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A properly adjusted bike ensures that the bike is suited to your own individual mechanics, sets you up for an effective workout, and reduces your risk of injury.

*Key Points*
– Seat height: Stand next to the bike seat and compare current height of the seat to where the top of your hip is. Adjust accordingly such that both the seat and your hip are at the same level.
– Seat forward/back: As much as possible, your knees should be aligned with the ankles with each pedal. If the bike has the option to move the seat forwards or backwards, adjust accordingly.
– Knee bend: There should be a slight knee bend (around 10 degrees of knee flexion) as you extend your leg to pedal down.
– Handlebars: Arms should be relaxed and outstretched around 90 degree or shoulder flexion. Your forward lean should be nice and relaxed without an excessive lean towards the handlebars.

Note: This does not include the use of a recumbent bike.

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