Stationary bike
Heart and lungs; quadriceps and glutes.
How to do it
- Set the saddle at hip height: with the pedal at the bottom, your knee is almost straight.
- Start with 2-3 minutes at low resistance.
- Raise the resistance to a pace you can hold and at which you can speak in short sentences.
- Finish with 2 easy minutes.
Cues
- Steady, smooth cadence (about 70-90 revolutions per minute).
- Long back, relaxed shoulders.
- Knees in line with your feet.
Common mistakes
- Saddle too low (it loads the knees).
- Pedalling with no resistance.
- Hunching over the handlebars.
No impact: it's the best option if you don't run much or your knees bother you when running.
Photos: free-exercise-db (public domain).
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