An exercise bike is quite capable of replacing a regular bicycle. This technique becomes very relevant in cases where frequent cycling is impossible or there is simply not enough time for them. An exercise bike is an excellent sports equipment for losing weight and maintaining good physical shape. It is comparable in efficiency to a treadmill, but takes up less space and puts less strain on your joints. People of any age can train on such equipment.
Almost any exercise bike is even functionally superior to a regular bicycle: built-in training programs can simulate complex terrain conditions, for example, moving over hills, ascents and descents. Some models have modes that adjust the load depending on the user's heart rate.
And most importantly, training on an exercise bike eliminates unpleasant accidents in the form of collisions and injuries from falls, which sometimes happen during regular cycling. For the same reason, an exercise bike is often an excellent alternative for those users who feel insecure on a regular bike.
What are the benefits of an exercise bike?
When purchasing an exercise bike, it is important to remember that one-time training will not provide tangible progress. You need to exercise regularly and best according to a pre-prepared program. In this case, you will not only know every day what load to work with, but you will also be able to correctly evaluate the result obtained. Before starting training, you should consult your doctor and find out if there are any contraindications. In order for progress to be constant, the loads must increase over time, so it is good if a specialist helps you create an exercise program. There are many benefits from regular exercise on an exercise bike:
- Develops endurance
- Various muscle groups are strengthened, but most of all the legs and lumbar region
- Strengthens the knee joints
- Blood circulation improves
- Exercise has a positive effect on the respiratory system
- Improves mood and increases stress resistance
Regular exercise helps you lose weight, helps you maintain good physical shape, and is an excellent means of preventing colds and cardiovascular diseases. Bicycle ergometers, the most advanced models from a technical point of view, are often used for diagnostics and as a means of rehabilitation for diabetes, arthrosis, back pain and other cases.
An exercise bike is one of the most gentle sports equipment, but it also has contraindications. You cannot exercise if you have a number of serious illnesses:
- severe varicose veins
- hypertension
- bronchial asthma
- heart defect
- serious problems with the musculoskeletal system
Even if there are no direct contraindications, you need to approach training responsibly: do not exercise too hard and stop exercising if severe pain occurs or your health suddenly deteriorates. You need to move towards your goals confidently and without haste: this is the approach that is correct and most effective.
Types and principle of operation
There are 3 main groups of devices:
- mechanical. A belt on the flywheel increases or decreases friction. The main disadvantage is that there are few degrees of load;
- magnetic. The level of resistance of the pedals depends on the interaction of the magnet and the flywheel, and various load options are provided;
- electromagnetic. An electromagnetic field is used, the projectile is connected to the network. The equipment is characterized by variability in resistance levels and allows you to create training programs.
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As evidenced by reviews of exercise bikes for home , mechanics are comfortable to use when light loads are required; in the case of magnetic models, the maximum level of resistance is limited due to the small flywheel.
How does an exercise bike work?
The principle of operation of all exercise bikes is very similar to the principle of operation of a regular bicycle: the user rotates the pedals with his feet with some effort. In most cases, the athlete sits vertically in the saddle and holds the handlebars, but there are also models with a horizontal design that allow you to train in a lying or reclining position.
Rotation of the pedals causes the flywheel to spin, the resistance of which is adjusted by pressure pads, magnets or some other method. In almost all cases, the load level can be adjusted independently. For exercise bikes with an on-board computer, the load can be changed by automatic programs directly during exercise. In addition, the computer collects data about the user’s actions and can display basic indicators: time, distance, heart rate, etc.
Shoe loading system
A less common loading system among exercise bikes. The system is based on special pads that are pressed against a steel flywheel. The load changes as the degree of pad pressure on the flywheel increases or decreases; adjustment is done manually. Trainers with a block load system simulate riding a regular bicycle well due to their design; they are also called spin bikes.
+ Advantages
- Good simulation of cycling
- Does not require connection to an electrical network
- Easy to use
- You can ride standing
- Flaws
- High price
- Difficult to find spare parts (pads)
- Lack of workout variety
- It is not convenient to adjust the load during training
Exercise bike designs
Vertical
- most similar to a classic bicycle: the athlete sits in the saddle and holds the handlebars, the pedals are located lower under the seat. Such structures are compact and much cheaper than horizontal ones. The main load falls on the abdominal muscles, waist, legs and gluteal muscles. For home use, vertical type exercise machines are most often chosen. The downside is the increased load on the knee joints and spine, which is why vertical models are not always suitable for rehabilitation for some injuries and illnesses.
Horizontal
– differ in that the saddle is in the same plane as the pedals and can be moved back. This adjustment helps the user to find the most comfortable position and correctly distribute the load. At the same time, the load on the back and lower back is significantly reduced, which makes a recumbent exercise bike an excellent choice for recovering from injuries. Horizontal models are a good choice for older people and overweight users. Such equipment is safe, but takes up more space in the room and is on average more expensive than vertical-type structures.
Portable
– are a portable pedal unit. They have neither seats nor a steering wheel: the user exercises while sitting on a chair or sofa. The design is very compact, rarely weighs more than 5 kilograms and is easily transported from place to place. Portable exercise machines are cheaper than others, but are not as effective due to the lack of constant fixation of the body and uneven distribution of the load on both legs.
Hybrid
– combine the advantages of vertical and horizontal types. The saddle can be adjusted so that it is above the pedals or in the same horizontal plane as the pedals. Hybrid exercise bikes are very comfortable, but take up more space and are more expensive than upright, recumbent, and portable exercise bikes.
Service Features
Another important advantage of the presented models for home use is the ease of maintenance of the mechanisms. This result was achieved due to the fact that the presented model has the simplest possible design. This allows you to eliminate the likelihood of significant malfunctions and achieve a large frequency between scheduled work. One of the main points that needs to be monitored during work is the lubrication condition of bearings and other moving parts. In addition, it is important to check the condition of the magnetic pads.
Choosing an exercise bike for its intended purpose
The design and load control system are selected depending on how and for what purpose the simulator will be used.
Intensive training to achieve high results
For sports training and continuous improvement of physical performance, a vertical type model is usually purchased. For athletes, a wide range of loads and convenient adjustment are usually important. The best result with frequent and long-term training is achieved when, overcoming the load, the user leans forward during training. In this case, a good choice for home use would be a model with a belt, electromagnetic or aerodynamic load control system.
Constant cardio training
Cardio training will require long sessions (up to 30 minutes or more). For these purposes, it is better to choose a simulator on which it is convenient to pedal in an inclined and vertical position of the body. Typically these are vertical models with a wide range of saddle position settings. Load adjustment – belt, electromagnetic or aerodynamic.
Rehabilitation aimed at gentle progress
Rehabilitation during the recovery period after injuries does not require a wide range of possible loads and a wide variety of training regimes. For these purposes, choose a simulator with the most comfortable fit and convenient adjustment of the saddle both in height and in the horizontal plane (forward/backward). For rehabilitation, exercise bikes with a horizontal or hybrid design are usually chosen.
Which exercise bike is best for weight loss?
An exercise bike for weight loss must be selected depending on the individual characteristics of the user. For people weighing more than 100 kilograms, at the initial stage the best choice would be a recumbent exercise bike or a hybrid version. It will be easier to practice on it.
For girls to maintain a good figure, a vertical type model with a belt, magnetic-mechanical, electromagnetic or aerodynamic system will be enough.
Some exercise bikes have automatic programs that change the load level to maximize calorie burning. It will be easier to lose weight if you meet some important conditions:
- Training time should be between 40 and 60 minutes
- The intensity of the load should increase and decrease gradually: the maximum pace should occur in the middle of the session
- Calories are burned most efficiently at a heart rate of about 130 beats per minute
These conditions are valid only if the training is comfortable, not exhausting and not exhausting. Working hard often does more harm than doing nothing. The main starting point is always personal well-being. Always stop exercising if you feel pain or fatigue.
Who and what is it suitable for?
As reviews show, exercise bikes for home can be used for solving various problems:
- weight loss. To get rid of excess weight at home, it is recommended to exercise in the morning for 20 minutes in the form of exercises on a mini simulator, tracking the number of calories burned;
- rehabilitation. With the help of a compact apparatus with rotating pedals, it is comfortable to develop the mobility of arms and legs after injuries, to strengthen joints;
- prevention. You can prevent illnesses associated with sedentary work by regularly placing stress on your lower limbs. To do this, you just need to install a mini exercise bike under the table and pedal while working at the computer. This promotes the activity of blood vessels and strengthens muscle tissue.
On a note! has good reviews for home use and as an alternative to a children's treadmill.
What to look for when choosing an exercise bike
Maximum user weight
As a rule, household exercise bikes are designed for users weighing up to 100 kilograms. For professional and semi-professional equipment, which can often be seen in gyms and fitness centers, the upper limit is somewhere around 130-180 kilograms. It is always better to purchase a model with a maximum allowable weight reserve of about 10-20 kilograms. In this case, it will be possible to avoid increased wear of moving parts and power modules of the structure.
Free space for installation
The larger and heavier the exercise bike, the more comfortable, stable and safe it will be. But it will also require more space in the room.
Expect to have to make room around it too. Manufacturers usually recommend not installing anything within a meter of a structure.
If you are going to exercise for a long time, choose a model with a bottle holder and a mount for mobile devices. Such options have long ceased to be rare.
Flywheel weight
The weight of the flywheel directly affects the range of loads and the smoothness of the pedals. The heavier the flywheel, the smoother the ride and the higher the possible load limit.
For those who want to lose weight, we can recommend a model with a flywheel weight of 6-9 kilograms.
For cardio training and maintaining good physical shape, you can purchase an exercise bike with a flywheel weight of 9 to 14 kilograms.
For continuous improvement of performance, models with a flywheel weight of more than 15 kilograms are better suited.
Availability of cardiac sensors
Heart rate sensors are a welcome addition as they allow you to track your fitness during workouts. You can, of course, trust this function to a fitness bracelet, but it’s not always convenient to look at your wrist during exercise. It is much more convenient when heart rate indicators are displayed on a computer monitor, which is located right in front of your eyes.
Sensitive sensors are often located on the handlebars. This is not the most accurate or reliable option, since you can't always keep your hands directly on the sensors. More accurate measurements are made by performance tracking systems that connect to the simulator computer by wires (clip on the earlobe) or wirelessly via Bluetooth or Wi-Fi (suction cup on the wrist or fingertip).
It is worth remembering that the readings from exercise bikes cannot be used for medical purposes, since they do not have sufficient accuracy for this.
Operating rules
- Before using the equipment, it is important to carry out reliable and qualified installation. Installation is carried out by an adult who has previously read the instructions.
- Before installation, it is recommended to lay down a mat to avoid damaging the floor covering.
- Exercise bikes are intended for use by adults; if a child is allowed to use the equipment, it is necessary to familiarize him with the rules for using the device in order to avoid injury.
- Classes are conducted in special sports shoes.
- When maintaining equipment, only environmentally friendly materials , damp cloth, and soap solution are used. No caustic cleaners or solvents are used.
To ensure equipment longevity, lubricate moving parts at least once a week.
- Bushings, cables, pulleys, seat upholstery and other parts should be checked regularly for signs of wear. There should be no cracks in the welds.
- If the simulator computer runs on batteries, it is important to check their condition regularly. Dead batteries can leak and damage electronics.
Pre-installed programs
Almost every exercise bike has automatic programs with different types of workouts. There are programs for losing weight, for strengthening the cardiovascular system and respiratory system, and modes that allow you to withstand certain training conditions (time, distance traveled, etc.). In some cases, the user can program his own conditions and store them in the computer's memory.
The most common pre-installed programs are:
- Quick start (warm-up) is a program that regulates the load so that the body has time to prepare for a high pace.
- Timed – training is limited to the number of minutes set on the timer.
- By distance – the user sets the desired distance, and the system tracks the distance traveled. Completion of the workout is accompanied by a sound signal or message on the computer monitor.
- Interval mode is a program with gradual alternation of loads: from high to low, and vice versa.
- Hills is a program whose conditions are similar to those of the interval mode, but here the load changes smoothly.
- Fat burning mode – training at a calm rhythm. Despite the fact that more calories are burned during intense exercise, the program stimulates the long-term process of burning fat.
- Aerobic – rehabilitation program for users with diseases of the heart, blood vessels and respiratory tract. The load changes slowly, smoothly and insignificantly.
- Random selection - training conditions are similar to the conditions of the interval mode, but in this case the program alternates the level of loads and the time of their change in a random mode. This training option may be of interest to experienced users.
- Cool down is a mode of gradually reducing the load until the workout stops completely. Used as a final stage after exercises in other modes. Relieves muscle tension and promotes better adaptation of the body.
- Custom mode – allows the athlete to independently set the level of load and training time.
To achieve better results, instructors recommend not focusing on one mode, but alternating interval loads with uniform loads. Over time, load levels should gradually increase.
Expert advice
Now you know almost everything you need to choose the right exercise bike for your home.
But before purchasing, experts advise deciding on the purpose of its purchase:
- If you are purchasing this product for the whole family, consider the weight of the largest member. If you have children, then purchase a simulator with the ability to adjust the location of the height level, tilt of the steering wheel and seat.
- If you are buying it for weight loss, then take a closer look at models with a built-in calorie burn tracking function. Also consider the size of the flywheel - the larger it is, the more load you can get from the exercise bike. If the person who will exercise on it has a lot of weight and dimensions, then it is better to purchase a horizontal model.
- If you are aiming for constant and serious training, buy an upright exercise bike with a powerful flywheel. Please note that there are functions for setting and adjusting activity modes.
- If sports equipment is purchased for rehabilitation after an illness or injury, then professionals advise purchasing a mini-exercise bike, but before that, direct consultation with your doctor is necessary.
We hope that after reading this article, you have decided which exercise machine is best to buy for your home. We wish you success in purchasing it and long health!
Benefits of GetActive exercise machines
The GetActive company's model line includes exercise bikes for maintaining good physical shape, for losing weight, and for gradually improving performance.
Benefits of the GetActive technique
- High build quality.
- Reliable and durable belt drive.
- No electrical connection required. Can be installed anywhere in the apartment.
- The simulators are easy to assemble and disassemble. There is no need to involve specialists in the assembly.
- Modern stylish design.
- The optimum ratio of price and quality.
- The kit always includes instructions and all the necessary accessories for assembly. The simulators do not take up much space when disassembled and are easily stored.
