Stationary bicycles offer the fitness benefits of bicycling without the outdoor hazards, making them the perfect winter exercise. They're preferable for people who don't have the flexibility, strength or balance to be comfortable pedaling and steering on the road. Some people with paralysis of one of their legs or arms can exercise on stationary bicycles with special attachments for their paralyzed limb. Year round indoor use of stationary bicycles may also be preferable to outdoor bicycling for people who live in hilly area.

The stationary bicycle is a particularly good alternative exercise. It doesn't put excess strain on your hips, knees and feet, you can easily adjust how hard you work, and weather doesn't matter. Use the bicycle on days when you don't want to walk , can't do more vigorous exercise, or can't exercise outside.

1. The bicycle is steady when you get on and off.
2. The resistance is easy to set, and can be set to zero. The seat is comfortable.
3. The seat can be adjusted for slightly less than full knee extension when the pedal is at its lowest point.
4. Large pedals and loose pedal straps allow feet to move slightly while pedaling.
5. There is ample clearance from the frame for knees and ankles.
6. The handlebars allow good posture and comfortable arm position.

Make it Interesting
The most common complaint about riding a stationary bike is that it's boring. If you ride while watching television, reading, or listening to music, you can become fit without becoming bored. One woman keeps interested by mapping out tours of places she would like to visit and then charts her progress on the map as she rolls off the miles. Other people set their bicycle time for the half hour of soap opera or news that they watch every day. There are videocassettes of exotic bike tours that put you in the rider's perspective. Book racks that clip on to the handlebars make reading easy.

Riding Tips
Bicycling uses different muscles than walking. Until your leg muscles get used to pedaling, you may only be able to ride a few minutes. Start off with no resistance. Increase resistance slightly every two weeks. Increasing resistance has the same effect as bicycling up hills. If you use too much resistance, your knees are likely to hurt, and you'll have to stop.

Pedal at a comfortable speed. For most people, 50-60 revolutions per minute (rpm) is a good place to start. Some bicycles tell you the RPM, or you can count the number of times your right foot reaches its lowest point in a minute. As you get used to bicycling, you can increase your speed. However, faster is not necessarily better. Listening to music of the same tempo as your pedaling makes it easier to pedal at a consistent speed. Experience will tell you the best combination of speed and resistance.

Set your goal for 20 to 30 minutes of pedaling at a comfortable speed. Build up your time by alternating intervals of brisk pedaling with less exertion. Use your heart rate, perceived exertion, or the talk test to make sure you aren't working too hard. If you're alone, try singing songs as you pedal. If you get out of breath, slow down.

Keep a record of the times and distances of your "bike trips." You'll be amazed at how much you can do and how quickly you improve.

On bad days, keep your exercise habit going by pedaling with no resistance, at fewer RPM, or for a shorter period of time.

Bryant Howard BA, MA, CFT, SPN — Bryant is certified through the International Sports Sciences Association. He is both a Fitness Trainer and Performance Nutrition Specialist. He also holds certification in CPR and First Aid. He has trained competitive athletes for ten years and offers personal and group training sessions in the Portland, OR area. Bryant Howard owns Performance Fitness Training