Maintain continuous pedaling on a stationary bike to elevate heart rate while primarily working the leg muscles and cardiovascular system.
How to do the Indoor Cycling#
- Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke.
- Secure your feet on the pedals or clip in before starting.
- Set a resistance that lets you pedal smoothly without bouncing.
- Sit tall with a neutral spine and engage your core.
- Pedal at a steady cadence and finish with a few minutes of easy pedaling to cool down.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Seat height is incorrect, causing knee pain or overextension.
- Rounding the upper back and leaning too heavily on the handlebars.
- Using too much resistance and losing a smooth, controlled cadence.
- Gripping the handlebars tightly and tensing the shoulders.
