Dr. George L. Dixon - "Talking Fitness"

Stationary Bicycling (Short)

Spend time on the bike you're thinking of buying - at least ten minutes. Shake it hard, no rattles allowed. Make sure the seat is comfortable. Look for toe clips or foot straps to make your riding smoother and more efficient. With foot straps you can work more muscles by pulling the pedals up as well as pushing them down. Work toward an even, circular pedaling stroke. You'll make better use of your energy and keep your feet from wandering all over the pedals. Many new models have linkage of heart rate and bike tension. Riders serious about safety can learn about Target Heart Rate in Exercise a la Carte.

Adjust your seat height correctly. Your knee should be slightly bent when your foot is at the bottom of the stroke. Avoid rocking from side to side, it is easier on your bottom. So is wearing shorts with the seams in the right places. A gel or sheepskin seat cover is comfortable. Keep the tension low for the first few sessions, but enough to keep the bike from rattling. Start with 40-50 revolutions per minute (RPM), counting on the upstroke. Gradually increase RPM and tension over weeks.

Move your bike to different parts of the house for different views. Even on the porch. Music with strong beat. Destination Fitness videos, especially for indoor cycling at 800-624-4952. Three 10 minute sessions daily do you almost as much good as 30 minutes all at once.

Recumbent bikes are reported to lessen strain on knees and back, and don't raise blood pressure as much as upright bikes.

Prices range from $100-3,500. You can find most of what you need (tension device, speedometer, timer) in the $250-300 range. Buy it with your credit card so you can negotiate a return if you and your bike can't get along. Actually, amazing bargains can be found at garage sales.

Read the booklet that comes with the bicycle!

More help is available in "Exercise a la Carte", here, at your bookstore or call 800-624-4952.