SHIFT Fit
Recumbent stationary cycling
Recumbent stationary cycling: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit against backrest with feet secured on pedals.
- Pedal through comfortable range. Pedal smoothly with the back supported and knees softly bent at full reach.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Pedal smoothly with the back supported and knees softly bent at full reach.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes continuous at an easy conversational pace. | full gym |
| beginner | 10 minutes continuous at an easy conversational pace. | full gym |
| beginner | 15 minutes continuous at an easy conversational pace. | full gym |
| beginner | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | full gym |
| beginner | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Setting resistance too high; gripping the handles rigidly; rushing before the setup is secure. Exercise check: Pedal smoothly with the back supported and knees softly bent at full reach.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.