Cycle Ergometer

The cycle ergometer, also known as the stationary bike, is an effective cardio exercise that helps improve your endurance and burn calories. It is a low-impact exercise, which means it is gentle on your joints and ideal for rehabilitation or if you are new to fitness.

Execution:

Adjust the seat height so that your knee is slightly bent when the pedal is in its lowest position.

Sit on the bike and place your feet on the pedals. Make sure your feet are firmly secured with the straps.

Grip the handlebars for stability or rest your hands lightly on the sensors to measure your heart rate.

Begin pedaling and set the resistance to a challenging level at which you can still talk.

Keep your back straight and look forward. Make sure you do not lean forward on the handlebars.

Pedal consistently and at an even pace for the duration of your workout.

Benefits:

Improves cardiovascular fitness

Burns calories, which may help with weight loss

Strengthens the leg muscles

Low-impact and therefore less stressful on the joints

Common Mistakes:

! Using too much resistance, causing you to fatigue quickly

! Setting the seat too low, causing your knees to bend too much

! Leaning forward, which places additional pressure on your hands and shoulders

! Pedaling too quickly without resistance, making it less effective

Possible Alternatives:

Increase the resistance for a more strength-focused workout
Add interval training by alternating between high-intensity periods and rest periods
Use a recumbent bike for a different seating position and less strain on the back
Try a spinning class for a group experience and extra motivation

At a glance

Muscle group

Quads

Also trained

Calves, Core, Hamstrings