Stationary Bike Cycling

How to do it

1. Set the seat height level with your hip bone so your knee holds a slight bend at the bottom of the pedal stroke.
2. Sit with a flat back and open chest, reaching the handlebars with only a slight bend in the elbows.
3. Begin pedaling in smooth, full circles rather than stomping down on each stroke.
4. Build to a cadence of about 80 to 100 revolutions per minute at your target resistance.
5. Keep your hips still on the saddle; stop and lower the resistance if you start rocking or bouncing.
6. Cool down by reducing resistance and cadence gradually before dismounting.