Piece of cake
There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to obtain the full benefits of a stationary bike.