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Stationary Bike Workout for Beginners

If you're just getting started with exercise, this stationary bike workout will help you ease your way into cardio exercise.  The bike is a great choice if you need less stress on the joints while conditioning your heart and lower body. 

See your doctor before trying this workout if you any illnesses, injuries or you're on medication that may affect your heart rate or workouts.

Equipment Needed
A stationary bike

How To

  • Follow each segment of the workout, working to find a pace/resistance that allows you to work at the suggested Rate of Perceived Exertion (RPE)
  • Your legs may get tired quickly, if you're not used to the bike.   It takes time to build endurance, so go as long as you can and stop early if you need to.  You can go a little longer during the next workout.
  • Perform this workout about 3 times a week with a day of rest in between. 
  • Progress by adding a few minutes each time you workout until you're up to 30 minutes
  • Stretch your lower body after your workout
Time Intensity/Pace RPE
5 minutes  Warm up at a comfortable pace and keep the resistance low 4
3 Minutes Increase resistance 1-4 increments or until you're working harder than your warm up pace.  You should feel you're working, but you should be able to carry on a conversation.  This is your baseline pace 5
2 Minutes Increase your resistance and/or pace once again until you're working slightly harder than baseline 5-6
3 Minutes Decrease resistance/pace back to baseline 5
2 Minutes Increase your resistance and/or pace once again until you're working slightly harder than baseline 5-6
5 Minutes Decrease resistance/pace back to a comfortable level to cool down 4
  Total Workout Time:  20 Minutes  
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