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How to Improve Your Cardio with a Stationary Bike

Maximizing Your Cardio with a Stationary Bike

If you are looking to improve your cardiovascular performance, a stationary bike is an excellent option. The ability to tailor your workout to your current fitness level makes stationary bikes great for both beginners and veteran cyclists. If you are just starting your fitness journey and are interested in improving your cardio ability, check out these tips for building endurance on an exercise bike.

Your First Few Weeks

The most important steps in developing a healthy exercise regime are the first few weeks. If you have previously been relatively sedentary, pushing yourself too hard can result in injury or burnout. The most important trait to success is not your natural athletic ability, it is your dedication to self-improvement. Take it slow. Give your body time to recuperate. Allow yourself time to acclimate to regular physical activity. Once you start to become more comfortable on your stationary bike, you can slowly increase the intensity and amount of time you spend cycling.

Improve Your Ability with Interval Training

One of the best ways to improve your cycling ability is through interval training. Interval training involves intervals of slower paced cycling and a short burst of intensity before returning to the slower pace. An example of interval training would be:

  • Warm-up for five minutes at a slow pace to prepare your body for the workout
  • One minute of intense pedaling
  • One minute of slow pedaling to allow for recovery
  • Repeat this process 8-10 times
  • Cool down for five minutes to gradually reduce your heart rate


Over time you can increase the length of your intervals and reduce the number of cycles to slowly build your ability to maintain longer periods of intense cardio work. This method of cycling is perfect for reaching and maintaining your target heart rate, while also allowing you to recover from these periods of intensity.

Slowly Build the Length of Your Workout

Since your goal is to improve your cardiovascular ability, increasing the length of your workouts should be your eventual goal. Work on increasing the time you are able to cycle in one session instead of the frequency of your workouts. If you are looking to change things up, try varying the intensity of your stationary bike exercises. This can be done through adjustments to your interval training, or the resistance setting of your stationary bike.

Visit Stamina Products for Your Stationary Bike

Stamina Products has built our reputation with quality equipment at an affordable price. Check out our selection of treadmills, steppers or if you have any questions contact our team directly at 1-800-375-7520.

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