Cycle Machine

Set the seat around hip height and lightly hold the handles. Place the balls of your feet at the center of the pedals and relax your shoulders.

Pedal in smooth circles while keeping your knees from wobbling. Build a rhythm without excessive upper-body movement.

Gradually lower your pedaling speed to finish. Do not stop suddenly; continue until your breathing settles.

Feel your thighs and glutes take turns driving each pedal stroke. Use the rhythm of your whole leg rather than relying on your ankles.

A low seat increases stress on the front of your knees. Set the height so your knee stays slightly bent at the bottom of the stroke.

Keep your breathing long and continuous rather than taking short breaths every few pedals. Match the length of your inhales and exhales even as the intensity rises.

First find a consistent cadence before adding resistance. Increase the intensity once your rhythm feels stable.