🚴 Stationary Bike

⚠️ Most Common Mistakes

1. Saddle too low. Causes knee pain and reduces efficiency.
2. Resistance too high. Too low RPM (below 60) is harmful to the knees and does not train the heart.
3. Monotonous workouts. The same intensity every time — the body adapts and progress stops.
4. Poor posture. Rounded back, too much weight on the arms. Keep your back straight.
5. Insufficient warm-up. Cold muscles and joints are prone to injury.
6. Dehydration. Insufficient water intake reduces performance.
7. Too frequent high-intensity workouts. More than 3 HIIT workouts per week can lead to overtraining.

❓ FAQ

How long do you need to pedal to lose weight?

150–300 min per week is recommended. Combine with a nutrition plan and calorie deficit.

Can you pedal every day?

Light pedaling (30 min, 50–60%) can be done daily. Intense workouts (HIIT) — no more than 3–4 times per week.

When is it better to pedal — morning or evening?

Depends on your circadian type. Morning pedaling on an empty stomach burns fat more effectively, evening allows higher intensity.

📚 Additional Resources

Want to learn more? We recommend these sources:

📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.

: Sports nutrition and training literature in Lithuanian and English.

🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.

⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.