Bicycling, Stationary

Also called stationary bike, spin bike and bike.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, seat yourself on the bike and adjust the seat to your height.

1. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Cues

• Seat at hip height standing.
• Slight bend at the bottom of the stroke.
• Cadence 80-90.

Common mistakes

• Seat too low.
• Mashing a huge gear.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.