Categories / Gym machines & classes
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Stationary Bike
Seated cycling at the gym or at home.
How to start
Set the saddle so your knee is slightly bent at the bottom. Pedal at an easy pace for 10 to 15 minutes.
How to progress
Add time and some resistance.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It is a low-impact aerobic exercise. Our Cycling category and WHO guidance apply. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Set up the saddle and handlebars properly.
Sources
12-week starter plan
Build time on the bike.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Set the saddle properly.
- Keep a smooth cadence.
- Stay hydrated.
Common mistakes
- A low saddle.
- Too much resistance.
- Gripping the handlebars.
Kit and cost
Low to moderate Approximate UK prices.
- Gym access or a home bike (about £150 to £500)
- Padded shorts (optional)
- Water
Frequently asked questions
Is it good for knees?
It is gentle on joints.
Is it good for beginners?
Yes.
How long?
20 to 45 minutes.
Good for: Heart & fitness Weight loss Joint-friendly
Compare with similar options
| Stationary Bike | Elliptical Cross-Trainer | Rowing Machine | Stair Machine | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 20 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Moderate cost | Moderate cost | Moderate cost |
| Equipment | Some equipment | Some equipment | Some equipment | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |