All exercises
Cycling – indoor
Cycling – indoor builds aerobic conditioning with minimal impact and easy control of intensity. Small cadence changes can shift the focus from strength-feel to smooth endurance work.
Instructions
Adjust the bike so the saddle height allows a slight bend in the knee at the bottom of the pedal stroke. Place feet securely on the pedals and maintain an upright, relaxed posture. Start pedaling at an easy cadence, then increase resistance or cadence depending on the goal. Keep movement smooth and controlled throughout the session.
Avoid Common Mistakes
• saddle set too low or too high
• excessive upper-body tension
• pushing heavy resistance at very low cadence
• uneven pedaling between legs
Variations
• steady aerobic ride
• high-cadence spinning
• low-cadence strength work
• interval efforts
• single-leg focus at low resistance
Type:
cardio
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
machine