It doesn't matter whether you choose to exercise on a recumbent bike, attend a spin class or cycle outdoors; cycling is a great form of exercise — safe on the joints and a low-impact activity.
Cycling is beneficial for toning the legs (mainly the front of the thigh), and is also a great exercise to burn calories. Cycling improves personal fitness, enhances energy levels, reduces stress, and stimulates the immune system.
Good posture is very important when cycling. Check your body position regularly and make the necessary adjustments to your bicycle to help you keep posture correct.
Adjusting your cycle
Adjust the saddle height. At the lowest part of the cycling action, your leg should still be slightly bent. If you have to straighten your leg completely, it means the saddle is too high for you and you will put unnecessary strain on your knee joint.