Exercise bikes are great for people who want to work their lower bodies but do not enjoy running.

They provide a good aerobic fitness and strengthen the hip flexors, gluts and the calf muscles.

Bikes are very simple to use. All you need to do is program in your details push the pedals and you're away.

There are sometimes different gears and programs which you can select.

Maybe you want to race the computer, maybe you want to cycle up hills or just give yourself a set distance or a set work out time.

The most important part of cycling is the pedal stroke.

The secret to this is to apply an even amount of pressure on the pedals through the entire revolution.

Don't just push down on the pedals.

This will increase your performance and exercises more muscles.

A good speed for beginner riders would be about 20-30 kmh over a distance of around five kilometres and 30-40kmh for more advanced riders.