and speed, then carefully dismount the bike.

Setting the seat too low, causing excessive knee bend

Adjust the seat so your knee has only a slight 10-15 degree bend at the bottom of the pedal stroke.

Pedaling with the toes instead of the balls of the feet

Position the ball of your foot over the center of the pedal for optimal power transfer and comfort.

Gripping the handlebars too tightly

Hold the handlebars with a relaxed grip. Tight gripping causes unnecessary tension in your shoulders and arms.

✓Provides effective cardiovascular training with extremely low joint impact.
✓Easy to adjust intensity, making it suitable for beginners through advanced athletes.
✓Excellent for active recovery on rest days without adding stress to muscles and joints.

●Alternate between steady-state cardio and interval training to maximise both fat loss and cardiovascular improvements.
●Keep your cadence (RPM) between 60-100 depending on resistance level and training goal.
●Use the bike for 5-10 minutes as a low-impact warm-up before strength training to increase blood flow.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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