How to Use a Stationary Bike For Your Daily Exercise

People who have decided at home for the first time should get an exercise bike. It’s an equipment that is easy on the knees, and you can do low-impact exercises on it. It also brings convenience as you can have varieties of work out to meet your goals.

It’s great at eliminating body fats and calories. It can strengthen a person’s muscles, lungs, and heart. Using it will get your body parts moving like abs, calves, glutes, hamstrings, tibialis anterior muscles, and quads.

A stationary bike only takes a little space in your house. You can use it whenever you want, without worrying about traffic and weather.

Different Types of Stationary Bikes

Each type of stationary bike has a purpose that would depend on joint health, fitness level, and workout goals. It’s up to you if you focus on just a certain bike or try another kind.

1. Upright Bike

It is a popular type. It has a structure similar to the usual bike with pedals placed under your body. It’s great for a cardio workout while it tones up your core muscles and legs. 

You can either sit or stand while using this bike. However, the seat of this bike can be uncomfortable, especially when you workout for a long time. It can also put pressure on wrists and hands.

2. Recumbent Bike

This bike has a large seat with a recline position, which is located at the back of the pedals. You can expect that it won’t put stress on your joints, upper body, and lower back. It provides adequate support to your body.

Its parts would allow you to work out with less intensity. So you won’t experience too much muscle soreness and fatigue.

It can be your pick if you have limited mobility, back pain, injuries, or joint issues. Beginners or older adults would have this as a safer choice.

3. Dual Action

It’s not your regular bike as it has handlebars that you can prompt to move back and forth. This capability focuses on your upper body so you won’t only work on your legs. While you pedal, you can also move your upper body.

4. Other Types

An indoor cycle bike is like an upright bike, but the difference is the elevated seat. It has a weighted flywheel that is placed in the front. It weighs about 40 pounds. It has a resistance that is adjustable when you’re riding the hill and going along with the wind.

Another type is called a fan or air bike. It doesn’t have pre-programmed selections. You need to pedal to create resistance. 

When you pedal fast, the wheel blades also rotate at the same speed. It is less expensive than the other types.

Workout Plans With Your Stationary Bike 

For Beginners

If you’re only beginning with your fitness plan with a stationary bike, you have to start slowly, and you can gradually upgrade time and intensity. You can start with 25 or 35 minutes of workout, and you can make progress from there. 

A single minute of time increment can be added as you move forward. Just like the following sample:

1. Pedal at a low intensity first for 5 to 10 minutes.

2. Then you can shift to medium intensity for about 5 minutes, and things will follow as:

  •   High intensity – 1 to 2 minutes
  •   Medium intensity – 5 minutes
  •   High intensity – 1 to 2 minutes
  •   Medium intensity – 5 minutes

3. You can stop pedaling by applying low intensity for 5 minutes.

Losing Weight

Since using a stationary bike can help you with eliminating fats and calories, you can use it for your weight loss plan. It is a good choice for an intention to suddenly switch your resistance level. 

1. Begin with pedaling in low intensity for 5 to 10 minutes.

2. Spend 3 to 5 minutes when you turn into medium intensity.

3. You have to alternate high intensity for 1 to 3 minutes and medium intensity for 3 to 5 minutes. It should be done for 20 or 30 minutes.

4. It’s time to cool down, and you can do it by spending 5 to 10 minutes of pedaling.

Interval training

You should enhance your stamina and strength with interval training as you construct your fitness. 

1. You can start pedaling in low intensity for around 10 minutes.

2. Then, apply medium intensity for another 10 minutes and execute the following for 2 minutes each in an alternate pattern:

High intensity, low intensity, high intensity, low intensity, high intensity

3. Lastly, cool down for 5 to 10 minutes by pedaling in low intensity. You can increase the intervals by a minute.


You can cycle indoors at any time you want. You won’t be hesitant to do it as you want to consider the weather. It’s not different when giving health benefits such as improving muscle strength, burning body fat, and losing weight. 

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