How to use :- 1. Mount the bike: Step onto the pedals and position yourself on the seat. Adjust the pedal straps or clips, if available, to secure your feet in place.
2. Warm up: Start with a gentle warm-up by pedaling at a comfortable pace for a few minutes to get your muscles and cardiovascular system prepared for the workout.
3. Start pedaling: Begin pedaling by pushing one foot down, then the other, in a continuous motion. Maintain a smooth and controlled pedal stroke, keeping a consistent cadence.
4. Adjust resistance: Most stationary bikes have a resistance knob or button that allows you to adjust the intensity of the workout. Increase the resistance to make pedaling more challenging or decrease it for an easier workout. Adjust the resistance based on your fitness level and the specific goals of your workout.
5. Maintain proper form: Keep your back straight, shoulders relaxed, and core engaged throughout the workout. Avoid leaning too heavily on the handlebars, as this can strain your upper body. Instead, lightly grip the handlebars for balance and support.

Benefits :- Cardiovascular fitness: Cycling on a stationary bike provides an effective cardiovascular workout that elevates your heart rate and improves your cardiovascular endurance. Regular cycling sessions can enhance your lung capacity, strengthen your heart, and improve your overall cardiovascular health.