Adjust seat height for a slight bend in the leg at the bottom of the pedal stroke. Securely position feet on pedals, grip handlebars. Begin with a moderate pace, engaging legs and arms. Increase speed and intensity by pedaling faster and using handlebars. Maintain steady breathing: inhale through nose, exhale through mouth. Cool down by gradually decreasing speed and intensity.
Ensure proper seat adjustment to prevent knee strain. Engage your core for stability. Distribute effort equally between arms and legs. Prioritize smooth, controlled movements. Monitor heart rate. Consider incorporating interval training.