A Comprehensive Guide To Different Kinds of Exercise Bikes

Using an exercise bike to maximize your fitness goals has become increasingly popular. It allows you to get a solid, calorie-burning workout, from the comfort of one spot. They’re always found at gyms, and easy to install in your own home. If you’re considering hopping on an exercise bike to improve your health then it’s important to consider your options first. Here is a guide to the different kinds of exercise bikes, so that you can make a well-informed decision. After all, your health should be a priority, and the type of exercise machine you use can make a huge impact on your fitness journey.

Upright Stationary Bikes

When you think about a stationary exercise bike, an upright design likely comes to mind. They are one of the most popular exercise machines and for good reason. They resemble typical outdoor bicycles and mimic the motions of riding a basic bike. So, they’re pretty easy to get used to. They offer an easy-to-use and convenient workout.

With an upright stationary bike, you have plenty of workout options and versatility to choose from. Padded seats and comfortable handlebars make it an easy machine to get used to. They often measure different metrics, including speed, heart rate, and calories burned. You can also sit or stand whilst biking, and go as fast or as slow as you’d like. Whether you’re looking for a calorie-burning, cardio workout or a strength-building routine, an upright stationary bike will allow for it all. With the ability to change resistance levels at ease, you’ll have no problem using this kind of bike at all levels of fitness.

Recumbent Stationary Bikes

Recumbent stationary bikes are pretty similar to the upright stationary bike. They both allow for multiple levels of resistance and are comfortable and versatile workout machines. However, with the recumbent stationary bike, you won’t feel like you’re on a regular bike. When sitting on a recumbent bike, you’re further back from the pedals and made to sit down. While many have handlebars on the side for comfort and convenience, you can go entire workouts without needing to touch them.

Recumbent exercise bikes are perfect for the multi-tasking gym-goers. You’ll often find fitness fanatics reading books or using their smartphones while using a recumbent bike. Because handlebars aren’t necessary you can easily go hands-free, making it easier to pay attention to your phone. For those who prefer the design of the recumbent bike, but don’t want to sacrifice arm-training, it’s always possible to hold weights while biking.

Dual-Action Stationary Bikes

Upright and recumbent stationary bikes can offer a great full-body workout depending on your level of intensity. However, they’re best for a great leg workout. If you’re looking for a better all-around workout, a dual-action stationary bike might be the better choice for you. They allow for a combination of other exercise equipment, like stair-climbers or ellipticals. So, not only do you get the comfort of being in a seated, comfortable machine, but you can work out almost any part of your body. Most combinations on dual-action bikes target your lower body, with a focus on legs, and the upper body, with a focus on arms and shoulders.

Like the other bikes on this list, the dual-action bikes will allow for different levels of resistance and speed. So, depending on the type of workout you’re after, you can go as high-intensity as you’d like. Because movement depends on leg movement, you can also opt-out of using any arm equipment if your daily workout doesn’t require it.

Interactive Stationary Bikes

Some stationary bike users are happy to work out at their own pace, or by following their own customized workout plan. Others, though, like to be kept interested by interactive elements. Many more recent stationary bikes have a built-in interactive screen that shows you things like mock spinning classes, outdoor biking paths, or race videos. With an interactive stationary bike, you can get so into the zone that you forget you’re biking alone! It can also help those with a competitive spirit, as some interactive screens allow you to participate in virtual races. Aside from the interactive element, these bikes function the same as any other stationary bike, depending on which model you purchase.

Air Bikes

Air bikes, like ellipticals and dual-action stationary bikes, allow for an upper body workout to go along with your leg workout. It combines arm actions that resemble cross-country skiing while keeping the leg workout that you’d expect from any other stationary bike. While most stationary bikes allow you to program your resistance levels, the air bike goes by how fast you’re moving. So, the faster you go, the higher the resistance. This resistance is based on the wind generated by your movements.

Air bikes are a great option for those looking for a high intensity, full-body workout. Because you have to work harder to find a higher resistance, you’ll find yourself burning more calories, sweating more, and working out more body parts, including your core. It’s great for those looking to build their endurance, increase muscle strength, or lose weight.

Folding Exercise Bikes

Because stationary bikes are so popular to keep in the home, a common concern is whether or not you have the right space in your house to keep one. This concern can be managed by choosing a folding stationary exercise bike. There are many different features that you can choose from when selecting a foldable exercise bike. The main similarity? They’re all foldable, collapsable, or have the ability to change in size. Most options will come with a feature to change resistance levels. So, no matter what type you go for, you can rest assured that you’re still getting in a great workout despite using a smaller machine.

Spin Stationary Bikes

The obsession with spin classes has become increasingly common. While they’re a great way to get your energy pumping in a room full of like-minded fitness enthusiasts, they also allow for great bikes. And with spin bikes, you can even buy one for your home! Spin bikes aim to match the body position that you would be in when using a regular outdoor bike. The handlebar is lower and your body will naturally hunch, as you would when outdoors.

Like with most indoor stationary bikes, a spin bike allows for a similar progression model. So, you can increase the resistance levels, and make your workout more intense. One of the most popular features for spin bikes is the ability to stand and cycle at the same time, which can help give you a better, full-body workout.

Regardless of what option you choose, you’ll find yourself with a great machine that works at all levels. Another benefit of indoor exercise bikes is their low-impact options. So, if you’re recovering from an injury, or just taking a slow day, you can adjust your settings to allow for a low-stress workout. The type of stationary bike that you go after will depend on your current level of fitness, and what kind of fitness goals you have for yourself. But, we can say with confidence, that trying out a stationary bike for the first time is one of the easiest, most simple exercise machines that you can find. So, find a bike, hop on, and learn for yourself!

Should You Buy a Treadmill or an Exercise Bike?

Looking for the right exercise machine can take a lot of work. You have to consider your training and fitness goals, your schedule, and your budget. Exercise bikes and treadmills have long been one of the top choices for those looking to get great workouts in at home and at the gym. But which of the two should you get? To learn if you should buy a treadmill or an exercise bike, let us answer some questions for you.

What Is The Difference?

A treadmill is one of the easiest, most common exercise machines around the world. No matter what gym you go to, you’ll find one. So, whether you’re at a tiny hotel gym or the biggest downtown 24/7 fitness center, you’ll be set. They’re also a great option because they’re easy to install and take up a small enough amount of space that almost any living room or guest bedroom can fit one.

Treadmills are meant for walking or running. You can choose any speed or incline for what type of workout you are looking for. The machine has a moving platform made by a wide conveyer belt, powered by an electric motor or flywheel, depending on the model. So, no matter how fast you run, you’ll stay in the same spot.

Like treadmills, exercise bikes are common all around the world. They’re even smaller than treadmills and are often much quieter. So, they’re a great option for those with minimal space or those who have heavy noise restrictions. They are made up of handlebars, pedals, and a seat that is often shaped like a saddle, similar to a regular bicycle. The movements that you make on an exercise bike are meant to replicate the way you would move on a regular bike outdoors.

What Is Best For Losing Weight?

When it comes to weight loss, it really depends on the intensity of your workouts. Using a high resistance and high speed on an exercise bike will help you lose weight faster than walking at a slow pace on no incline while using a treadmill. So, as long as your heart rate is up and you’re putting in a high level of intensity, either machine can help you lose weight. But, to reach maximum weight loss, here is how to do it on either machine.

Losing Weight With A Treadmill

Losing weight on a treadmill is all about finding your fat-burning zone by getting your heart rate up.  Most treadmills have data trackers that allow you to insert your age and weight, and calculate your calorie loss on its own. This is much easier than trying to do math in your head. But for those who prefer to do the math, you need to start by figuring out your maximum heart rate. This is done by calculating (Max Heart Rate = 220 – your age). So, if you’re 35 years old, your max heart rate should be 190. Your ideal fat-burning range is 60%-70% of your max heart rate. So, for a 35-year-old with a max heart rate of 190, your fat-burning zone would be when you’re at a heart rate of 114 to 133.

The good news about calculating weight loss via your fat-burning zone is that you can reach this heart rate by different types of activities. Most sprints or long-distance runs may increase your heart rate by more than 133. So, a 30-minute jog at a moderate speed should do the trick. And, if you don’t like running, a slower pace with a higher incline can also have you falling between these heart rates.

Losing Weight With An Exercise Bike

You can use your fat burning zone to achieve weight loss while on an exercise bike, too. But for losing weight with an exercise bike, it’s all about resistance. It’s easy to get into a routine of hopping on the bike, and pedaling as fast as you can until you can’t go any further. This may increase your heart rate and tire you out, but you aren’t doing as much as you can for your body. By increasing your resistance levels, you’ll be able to work up to a steady ride where you can stay in your maximum fat burning zone for longer.

A great way to lose weight and increase stamina with your exercise bike is to practice hill climbs. Start cycling at a lower resistance level, and go for about 5 minutes. Once those 5 minutes are up, up the resistance. Keep going until you feel as if you’re going up a hill, and can’t push for much longer. The more you practice this, the better you’ll get at staying within your fat burning zone for longer.

The Best Option For Bad Knees

While exercise bikes and treadmills are pretty comparable on most factors, the treadmill isn’t always the best for those with bad joints. Running keeps a jarring motion on your knees, which can become worse the faster or longer you go. Though, running on a treadmill is better for your knees than running outside, because the belt has more give than asphalt or concrete.

Using an exercise bike is considered low-impact (unless you are at maximum speed and resistance!). So, you’ll get a great workout, without putting a strain on your joints. When you aren’t putting pressure on your joints, you’ll be able to go for longer. So, whether you have joint problems, or are in recovery from an injury, the exercise bike maybe your best option.

The Verdict

There is no simple answer to whether you should buy a treadmill or an exercise bike.  It’s all about your goals, your fitness level, and your body. If you’re training for a marathon, or are just trying to hold yourself over through a snowy winter that’s keeping you from your morning jog, then a treadmill will be the right option. If you love the feeling of riding a bicycle but don’t want to bike outdoors, then an exercise bike is right for you. They also tend to be fairly competitive in pricing, so either option won’t be breaking the bank.

So, do you prefer treadmills or exercise bikes? Or maybe a bit of both? Because almost any gym will come equipped with both options, it’s always a good idea to give both a try before taking the plunge and buying your own.

Using An Exercise Bike – How Many Calories Can I Burn?

People work out for all sorts of reasons. Whether it’s for building muscle, losing weight, or just for aesthetic reasons, exercising can seem complex.

What metrics should you be tracking? Is lifting or cardio better for you?

Whatever question you find yourself asking, it’s important to know that exercising is different for everybody. What works for one person may not work for another. It all boils down to your current body shape, weight, and exercise level. Regardless of where you find yourself in your fitness journey, burning calories is always a common goal. And with growing popularity in using exercise bikes, you may be wondering how many calories you can burn from using one. So, let’s explore this question!

Working Out With An Exercise Bike

Exercise bikes are great machines to get used to because they’re so easy to find! Pretty much every single gym out there will have different options for stationary exercise bikes. And if gyms aren’t your thing, then buying one for your home is a good, budget-friendly option to get your exercise in for cheap. No matter where you exercise, you have to think about how you’ll approach a workout on your exercise bike. It’s not as simple as hopping on, pushing the pedals for 10 minutes, and hopping off.

To determine what kind of bike workout you’re going for, you’ll have to asses your goals. If you want to gain muscle in your legs, you should consider increasing your incline rates. This will allow for a “biking uphill” feeling and have you pumping hard. Explore different strategies, like steadily biking on a high incline, or going up and down imaginary hills to find out what’s right for you. If you’re more of a typical cardio type of exerciser, going fast at a lower incline level may be a better option for you.

One of the great things about exercise bikes is that they allow for diversity. Starting out with an easy five-minute warmup at a low resistance, and then jumping into a harder workout is a common practice. How long you should work out is really up to you and your fitness goals.

How Many Calories Do You Burn On A Ride?

Sometimes you aren’t always up for a high-intensity workout, and that’s okay! Even a basic, easy ride can be beneficial for your health. Many estimates break down how many calories you’ll burn by considering a few factors. Age, activity level, and body composition are all important factors, but most calorie trackers don’t have the technology to take these into consideration for each biker. So, most will just take your weight into account. And, the higher the weight, the more calories you’ll burn by doing the same workout as someone at a lighter weight. For example, light stationary cycling would have a 60kg person burning 325 calories per hour, while a 93kg person would burn 512.

This Nutristrategy chart estimates that for a moderate session of stationary cycling, a 70kg person would burn 483 calories in an hour. That’s not bad for a workout without high effort or intensity! So, even if you want to go for a ride while watching something on TV, you could burn the calories of an entire light meal in one go. For many casual exercisers, this is enough.

The same chart lists estimated calories for different levels of working out. So, for the same 70kg person to go on a very vigorous ride on a stationary bike, they would burn 880 calories. That’s almost twice as much! While moderate rides are still a healthy choice, a more vigorous and high-intensity ride is a great option to get your heart rate up, and help you shed some pounds.

How To Maximise Calorie Burn

That 880 calorie-burning ride is just talking about a basic, vigorous bike ride. But fortunately, a stationary bike allows you to spice things up. Here are a few ideas to burn even more calories.

• Mind your handlebars! When you rely on your handlebars too much, such as leaning on them for support, you lesson how much your legs and core are engaging in your workout. So, fewer muscles are getting a good workout. To maximize calorie burn, ease off the handlebars.
• Keep your core engaged! Raising your behind even a small bit while biking will help engage your core. Experiment with different seated and non-seated positions to feel more engaged in your core.
• Use a pre-programmed workout instead of winging it! Sometimes it’s fun to just bike however you feel that day. Going with the flow can be easier and more fun, but sometimes you sacrifice a good workout. When you follow a pre-programmed workout, you don’t have the option to ease up when you’re getting tired.
• Use light hand weights! Going hands-free or lightly resting your hands on the handlebars is better than resting on them. But for an even better option, consider holding on to some light weights. You can lift while you cycle, and try out different arm workouts. While using heavy weights can be dangerous, light weights can maximize your calorie burn, and help those upper arm muscles!

The Verdict

Indoor cycling and using exercise bikes are a great and accessible way to burn plenty of calories. One of the most important things is variation. If you do the same workout every day, your body will get used to it. So, switch it up! Experiment with your workouts to find a few that your body loves. But the most important thing? To have fun! Pump up the music, fill up your water bottle, and hop on that bike with the intention to have a good workout, while keeping your body happy.