Stationary Bike Workout for Beginners

The stationary bike is a good choice for a cardio workout if you're just getting started with exercise and is a great way to ease into cardio. You get the same cardio benefits as when using the treadmill, elliptical trainer, or walking or running outside.

One thing to remember is that doing any new activity will feel challenging, so you may need to start with just a few minutes at a time and slowly work your way up to longer workouts.

Benefits of the Stationary Bike Workout

Cycling can help you build fitness while protecting your joints. Here are some of the benefits of a stationary bike workout:

• Convenience and safety: You can work out on an inside no matter the traffic or weather.
• Cross-training: Cycling works the opposite lower body muscles from running or walking. While those exercises work the hamstrings at the back of the leg, cycling works the quadriceps in the front of the thigh.
• Low-impact: You won't impact the joints, which is important if you have knee or hip problems. You do it seated, which may be good for people with chronic back pain.
• Knee support: Cycling helps the knee joint stay naturally lubricated and emphasizes building strength in the quads, which may help with knee pain. Sometimes strengthening the muscles surrounding the knee and giving it more support can help reduce pain.
• Multiple options: If you're at a gym, you'll likely have access to both upright bikes and recumbent bikes. The recumbent bike has you sitting back so your back has more support, which is ideal for anyone with back problems. Space-saving folding bikes of both varieties are great for home workouts.
• Variety: Most stationary bikes and some of the best bike trainers have programs to follow and you can also create your workout by adjusting the resistance up or down.

See your doctor before trying a stationary bike workout if you have any illnesses or injuries or are on medication that may affect your heart rate or workouts.

Stationary Bike Setup

If you're using a bike you've never been on before, take a few minutes to familiarize yourself with how it works. If you're at a gym, check with the floor manager to see if you can get an orientation for how to use the different bikes and which one might be right for you.

• If you stand next to an upright or indoor cycling bike, the seat should be level with the top of your hips.
• You should have a slight bend in the knees at the bottom of the pedal stroke.
• Adjust the seat, handles, and pedals to match your height and reach.
• Learn how to adjust the resistance during the stationary bike workout as you will be changing it during different intervals.

How to Do a Stationary Bike Workout

After adjusting your bike, start with the warm-up, then follow each segment of the workout.

• Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you've chosen. If it feels too hard, back off on the resistance and speed. If it's too easy, increase the resistance.
• Your legs may tire quickly if you're not used to the bike. It takes time to build endurance, so go as long as you can and stop when you are ready. Add a little time to each workout to slowly build strength and endurance. You can even stop and stretch your legs if needed.
• Perform this workout about three times a week with a day of rest in between. 
• Progress by adding a few minutes each time you work out until you're up to 30 minutes.
• Stretch your lower body after your workout.

Stationary Bike Workout for Beginners

In this workout you will do the following:

1. Start with a warm-up for 5 minutes
2. Increase resistance/pace for 3 minutes
3. Increase resistance/pace again for 2 minutes
4. Decrease resistance to baseline for 3 minutes
5. Increase resistance/pace to just above baseline for 2 minutes
6. Decrease resistance/pace to cool down for 6 minutes