Up next in How to Do Basic Exercises (31 videos)
Need to shape up? Get toned fast, and have fun doing it, with the basic exercises in this Howcast video series.
You Will Need
- Bicycle shorts
- Energy Bar or banana
- Stationary bike
- Small towel
- Bike shoes with cleats (optional)
Drink and eat
Before you get to class, down a full glass of water along with an energy bar or banana.
Arrive a few minutes early so you can adjust a bike to fit you.
Raise the seat so that the front of your knee lines up with your toes when the crank is perpendicular to the floor with your foot in the pedal.
Adjust handle bars
Adjust the height of the handlebars so that it's either level or slightly higher than the seat.
Set the bike without resistance and pedal as fast as you comfortably can. If your behind bounces on the seat, it's too low; if you feel like you're falling off the side of the seat with each pedal stroke, the seat is too high.
Place water bottle and towel
Put your water bottle in holder and drape your towel over the handlebars so they are out of the way but still accessible.
Take the class. You should drink a total of at least 24 ounces of water before, during, and your ride.
Wrap it up
After the class is over stretch your hips, back, and legs. Make sure you wipe down the bike, since it'll be covered in puddles of your perspiration. Nice work.