“F” is for Frequency. If you are new to cardiovascular exercise, you should start out by exercising three to five days a week. If you are experienced, you can exercise anywhere from five to seven days a week. “I” is for Intensity. This is measured in BPM (beats per minute), so you can measure this best if your bike comes with a heart monitor. Figure out your target heart rate so you know what range is safe for you. “T” is for Time. Beginners should try for 20 – 30 minutes a day, while experienced cyclists should aim for 30 – 60 minutes a day. If you have to start with a shorter regimen, that’s fine! If you haven’t exercised in a long time, 10 minutes might be sufficient to start with. Just keep increasing your time — try staying on the bike five minutes longer each week.
Bike speed is usually measured in RPM, revolutions per minute. If you’re a beginner, try setting your bike at an average of 60 RPM. With more experience, your average should be more like 80 or 100 RPM. When interval training, try switching between about 50 RPM and 100 RPM. (You should not go above 110 RPM — increase resistance instead if you need more of a challenge). If you find yourself bouncing in the saddle of your bike, this means you are not in control of your pedal stroke and you are going too fast. If you are at a high RPM with too little resistance, your pedals are turning because of the momentum of the weighted flywheel. This means you are not doing the work of pedaling, and you are going at an unsafe, uncontrolled cadence. [2] X Research source Your bike likely has low, medium, and high resistance settings. Resistance mimics the effect of incline, so it feels like you are riding uphill. Start with a low resistance, and move into using the medium and high settings as your muscles develop. When you are comfortable using all settings, do interval trainings where you switch between medium and low, with short bursts of high resistance.
If you are reading or watching a screen, make sure it’s exactly at eye level so you don’t hunch. If you are exercising with a friend, try interval training at the same intervals so you can chat during recovery time.
For a 1:4 system, you will exercise at a high speed for three minutes, then a moderate “recovery” speed for 12 minutes. Fit individuals may start with a 1:2 speed-recovery ratio. For example, if your interval time is three minutes, then bike at a leisurely pace for six minutes. When you’re comfortable with this, you might switch to a 1:1 ratio, going fast for three minutes, then slowing down for three minutes.
An example routine: warm up for 15 seconds at moderate effort, then pedal hard for 10 seconds, then pedal slowly for one minute. Follow this by pedaling hard for 20 seconds, then pedal slowly for one minute. Next, pedal hard for 30 seconds, then pedal slowly for two minutes. Pedal hard for 10 seconds, standing up on your upright bike if you can. Sit and pedal slowly for two minutes. Pedal hard for 15 seconds, standing up if you can, then sit and pedal slowly for one minute. Pedal hard for 20 seconds, standing, then sit and pedal slowly for two minutes. Ride for another five minutes at the moderate pace you began, then recover at a leisurely pace for a final five minutes. [4] X Research source
Bring earplugs if you’re sensitive to noise, as such classes tend to include loud music; however, be sure you let your spin instructor know that you’ll be wearing them for safety’s sake. Spin classes tend to be about 45 minutes long, and beginners are encouraged to stay on the bike for the full class, but work at their own pace.
Start out with interval training at least once a week, then increase the frequency. Over a period of weeks and months you should also increase the intensity of your intervals. Try other forms of exercise, such as brisk walking, dancing, and swimming.
Your knee should still be slightly bent, at approximately a 20 – 30 degree angle. [6] X Research source If your knee is bent more than 30 degrees, raise the seat slightly. If your leg is fully extended, lower the seat. Pedal a little. If your pelvis rocks on the seat, lower the seat slightly. [7] X Research source Some upright bikes let you move your seat or handlebars forward and backward. Adjust the seat so that the distance between the end of the seat and the middle of the handlebars is that from your elbow to your knuckles. [8] X Research source [9] X Research source If your knees are not aligned with your ankles when you pedal, or if your arms are not relaxed as you pedal, adjust either the seat or the handlebars. To adjust a recumbent bike, sit in the seat and adjust forwards and backwards until you have one leg extended at a 20 – 30 degree angle. The way you adjust your seat will depend on the model of your bike. Consult your user’s manual if you are unsure.
Limit ankle movement while you pedal. If you feel that you are pushing or straining your ankles, relax them. Wear your exercise shoes when you make these adjustments.
Most recumbent bikes offer workout programs. Most bikes will have a “Settings” menu that can be accessed from the console. There may be a button that says “Settings,” “Calories,” and/or “Menu. "
