Aerobic Cycling

How to do it

1. Adjust the stationary bike saddle height so the knee keeps a slight bend at the bottom of the pedal stroke.
2. Sit upright with a light grip on the handlebars and a neutral, relaxed spine.
3. Start pedaling in smooth, continuous circles, driving each downstroke through the quadriceps.
4. Hold a moderate, conversational effort with the resistance dialed low to medium for the entire session.
5. Settle into a steady cadence around 70 to 90 revolutions per minute and keep it consistent.
6. Avoid hunching the shoulders toward the ears or gripping the bars tightly, since a relaxed upper body sustains the pace longer.

Muscles worked

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