Stationary bike

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Cardio

Key metric: Duration

Average duration per set*: 0:15:02 (h:mm:ss)

Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.

Exercise ID: 00157

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.

Exercise overview

Exercise tips and tricks

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