Which exercise bike is better to choose for your home and apartment?

Sports-Expert in Moscow > How to choose an exercise bike for your home

Author of the article: Daniil Smurkin

⭐️ personal master trainer. Certified personal trainer in bodybuilding and fitness, FPA Association of Fitness Professionals. Certified stabilization trainer. MS in powerlifting, bench press, folk press, deadlift. CMS on kettlebells.

There are a large number of models of exercise bikes on the sports equipment market, with different capabilities and belonging to different price categories. What types of simulators are there? By what parameters should they be assessed? How to choose the right home option and is it possible to lose weight by exercising with it? Let's look at all these questions.

General characteristics of the simulator.

An exercise bike (other names: bicycle ergometer and cycling) is a bicycle simulator, a sports simulator designed for training. The exercise bike has a seat, a palm rest, pedals and an information monitor. The intensity of the load can be controlled by changing the resistance of the pedals.

An exercise bike is a cyclic exercise machine. When exercising on it, almost all muscle groups are included in the work, and the work itself is based on repeated repetition of the same movement.

An exercise bike is one of the most popular and widespread sports equipment. It is used for physical activity, both in gyms and at home.

Maximum speed

What speed should a home exercise bike have?
Decide on the duration of your workouts and their intensity before purchasing equipment. And don’t forget to evaluate your level of physical fitness: this will determine what maximum speed you will be able to handle. If you are a beginner, do not chase high speeds, otherwise your body will not thank you. As a standard, the pedals of the simplest exercise bike rotate at a speed of 14 km/h to 30 km/h.

The optimal indicator for training at home:
17-24 km/h
.

Before starting classes, you need to consult with a trainer. It will select the appropriate pedaling speed based on your age, health and heart rate.

Types of exercise bikes.

11 types of exercise bikes

There are 11 main types of exercise bikes, which we will discuss below. It is important to understand that these simulators can be classified according to different parameters. For example, according to the loading system and the location of the pedals.

1. Mechanical.

This type of exercise machine features manual adjustment of resistance levels. They are divided into: belt ones, in which the load is regulated by different levels of belt tension; block brakes, in which the load can be changed by the resistance of the brake pads. Mechanical exercise bikes are compact and easy to use. The large assortment of commercially available types of exercise equipment and their reasonable prices attract many consumers. The downside is that they are not silent and have a limited number of functions.

2. Magnetic.

The principle of creating a load on the pedals is the attraction of the flywheel by a magnetic field, which is created by magnets. The intensity of the load is adjusted manually or automatically. These models are quieter and have a smoother ride, and are more “advanced” in comparison with mechanical options. Most of them have a computer with which you can control important training parameters. Magnetic models are available in different price categories, so it is easy for users to make a choice that would completely satisfy them.

3. Electromagnetic.

This type of exercise machine is connected to an electrical outlet, and the resistance level of the pedals is created by an electromagnetic field. Among this type, there are models equipped with their own generator, which allows you not to depend on an electrical outlet. The advantage is the ability to place it in any convenient place. Modern electromagnetic simulators have one or another set of computer programs with specified training parameters. The load level is fully automatically regulated and selected by the program independently, allowing you to exercise purposefully and more effectively. Such simulators belong to a higher price category than previous ones.

4. Bicycle ergometer.

A bicycle ergometer is a special type of exercise bike, which, unlike the latter, is capable of accurately dosing the load. There are bicycle ergometers with mechanical and electric braking systems.

In the case of a mechanical braking system, the load is controlled by the frictional force of a leather belt, which is pressed against the outer surface of the bicycle wheel, or by a system of brake pads. When performing a test on such a bicycle ergometer, it is necessary to maintain a pedal rotation speed of 60 revolutions per minute, since when the speed increases, the power of the load performed increases, and when the speed decreases, the power decreases.

In bicycle ergometers with an electric braking system, braking is provided by moving a conductor (a metal strip on the outside of the wheel) in the electromagnetic field. When working on such a bicycle ergometer, the rotation speed can vary from 30 to 70 rpm, while the load power will be constant.

Such control allows you to tailor the workout to a specific user, taking into account the physical condition of his body. They are also used for medical purposes: to determine the body's response to various levels of stress.

5. Spin bike.

A cycle trainer or spin bike is a stationary lightweight exercise bike that was invented by American cyclist John Golberg for indoor racing. Exercises on the simulator imitate cycling as much as possible and are called cycle aerobics.

On a spin bike, unlike a regular cycling simulator, the type of ride is regulated depending on your level of fitness and training objectives: ascent, descent, imitation of riding on sand, damp and sticky soil. The simulators are very economical - they take up minimal space and do not require connection to a power supply.

The trainers have a manually adjustable resistance block system, a heavy 11-18 kg flywheel, a chain or belt drive, a multi-position steering wheel, a sports seat and double pedals for both regular and special shoes.

6. Mini exercise bike.

They are intended for use at home. They have a minimal set of functions, which does not prevent them from having a significant number of users. Convenience and affordable price are the decisive factors in their purchase. They are convenient, compact and easy to use. Such exercise machines do not take up much space and are easy to store. They are great for maintaining good physical shape and for fighting excess weight. With their help, you can train the cardiovascular system and keep the body in good shape.

7. Upright exercise bike.

An upright exercise bike is a design in which the pedals are located under the seat and the legs are positioned vertically relative to the surface. In fact, we have before us the simplest and most accurate imitation of a bicycle. Only the steering wheel, as a rule, is a pair of ergonomic handles that allow you to hold it in different ways. The basis of the design is the connection of the pedals and the flywheel. The flywheel, in turn, determines the load and can make pedaling more difficult or easier. In addition, the upright exercise bike uses an on-board computer and heart rate monitors. These devices allow you to perform systematic, planned training, the effectiveness of which will increase even more if you become familiar with the training programs. In addition, other additional devices and options can be used.

8. Recumbent exercise bike.

This type of exercise machine has a horizontal design with the pedals located in the same plane as the seat, or slightly below the plane of the seat. This allows you to keep your legs straight in relation to the floor surface. This position relieves the back and neck, and makes it possible to gently work out the joints. It is in demand by many categories of users (including suitable for elderly people), as it allows them to maintain physical fitness in the presence of diseases of the spine and joints. Its use is recommended by doctors in rehabilitation programs, as well as for diseases of the musculoskeletal system and poor joint mobility. Training at a given load can be high intensity with maximum load on all muscle groups of the lower body.

9. Hybrid exercise bike.

They are a combination of the capabilities of horizontal and vertical exercise bikes. The landing method can be changed depending on the user's preferences. These exercise machines are suitable for those who prefer to change position from time to time, which makes it possible to load the muscle groups of the legs differently. This is also a great opportunity for all family members to train according to their goals and physical capabilities. The cost of the simulator is slightly higher than the cost of similar types of vertical and horizontal models.

10. Folding exercise bike.

When unfolded, it is almost a standard exercise machine, only slightly smaller in size. There is only one essential feature: two parts can move closer to each other and thus fold together. In fact, the design consists of two axes, on one axis there is a seat and pedals, on the other - the steering wheel and support. Sometimes the design may be different and the pedals may be located on the same axis where the steering wheel is located, and the axis where the seat is located may only have a support at the opposite end. One way or another, these two axes are connected in the center and folded like two sticks that are connected in the center.

11. Bicycle station.

An exercise bike is an excellent option for home workouts, but those people who have a normal bicycle and prefer to ride in open spaces often do not see the relevance of purchasing an exercise bike. On the other hand, when the weather or other conditions are not particularly favorable, but you want to ride, the question arises of how to spend some time in the saddle. Here a very interesting and universal option is a bicycle machine, that is, a device that can turn a simple bicycle into a home exercise bike.

The essence of the bike rack is simple: in front of you is a structure that includes various supports for a regular or mountain bike. After installing the bike on the machine, you get the opportunity to use it as an exercise bike. In this case, no significant design changes are required; you can always remove the bike and use it for its main purpose.

Comparison of the best products

To make it more convenient for you to compare the main parameters of sports equipment for cardio training, I have combined the exercise bikes listed in the rating into a general table.

Now among these representatives we can distinguish the best of the best.

The best exercise bike for weight loss.

Vertical exercise machines with adjustable pedal resistance are ideal for weight loss. Any similar exercise machine will help burn fat. An exercise bike is a useful and effective tool for high-quality weight loss and body shaping. The exercise machine perfectly trains muscles and burns calories due to intense aerobic exercise on the body. A special feature of such exercise bikes is that they are equipped with an extensive software package, and the most effective programs for weight loss are: “CALORIE”, “FATBURN”, “STRENGTH”. It is these programs that are selected in the training computers of the best exercise bikes for weight loss.

The process of losing weight will be more active if you follow the advice and recommendations of sports instructors:

• Effective fat burning occurs at a heart rate that averages one hundred and thirty beats per minute.
• The intensity of the workout should be increased gradually: the maximum pace should occur in the middle of the workout.
• The training time should be from forty minutes to one hour.

Top 3 manufacturers

Below we will look at several of the most popular models of mini exercise bikes.

AeroFit Mini Exercise Bike SL-F077

• Country of origin: China.
• Weight: 5.8 kilograms.
• Case material: plastic.
• Computer functionality: distance traveled and calories consumed.
• Power: battery.
• Cost: about 3000 rubles.

DFC SC-W002

• Country of origin: Russia.
• Weight: 6.3 kilograms.
• Case material: plastic.
• Computer functionality: distance traveled, current speed and calorie consumption.
• Power: battery.
• Cost: from 3500 to 4000 rubles.

Torneo Smart Bike

• Country of origin: China.
• Weight: 8 kilograms.
• Case material: plastic.
• Computer functionality: distance traveled, current speed and calorie consumption.
• Power: battery.
• Cost: 5000 rubles.

What to look for when choosing an exercise bike?

When choosing a particular model, take into account the following recommendations:

• Decide what kind of simulator you need: vertical or horizontal? For young and healthy users, a vertical seating exercise machine is suitable. For older people, as well as those with musculoskeletal diseases, it is better to opt for an exercise bike with a horizontal seating position - this option will take the load off the back and joints.
• Determine how important design is to you. Often, it is precisely due to the fashionable and catchy design that the price can increase significantly.
• Pay attention to the comfortable fit. The presence of personal settings (adjustment of the saddle in the horizontal and vertical plane, etc.) will significantly increase ease of use and level of comfort.
• Do some practice testing. This will make it possible to determine whether this model is suitable for you personally or not. You can ask your consultant if you have any questions about the operation of this model.
• Compare the cost and features of similar models from different manufacturers. The choice should be made with the optimal price-quality ratio.
• User weight limit. This is an important point, since if it is exceeded, the simulator can quickly become inoperative.
• Load levels. A large number of levels will allow you to change the resistance of the pedals and reduce or increase the intensity of the workout.
• Take your time with your choice. Carefully study the characteristics of the models that interest you; Ask your sales consultant what is included in the package of the model you have chosen.

Price

Which exercise bike is better for home: budget or expensive?
Prices for sports equipment for cycling in an apartment start from 1500-2000 rubles.

and higher. But for this money, the minimum is offered in terms of both functionality and load. Among inexpensive exercise bikes, the most popular are mini-bikes: compact devices that do not have a frame or seat. The cheapest of them have a belt/inertial load type and do not show the number of calories burned and the distance covered.

Budget compact equipment costing from 3,000 to 9,000 rubles

looks more attractive now. Models from this group have a belt load system, are equipped with a small screen, and count the number of calories, current speed and distance.

Inexpensive compact exercise bikes and mini-bikes are the best solution for people who need rehabilitation after injuries and illnesses. They are as easy to use as possible and place minimal stress on the user’s body.

Prices for mid-budget equipment vary between 10,000-30,000 rubles.

Exercise bikes are equipped with a seat, a stable frame and pedals. Of course, they take up more space than compact mini-bikes, but for more serious loads these devices are a suitable option.

There is no point in buying expensive equipment if all you need from it is maintaining muscle tone.

But if you want to carefully control the training process and use an exercise bike with maximum comfort, then it is better to pay attention to more expensive devices - bicycle ergometers.

These home bikes are equipped with a reliable computer and equipped with sensors to monitor heart rate and blood pressure.

BELBERG MINI-BIKE BE-11

Universal compact trainer

This mini equipment can be used to train not only your legs, hips, but also your arms. Suitable for users of all levels: from children to older beginner athletes. Rating participant:
25 best exercise bikes for home

Bicycle ergometer Oxygen Satori Ub Hrc

Satori is a term from Zen Buddhism that means the internal experience of comprehending the true nature of a person through achieving a “state of one thought.” It is this philosophy that formed the basis for the creation of the Satori U bicycle ergometer. Excellent technical characteristics, the highest level of comfort and calm, non-aggressive design forms will perfectly help the user to concentrate on training.

Spin - Pro-Form bike

Lead the peloton of the legendary Tour de France cycling race in the saddle of a professional Pro-Form TDF 5.0 exercise bike! Enjoy the feeling of real driving thanks to automatically changing angles of attack, simulating any steep ascents and long descents of the road surface. Start your race in Utrecht, the Netherlands and zip along the Champs Elysees in Paris, or create your own stage anywhere in the world using iFit® technology. Incredible views around, the faces of famous cyclists nearby and the flickering of crowds of fans on city streets create a large 10” Smart HD Touchscreen display. Build your race strategy while pedaling on the official Tour de France exercise bike.

Exercise bike APPLEGATE B52 A

An exercise bike with an electromagnetic loading system belongs to the class of heavy, large-sized exercise bikes for home use. It is distinguished by a powerful frame structure made of reinforced profile. The bio-Flow+™ electromagnetic loading system provides efficient pedaling thanks to the weighted, balanced 14 kg flywheel. The thicker Kevlar belt and pretensioner are responsible not only for a smooth ride at any load level, but also for the quality of the load itself. The three-piece pedal assembly with a professional-grade reinforced crank also contributes significantly to smooth pedaling and even load distribution throughout the entire travel cycle. Therefore, the drive system will be smooth at any speed, and the load levels will be sufficient not only for beginners, but also for professional athletes.

Exercise bike Rb400 Ufo

The Hasttings RB400 UFO recumbent exercise bike for regular training is an excellent solution for those who are looking for a decent model at an affordable price. This reliable exercise machine is equipped with a rich package of software features including cardio programs. Please note that Hasttings RB400 UFO supports telemetry function, which allows you to use a wireless cardio belt for comfortable and effective exercise. Reliable and automatic silent resistance system “ECB Intellectual”, which does not require maintenance, all this will give the buyer satisfaction for his choice.

Spin bike Gym S1000 Pro

BRONZE GYM S1000 PRO is a professional spin bike for club training in maximum load mode (full commercial). All components and parts have been tested by many years of experience in various conditions around the world. Of course, reliability is one of the most important characteristics of any equipment, but this is not the only thing that makes BRONZE GYM S1000 PRO different. First of all, it is worth highlighting its excellent biomechanics. It is based on a belt drive with a pretensioner and a magnetic loading system. The latter is the most advanced development in the biomechanics of spin bikes and provides the highest degree of efficiency and comfort. As many as 8 magnets that act as pads operate on a non-contact principle. This allows you to pedal at any speed with any load level absolutely evenly. Here, in principle, there are no load dips during torsion.

Functionality and equipment

Which model to choose: with advanced or minimal functionality?

The more functions in the built-in computer of the simulator, the easier and more interesting it is to practice on it. The standard package of inexpensive devices usually includes a small set of programs and functions: counting calories, distance, time.

In addition, even the simplest mini bike has an arm training function. Some affordable exercise bikes are equipped with cup holders and smartphone/tablet stands.

More expensive stationary bicycles and bicycle ergometers feature a Body Fat assessment.

With its help, the built-in software calculates the body mass index, the percentage of fat in the user’s body, and the optimal daily amount of calories. Also, such exercise bikes have from 10 to 20 different training programs and built-in heart rate monitors on the handlebars. In addition, sensors can be connected to them to monitor pressure and other physiological indicators.

The optimal choice for home is an exercise bike with a display, a cup holder and 3-5 workout modes with calorie counting and distance tracking, load control/adjustment.

There is no point in paying extra for other functions: Body Fat produces approximate results, and not all users need the ability to connect additional sensors. It is better to leave such models to professionals and those who love technological bells and whistles.

How to properly exercise on an exercise bike.

• Advantages and Benefits

If initially only professionals in the world of sports could exercise on equipment like exercise bikes, then in the 90s they became available to the masses. But then not everyone could afford to purchase such a simulator, but today it is available to everyone. There are exercise bikes for sale at home and almost every fitness club has them in stock, you just need to buy a subscription.

This is a cardio simulator, with the help of which it is possible to conduct aerobic training in an intensive mode to increase endurance, work out the heart muscle in the direction of strengthening it, and also for the purpose of:

• losing weight;
• improving blood circulation;
• development and strengthening of leg muscles;
• heart development;
• make your figure fit and slim;
• development of the respiratory system.

The results of training on exercise bikes live up to expectations, since this device allows you not only to effectively burn calories, but also to solve the problem of accumulated fat, transforming it into energy. It is also important that during such activities it is almost impossible to get injured. In addition, such training is not contraindicated for people experiencing problems with joints and the spine.

If we compare training on a bicycle station with training on a treadmill in terms of the number of calories consumed, then there is practically no difference between these trainings in this indicator. According to the results of the study, about 500 kcal are burned in one hour of such exercise. As a result, a person who regularly trains using this device develops sculpted calves and a slimmer waist, hips, and buttocks.

Read more about the benefits of working out on an exercise bike at home:

• the ability to exercise at any time, regardless of weather conditions;
• no special shoes, helmet or other equipment is needed for convenience and safety;
• no risk of injury;
• compactness of the simulator;
• control over the state of the body and the effectiveness of training.

Modern models are equipped with computer equipment, which makes it possible to monitor indicators: calories burned, heart rate, kilometers traveled, and others. Also, the ability to select intensity modes helps in the matter of proper distribution of loads. The device is designed so that anyone can achieve results, even if their sports training is at a minimum level.

MAIN RULES OF CLASSES

At first glance, it seems obvious that to lose weight and form a beautiful and slender figure, you just need to pedal. However, the maximum benefit from exercise will be achieved with a competent and serious approach, and not with unsystematic intense loads.

The effectiveness of classes depends on the following parameters:

• compliance with technique, body position;
• optimal load limits;
• monitoring indicators;
• equipment;
• compliance with basic fitness rules.

Each of the parameters needs to be considered in more detail.

Technique

A prerequisite for effective training is adherence to technique. Beginners most often make several mistakes when exercising on an exercise bike, including incorrect position of the back, namely its deflection in the lower back. It is important that the back is relaxed, in its natural position, perhaps with a slight rounding of the shoulders.

It is also necessary to ensure that the main weight is not transferred to the hands. They should be relaxed. The position of the feet is parallel to the floor. And to evenly distribute the load on the muscles, the direction of the knees should be slightly inward or forward. The seat height must be adjusted! The head position is similar to the position when riding a regular bicycle - straight and forward.

Loads

During training, you need to rely on your feelings and monitor your pulse. It is important to remember that these workouts will be most beneficial for the body provided that your capabilities match the range of loads. To reduce weight, it is recommended to exercise at medium intensity, when you do not need to exert any special effort to rotate the pedals. As the load increases, the training time should be reduced. In order for the fat burning process to start, the minimum training duration should be half an hour.

As for the pulse, its frequency is an important indicator. First of all, the upper limit of the heart rate is calculated, then its optimal zone is determined, which allows you to train most effectively with the help of this device for weight loss and the formation of a slim figure. The heart rate during warm-up is 60% of the upper limit, during training – 65-75%.

Indicators: observation, control, evaluation

It is recommended to keep an activity log, which will contain detailed information about indicators: distance traveled, heart rate and others. Thanks to this data, you can achieve the greatest productivity from your training. You need to monitor not only calories burned and weight, but also your feelings. Thus, the results of the classes will be clearly presented in the journal for their subsequent evaluation.

Cloth

There are several simple requirements for clothing for classes: it should not hinder movement and make it easier to fit. Cycling shorts and a tank top are the perfect solution. You can use special gloves to ensure better contact with the steering wheel. As for shoes, a model with a rigid sole is preferable, as it provides better grip with the pedals. These can be sneakers, sneakers, but it is not recommended to exercise in Czech shoes or slippers.

Rules

Despite the fact that almost everyone knows about these rules, many ignore them:

• uniform breathing through the nose;
• mandatory warm-up: exercises to warm up muscles, ligaments, joints;
• at the end of the training, “cool down” - exercises for the gradual transition of the heart to a normal frequency of contractions;
• You cannot exercise if you are weak, have any ailment, or feel unwell.

The training program, duration and load should be optimal for the physical capabilities and goals of the person training. To lose weight, the minimum workout duration should be 40 minutes. You can use music to lift your spirits during class.

Preparatory stage

When choosing a time for training, the main guideline should be the body’s biorhythms: for those who like to get up early - morning classes, for night owls - afternoon and evening classes. The main thing is that the time interval between training and time before/after sleep is at least two hours.

Also, eating before classes is allowed at least 1.5 hours before, and drinking drinks, medications, and smoking – 1 hour before. To eliminate the feeling of thirst, if any occurs during training, you should rinse your mouth with water or take one small sip.

The warm-up program should include exercises involving those muscle groups that will be involved in the training. These can be bending, squats, as well as exercises to warm up the joints and muscles of the shoulder girdle. Due to the fact that the main load is on the knees, it is recommended to massage and rub their joints. You should also not forget about stretching exercises for your leg muscles.

User weight

What is the maximum weight a home exercise bike should support?
Mini and folding equipment is designed for weights up to 100-120 kg

.
Such simulators are less stable, but have more compact sizes. Semi-professional and professional devices can withstand users weighing up to 120-200 kg
.

Tip: When looking for a suitable model for training in your home or apartment, add 10-20 kg to your current weight. The resulting indicator is the guideline that you need to rely on when choosing an exercise bike for your home.

Weight is not the only indicator when selecting sports equipment. It is also important to consider your height. Inexpensive stationary bicycles are suitable for users of average height: up to 175 cm.

But compact and mini-bikes, equipment from the middle price segment are quite suitable for tall athletes
180-200 cm.

Consider how important the abundance of programs is to you

The “software content” is designed to make the training process not only more varied, but also more effective and controllable. This is especially true for those who aim to improve their figure and develop athletic qualities through exercise on an exercise bike. Software settings can be standard (these are basic settings), heart rate-dependent (automatically adjusted to the user’s heart rate) and custom (you can create them yourself and save them in the device’s memory).

Compactness

Which exercise machine is more suitable for an apartment: compact or large?

Do you need a training model that will take up minimal space? In such a situation, it is better to give preference to folding exercise bikes or compact mini-bikes. Devices with a folding mechanism can easily be stored in the far corner of the room/closet, and portable equipment can even be stored in a small closet or under the bed: wherever it is convenient for you. Compact and folding exercise bikes do not take up much space in the apartment, but they help keep your muscles toned, and some of them even put stress on your arms.

Mini-devices, of course, will help you keep your figure in shape, but they won’t give you a good workout. The best option for losing weight is a folding exercise bike.

And if the area of ​​the apartment allows, then we recommend taking a closer look at full-fledged stationary equipment. It is more reliable, multifunctional and comfortable to use. True, it needs enough space.