Cardio · Cardio

Stationary bike

How to set up a stationary bike, how long and how hard to pedal to burn fat or build endurance, and why it is the most joint-friendly cardio.

The stationary bike is one of the most joint-friendly forms of cardio: there is no impact, your body weight rests on the seat and the ankle is barely loaded. That is why it is the usual choice in routines for people who are overweight, have an ankle or knee injury, or are getting back into training.

What it works

It improves cardiovascular fitness and calorie burn. Muscle-wise it mainly works the quads, and to a lesser extent the glutes, hamstrings and calves.

How to set it up

1. Seat height: with the pedal at the bottom, your knee should be slightly bent (about 25–30°), not fully straight.
2. Reach to the handlebars: your arms stay relaxed, without stretching or hunching.
3. Foot: place the ball of your foot on the pedal, not your toes or heel.

A seat that is too low loads the knee; one that is too high makes your hips rock.

How to structure your sessions

• Steady moderate pace: 20 to 40 minutes at an intensity where you can talk in short sentences. Ideal for beginners and recovery days.
• Intervals: for example 30 seconds hard and 90 seconds easy, repeated 8 to 10 times. Harder and shorter.
• After weights: 10 to 20 easy minutes round off a strength session well.

Common mistakes

• Zero resistance for the whole session: almost no training stimulus.
• Wrong seat height.
• Hunching over the handlebars.

Precautions

It mainly loads the knee, in a gentle, repetitive way. If it bothers you, check the seat height and lower the resistance. The recumbent bike, with a backrest, is even more comfortable for the lower back.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.