For many, exercise bikes are associated with something bulky and bulky, although in reality there is a very interesting variety of mini exercise bikes, which are something like portable pedals.
You can even take this compact model on a trip so you don’t forget about fitness.
In addition, such cardio equipment allows you to train not only your legs, but also your arms. In general, the option deserves attention. Next, we’ll talk about this type of fitness equipment.
What is a mini exercise bike?
Imagine a standard exercise bike. Now remove the steering wheel from there, then remove the seat. Only the part with the pedals will remain.
This is exactly what a mini exercise bike is, which is nothing more or less than a mechanism with spinning pedals . Compact, convenient and very effective.
Moreover, such models may also have on-board computers that will allow you to take the necessary measurements (like distance or calories) and even create heart rate-dependent workouts.
How is it different from full-size ones?
The main difference is the absence of a seat and steering wheel. Therefore, you can choose exactly how you sit in order to pedal. By the way, there are a huge number of options here.
Indeed, in large-sized varieties there are only two options:
- Vertical - when the pedals are strictly under the seat;
- Horizontal - when the pedals are in front approximately opposite the seat.
Of course, there are hybrids, but not many people use hybrids and not many even know about this variety. Although the option is more than interesting. All 12 types of exercise bikes are described in the article at the link.
However, in mini trainers there are even more options for pedaling than in hybrid ones. You can twist lying down, sitting, even on your side. Training variations depend only on your imagination.
Also previously noted was the ability to spin the pedals with your own hands, and this also opens up significant scope for training. Such a dynamic load is difficult to achieve with other types of simulators.
A significant difference is the mass that the flywheel in the simulator has. It is the mass of the flywheel that allows you to increase the load. Manufacturers try to make small exercise bikes light and compact, so small flywheels are used here; accordingly, super-intensive loads and interval training are not so accessible here, but a lot depends on the training method.
Features and differences of portable exercise bikes
In terms of its effect on muscles, a portable exercise machine can be quite comparable to a full-fledged bicycle. The main structure consists of a body with a flywheel and pedals. Such exercise bikes are compact in size, do not require much space, and are easy to move. Many models are equipped with an on-board computer. The distance traveled, calories burned and other parameters are displayed on its screen.
Mini-devices differ from regular exercise bikes in the absence of a steering wheel and a seat. The user independently chooses the most convenient location. You can pedal not only with your feet, but also with your hands. In general, in terms of the number of options, these products even surpass large-sized units. After all, standard models have only two varieties - vertical and horizontal. There are also hybrid options, but they are used very rarely.
For what purposes is this variety used?
Goals can be different, as well as for fitness in general. Let's look at the main ones.
- For weight loss. A completely suitable option for home exercises, you can track the number of calories burned and perform workouts when it is convenient for you (you can use a table to count calories). For example, a 20-25 minute exercise in the morning on an empty stomach can not only be an excellent exercise, but will also allow you to gradually normalize your body weight.
- For rehabilitation. Many models of such simulators are available in medical equipment stores. They are indeed often used for rehabilitation when it is necessary to develop the mobility of the limbs (See separate articles on exercises for the elderly, and for strengthening the knee joint).
- For prevention. Place such a simulator under the table and do work at the computer, place it in front of the TV and relax profitably. Easy and understandable movements will allow you to improve blood circulation in the lower extremities and prevent many ailments that are observed in people with sedentary work.
- For children. A good alternative to a children's treadmill, a full-fledged children's exercise bike and other children's exercise equipment. Available load for the child’s body, useful mechanics of movements.
- To develop endurance. Aerobic exercise is incredibly beneficial for the cardiovascular and respiratory systems, and a mini exercise bike allows you to get this kind of exercise. 40 minutes to an hour of training every day and you will get not only prevention, but also significant progress in improving your health.
Thus, this type of simulator can be useful to a variety of people.
Attention! If you use exercise bikes, including mini ones, for weight loss, you need to take into account the features of on-board computers. As a rule, they slightly overestimate the number of calories burned by 10-15%.
Working principle of a mini exercise bike
Today, a compact mini exercise bike is common.
It differs from the usual version in the following ways:
- The weight of the product is much less. This simplifies the process of rearranging and transporting it.
- The design has no seats or steering wheel. In essence, it is represented by a flywheel, which is hidden in the body and standard pedals.
- There is also a regulator on the body that allows you to change the transmitted force.
- The load system is represented by a belt-type mechanical structure.
The operating principle of the mechanical type design is quite simple. Therefore, the mini exercise bike can last for a long period.
Advantages and disadvantages
The compact version of the exercise bike has a fairly large number of advantages and disadvantages that must be taken into account.
The advantages include the following points:
- Light weight. Modern models, due to the use of certain materials, weigh about 4-8 kilograms. Therefore, even a child can move it if necessary.
- Compactness. Most models have a length of no more than 50 cm. That is why the mechanism can be purchased even for installation in a small apartment.
- A simple operating principle determines the maintainability of the design. As practice shows, you can do it yourself.
- It is possible to exercise in a comfortable position. A fairly common example is that while working at a computer while sitting on a chair, you can also pedal.
- Compared to a conventional exercise bike, using this one eliminates the possibility of placing a high load on the back.
Modern models are equipped with a control computer. It is designed to display:
- Achieved speed.
- Duration of the lesson.
- Virtual distance traveled.
- The number of calories that were burned.
However, there are several serious disadvantages that must also be taken into account. They are as follows:
- The design has an acceptable load level. It depends on the weight and dimensions of the installed flywheel.
- The mini version is often equipped with a flywheel, which weighs 2-3 kilograms.
The information above indicates that a standard exercise bike is suitable for a young person or a man with strong calves, since the mini version is not designed for high loads.
What types of this simulator are there?
The main difference here is the degree of load regulation. In general, the load is regulated by a flywheel, which is attached to the pedals and requires a certain amount of torsion force. At the same time, different systems can control the flywheel.
- Mechanical. The simplest option is to put a belt on the flywheel, which can increase or decrease friction. With the regulator you change the belt tension and thus vary the load. At high speeds the pedals can scroll and there are not many degrees of load.
- Magnetic. The system uses a magnet that moves towards and away from the flywheel. Accordingly, no friction is used here, but other physical interactions are used. More load adjustment options, no scrolling.
- Electromagnetic. The most modern option, which may often require connection to an electrical outlet. The magnets here are electric and wear out much less. Many load options, the ability to create training programs.
Which one is better for you is up to you to decide. One way or another, in all models the flywheel has a small mass and this fact limits the maximum load. You can’t always achieve the same pedal resistance as on standard exercise machines. However, magnetic options can adjust the flywheel quite well, and for simple home workouts, a mechanical one is quite normal. about the rules for choosing an exercise bike .
What muscle groups can you train?
The main effect of exercise bikes for home is primarily aimed at creating a load on the leg muscles. Just like with standard devices, the hamstrings, quadriceps, calf, soleus and gluteal muscle groups are actively working. The abdominal muscles are partially involved.
With the help of portable exercise machines, it is possible to train the arms, which also involves all muscles. The degree of load is distributed evenly; for this purpose, special training programs are drawn up in advance.
How to practice it correctly?
For training on a mini exercise bike to be as effective as possible, it is very important to know how to use it correctly. The method of training largely depends on the goal. For example, your doctor can advise you on what activities to do for rehabilitation. Therefore, here we will describe the main tips and recommendations for classes.
- Sitting. It is forbidden to exercise while standing on mini exercise bikes and it is better not to even think about it. The maximum load on each model is indicated based on the user’s sitting position. Therefore, you will need to choose the optimal seat for your studies. An armchair or chair with a comfortable backrest is the best option. In fact, you can choose what degree of inclination of your legs, how far to place the exercise machine from yourself, and the like. Depending on the height of the seat and the location of the machine, you can vary the load on different muscles. You just need to try to make the seat comfortable and take the load off your back.
- Emphasis. Often, simulators require some kind of support so that the structure does not move. Therefore, you may need an anti-slip surface or a surface against which you will rest the machine.
- Duration of training. If you have goals like losing weight or improving your cardio, you need to choose the optimal (not too short) workout duration and maintain an optimal pace. It is best to get a heart rate monitor in order to accurately determine the required load and duration of exercise.
In order to pump up your arms, you just need to place the exercise machine on a table or similar surface. In order to create an optimal load, set the distance so that at maximum extension the leg remains slightly bent, that is, it does not extend completely.
Operating rules
If you use an exercise bike at home, the reviews of which are most often positive, it is important to follow the operating rules for the training to be effective.
seat
To exercise on a mini exercise bike, you need to choose a comfortable seat, which can be used as a chair, ottoman, armchair. The height of the seat and the location of the apparatus depend on such things as the level of inclination of the legs, variability of the load, and the ability to work certain muscles.
You can pedal by hand while sitting in a comfortable position or standing. In some cases (on the recommendation of the attending physician), they train while lying on their stomach on a couch, placing the apparatus on a stand of appropriate height.
Installation of the simulator
The design is relatively lightweight, so it’s worth considering options for reliable fixation on the surface so that it does not move during training. Most often, an anti-slip mat is used; pieces of furniture can be used as a stop.
Exercise mode
Depending on the goal (weight loss, muscle strengthening, rehabilitation after injuries), you need to choose the appropriate duration of exercise, track the number of calories burned, and use a heart rate monitor to regulate the load.
How to choose this simulator without a seat and steering wheel?
In the selection process, you should evaluate your own goals from the very beginning, based on this you look at the main parameters:
- flywheel mass – the larger the flywheel, the more intense the load you can get, so for active training you should choose models where this parameter is higher, but, as a rule, the range is 2-3 kilograms;
- body material – the main options are steel and plastic, plastic is lighter but less durable, with a steel trainer you get higher reliability, but the weight also increases slightly;
- load adjustment - the advantages and disadvantages are discussed in the paragraph on the types of these simulators;
- computer options - the standard version offers distance, time counting and calories, improved ones may even have training programs and heart rate-dependent programs;
- ergonomics - although the designs are not particularly different, you should pay attention to the comfort of the pedals and straps, the location of the pedals relative to the body and other factors.
Attention! The ability to adjust the load and get more intense workouts also depends on the type of machine. In this sense, the most “training” option are electromagnetic and magnetic models (which can be used for cycling training). For simple aerobics, belt trainers can also be useful.
Popular models
The ranking of the best inexpensive mini exercise machines includes products from domestic and foreign brands.
"Aerofit"
The projectile with a mechanical system has a steel body with plastic pedals and weighs about 4 kg. The computer has a standard set of functions on the top panel.
DFC SC-W002
The exercise machine weighs about 6 kg and has a mechanical load regulation system with a 2 kg flywheel. The case is plastic with a large monitor; the computer allows you to track not only the duration of training, calories, distance, but also speed.
DFC SC-W002X
An inexpensive folding mini exercise bike with an on-board computer with standard options is equipped with a shoe loading system.
Torneo Duo
The lightweight, sleek, belt-mounted model features a computer with standard functions. The original pedals are easy to grasp with your palm. According to reviews, a good exercise bike for home helps to comfortably pump up your arms.
Sport Elite BY-810
The durable unit made of steel and plastic with a belt system is equipped with a convenient computer, and adjustable pedaling intensity is provided. The standard set of functions has been supplemented; you can see both speed and rotation frequency on the screen.
Torneo Smart Bike
The option costs a little more in comparison with previous analogues. However, perhaps this is the best exercise bike for the home, the reviews of which are extremely positive. The case is massive, the computer is placed in a separate rack, the total weight of the projectile is 8 kg. The effectiveness of classes is facilitated by the ability to create various programs, which is due to the presence of many degrees of load adjustment.
