Training on the bike

With 15-30 minutes of exercise a day on the bike, you won't just tone your glutes, legs, calves, and abdomen, you'll also improve your respiratory capacity, cardiovascular activity, and if you want, you can consistently lose weight over the long term.

The bike is one of the most pleasant wellness tools, because when you are comfortably seated in the saddle, you reduce micro-trauma to your knees, ankles, and back, making it suitable for all ages and all levels of fitness.

Controlling posture
Adjusting the bike perfectly to your body is crucial for making all your muscles work together in a balanced fashion.
Adjust the seat until you can stretch your leg out fully on the pedal without tilting your pelvis.
Then, arrange the handlebars so that you maintain a natural, erect position when grasping it with both hands, without stress on your back.

There's nothing left to do but pedal. The bike lets you change your workout, adapting it completely to your characteristics and making your sessions more pleasant and personalized.
Here's an example workout, meant for novices.

For beginners

• Start slowly for 10 minutes, then get off and do some gentle stretching;
• start pedaling again for 20 minutes until you reach a moderate intensity;
• slow to a stop and set aside at least 10 minutes for stretching.

If you like exercising on the bike and you're looking for the right way to change up your daily routine, try Bike Forma: you can program constant heart rate workouts to get the maximum benefits from every session.