Calorie Echo Bike

The calorie echo bike is a stationary exercise bike that uses both your arms and legs to push and pull fan blades. It builds conditioning - your ability to keep working without gasping - and works your whole body at once. The harder you push, the more resistance the fan creates.

Sit on the seat and place your feet on the pedals. Adjust the seat height so your knee has a slight bend at the bottom of each pedal stroke. Grip the handles at a comfortable width, keeping your shoulders relaxed and your back flat against the seat.

Start pedaling with your feet while pulling and pushing the handles. Your right arm should pull back as your right leg pushes down, and your left arm should pull back as your left leg pushes down. Keep a steady rhythm. Watch the screen and stop when you hit your target calories or time.

Breathe in a steady pattern - don't hold your breath. Brace your core lightly so your torso stays stable instead of flopping around. To make it easier, pedal slower and let your arms follow along. To make it harder, push harder with both arms and legs at the same time.

Fault: Slouching forward and rounding your back. Fix: Sit tall, pull your shoulders back slightly, and keep your back flat against the seat throughout the ride.

Fault: Only pushing with your legs and letting your arms go along for the ride. Fix: Actively pull and push the handles on every stroke so your arms and legs share the work.

Fault: Gripping the handles too tightly and tensing your shoulders. Fix: Hold the handles firm but relaxed, and let your shoulders stay down away from your ears.

Fault: Starting too fast and burning out quickly. Fix: Begin at a pace you can hold, then build up speed once you find your rhythm.