Stationary Bike (Endurance)

Stationary Bike: Impact-Free Endurance Cardio

The stationary bike is one of the most accessible and effective cardio exercises. It allows prolonged endurance work with zero joint impact, making it ideal for active recovery, beginners and people with joint issues.

Muscles Targeted

Pedaling primarily targets the quadriceps, glutes, hamstrings and calves. The core works for pelvic stabilization on the saddle.

Step-by-Step Execution

1. Bike setup: saddle at standing hip height, knee slightly bent at bottom of pedal stroke. Handlebars at comfortable height.
2. Moderate resistance: choose a resistance where you can maintain 80 to 100 RPM without excessive strain.
3. Posture: back straight, no collapsing onto the handlebars. Shoulders relaxed, elbows slightly bent.
4. Complete pedaling: pedal with the whole foot, not just the toes. Push and pull in a circular motion.

Duration and Heart Rate

Duration: 30 to 60 minutes. Target HR: 60-75% of HRmax for fundamental endurance zone work.

Safety Tips

• Set the saddle height correctly to avoid knee pain.
• Hydrate regularly during the session.
• Do not lock your knees at the bottom of the pedal stroke.
• Vary hand positions to avoid tension.

Variations

• Progressive endurance: increase resistance every 10 minutes.
• Standing pedaling: alternate seated and standing position.
• Single-leg pedaling: one leg at a time to correct imbalances.

Target Audience

Suitable for all levels, particularly recommended for beginners and people in rehabilitation or with joint problems.