Using a Stationary Bicycle
Stationary bicycles should be positioned so that all moving parts
are allowed safe clearance. You should also have adequate room
to safely mount and dismount the machine.
Position on a bicycle is critical to enjoyable and effective cycling. Handlebar and saddle height are the primary considerations. When you adjust your position on a bicycle, you are attempting to distribute your body weight evenly between your arms and your seat. First, adjust the saddle so that it is level with the floor. “Pointed up” will put pressure on the groin area. “Pointed down” will put too much weight on your arms and shoulders. Next, adjust the saddle height so there is a slight bend in the knee when the pedal is at the bottom of the stroke. An additional saddle height guideline is that your hips should not rock back and forth when you pedal. A saddle that is too high will result in too much pressure in the groin region and may cause soreness and/or numbness. Finally, adjust the handlebars to allow for a comfortable forward-leaning position. Handlebars that are too high will put excessive pressure on your seat, while handlebars that are too low may result in lower back soreness and arm and shoulder fatigue. It will take several cycling sessions and some additional adjustments to find your perfect position. Be patient. One of the biggest reasons people stop cycling is because of discomfort. Proper positioning on a bicycle will provide for comfortable and enjoyable exercise.
Important Points to Remember
- Spend time test-riding stationary bicycle models before you buy. Adjustability, noise, and ease of operation should be considered in the store, not in your living room.
- Proper position is imperative. Be patient and complete in your positioning process.
- Make it a habit! A stationary bicycle is only good for your health if you use it. Set attainable goals for regular use of your home exercise equipment.
Reprinted with permission of the American College of Sports Medicine, Stationary Bicycle brochure, 2002. This brochure is a product of ACSM’s Development of Product Recommendations Committee
