Welcome, my friend! I am glad you’re here. Ok, so you’re in the market for a new (or used) exercise bike but are confused on which one to buy. Have no fear, I am here to explain the different types and the benefits to using one. I know it’s confusing and it depends on space, cost, how you’re going to use it, and everything in between.
There are several types and general categories of exercise bikes, but for this blog we will talk about the most popular ones and the ones I have used and most familiar with such as the recumbent bike, upright bike, indoor cycling bike, and the air bike. Let’s take a deeper dive into these exercise bikes so you can get an idea of which may be the best one for you and for your fitness goals.
Indoor Exercise Bikes
Indoor exercise bikes are perhaps the most common and most recognizable type of stationary bike. The Peloton may be the most well-known example. This type of bike will look and feel the most like a traditional road bike. The handlebars are out in front of you, which causes you to lean slightly forward. As you exercise, you can move from a seated position into a standing position similar to a real bike.
The pedals on these bikes are located directly below your feet. Some bikes come with caged pedals, which work with most gym shoes, and some come with clip-ins, which require special cycling shoes. It generally comes with a small, narrow seat however, you can purchase a larger, more comfortable seat on a lot of models.
What makes the indoor exercise bike unique, is its exposed flywheel, which uses friction or magnetic resistance to create different levels of intensity. On some models you can control the resistance levels with a knob that you can turn directly over the flywheel. Some high-end, more expensive models, allow you to adjust resistance digitally. When it comes to price, indoor cycling bikes range from just a few hundred dollars to thousands of dollars.
Recumbent Exercise Bikes
This type of exercise bike is unique because it places the rider closer to the ground with the pedals out in front of the body instead of directly underneath them like an indoor bike. Because of the pedal placement, this is generally regarded as the lowest-impact style of bike.
Also, recumbent exercise bike seats have a back, which places the rider in an almost reclined position in comparison to other exercise bikes. Also, the back on the seat provides back support, which makes it a great choice for people who would experience pain on a regular bike. The seat on these types of bikes is generally larger and more padded than other exercise bike seats, which can create a more comfortable ride. The recumbent exercise bike’s design makes it ideal for people who are recovering from an injury, or who are older, or have a disability. Something to consider, that I consider a con is it won’t give you the heart-pounding workout other types of bikes will if that is what you are looking for in your workouts.
Upright Exercise Bikes
The term “upright bike” is very confusing, or many times misinterpreted as any bike that puts you in an upright position. However, the true “upright bike” is slightly different from an indoor cycle bike. The upright bike does have the rider sitting up straight with the pedals almost directly beneath you, like a traditional road bike. However, the handles on an upright bike are positioned much closer to your body, keeping you in that upright position the entire time. This closeness between seat and handlebars translates to a more compact footprint than other types of bikes. Some of the cons for this type of exercise bike is the limited number of choices, and the uncomfortable position it puts the rider in while exercising.
Air Bikes
While indoor exercise bikes use flywheels, an air bike uses a fan, which acts as a front “wheel” and is how the bike generates resistance. The faster you pedal, the more resistance you create. Unfortunately, a con for this type of bike is the fan is known for being very noisy, so this isn’t the best choice for some people, especially if you need a quiet workout option. The pedals on an air bike are located below your feet, similar to an indoor cycling bike. The seat, size and cushioning vary depending on the model.
A big benefit to an air bike is that some if not all models, have movable handles, which engage your upper body also. This works a little like the arms of an elliptical, in that you can move your arms to help your legs do the work. If you have ever used one, you know that these bikes can give you quite the workout. These types of exercise bikes make them the perfect choice for interval training or a HIIT workout.
Quick, Low Impact Workout
If you are pinched for time or not in the mood for a long workout, having a stationary bike at home is the key to a quick, convenient, low impact workout. There are also several HIIT bike workouts that get your heart pumping in under 20 minutes. Really any bike that you choose will provide a low-impact workout. While you may think you are only getting a lower body workout, a bike workout can target your abs, provide a great arm workout as well! Any time you use your muscles, you have an opportunity to build them. Riding an exercise bike can help improve cardiovascular strength. With consistency you can find a reduced risk of heart disease and lower your blood pressure. Remember, your heart is one of the most important muscles in your body, so you want to make sure to keep it in shape!
Until next time,
Take Care,
Darren
Harmony Shift 