Exercise

Bicycling, Stationary

Also known as: stationary bike, exercise bike, spin bike, indoor cycling, upright bike

Bicycling, Stationary is an exercise for the quadriceps. Main target: vastus lateralis, vastus medialis and rectus femoris. Also works: gluteus maximus, medial gastrocnemius and biceps femoris. Equipment: machine.

EquipmentMachine

CategoryCardio

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris

Secondary

Gluteus maximus Medial gastrocnemius Biceps femoris

How to do it

To begin, seat yourself on the bike and adjust the seat to your height.
Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.