Exercise Bike Health Benefits
Exercise bikes are the simplest way to enjoy the benefits of road cycling. These machines are versatile, makes you active, also burn lots of calories.
Most professional cyclists resort to spin bikes for daily training when the weather is terrible outside.
Since you’re at home, you can easily control your ride distance and increase stamina over time. The tension levels make this achievable, and pretty soon, your endurance improves. Besides, the high-cardio workout helps to strengthen the heart muscles and improves blood flow.
Your glutes get into work as you lean forward, while your quads and hamstrings work as you engage the pedals. Meanwhile, your leg muscles will push along. As a result, your lower body sheds excess fat, keeping you in shape.
The forward lean with exercise bikes do impact the upper body positively. Indeed, your back muscles will expand and contract, you’ll see the effect soon. Luckily, as you support yourself on the bike’s handlebars, your arms and shoulder muscles are in action, resulting in a considerable body tone. Finally, all this translates to about 500 calories gone for every 40 minutes of workout.
Cycling indoors helps improve your body’s ability to fight diseases. It also strengthens your body’s muscular and skeletal structure. That is to say; it helps eliminate cases of muscles and joint pain.
Besides weight loss, biking indoors can improve your mental health and overall alertness. It controls hormonal imbalance, relaxes your mind, helps you to focus, and lightens your mood.
Exercise Bike: A Comprehensive Buying Guide
When buying an exercise bike for fat burning, you should spend time to know their types and specs. So, we’ve listed the three available.
- Upright Bike – This type is more like a road bike. When pedaling with an upright bicycle, much of the work is on your thigh muscles. Also, the butt and lower abs muscles are improved at a faster pace.
Most upright types use an electromagnetic resistance system; thus, they can make your experience down and uphill travels. Besides, they come with programs that focus more on fat reduction and strengthening of arm muscles.
- Recumbent Bike – With this one, you can enjoy biking without worrying about the exertion of back or upper body muscles. Generally, this model has a sizeable and comfortable seat for support.
Notably, recumbent bikes are large, so it’s an issue for people with limited space. Besides, adjusting to the lower sitting position of this bike might be challenging if you always use a standard bicycle.
- Spinning Bike – Spin bikes give you the exact feeling of riding a real bicycle except that you’re indoors. Similarly, they have resistance triggers on the handlebars, just like on gear bicycles. Moreover, these fitness cyclers feature chain or belt transmission systems to make you feel like you’re on a regular bike. Above all, they’re cheaper than other bike types yet highly reliable for weight loss.
2. Display and Programming
Computerized models have display features that show your heart rate, cadence, speed, burnt calories, etc. This display helps you to set goals and track your progress. More importantly, your morale and passion get boosted as you monitor your achievements. Most expensive models have programs for workout assistance.
The large round object in most stationary bikes is the flywheel. Its weight will determine the bike’s maximum tension. Consequently, the heavier the wheel, the higher the resistance, the greater it’s inertia; the smoother the ride. Best exercise bikes to lose weight have flywheels weighing around 10 to 50 pounds.
In general, let your preference determine the weight you’re choosing. For example, seniors or kids trying to strengthen their joints need a lower flywheel weight than professional athletes. Therefore, we recommend the XTERRA Fitness FB350 with a 3.3-pound flywheel for beginners.
4. Drive System
Most models we’ve listed have chain or belt drive systems. Chain transmission mechanisms are like standard bikes but wear too quickly. Meanwhile, belt drives are relatively quieter, durable, and more efficient.
The seat should be comfortable. Check if it’s adjustable, well-padded, and what material it is. If it ticks these boxes, buy it. However, most users prefer padded leather seats because they’re durable.
As mentioned earlier, the tension of the bike directly determines its performance. So, depending on your preference, you can choose any of these types.
- Direct-contact – This resistance is applied through friction like the braking system of regular bikes. However, it’s noisy; also, the friction pads tend to wear out too quickly.
- Magnetic Resistance – It offers broader resistance levels with a smoother feel. Besides, it’s more common and advanced than direct-contact resistance. Meanwhile, the magnetic type is contactless; as a result, it generates less noise.
- Air Resistance – An example of this type is the Schwinn Airdyne Bike Series. An air resistance mechanism features a fan wheel in the place of a flywheel. So, you’re wrestling against the wind. Here, the level of resistance increases with your pedaling speed. However, you have to put up with noise, but you’ll enjoy an infinite resistance.
Exercise bikes have either steel or aluminum frames. Here, you should know the material construction of your bicycle as it affects the bike’s performance and durability. However, steel bikes are more substantial, more durable but come at a considerable price. Aluminum frames are lighter, expensive, but robust. Some structures have powder-coatings to prevent rust and enhance durability.
8. Height Range
A spin bike is useless if it doesn’t offer a comfortable fit. Therefore, the bike’s height range is worth your attention. Most manufacturers will state the bike’s height while others don’t. So, to be safe, choose models with adjustable seat and handlebars.
9. Weight Capacity
The frame material plays a vital role in the bike’s weight capacity. So, check if the model you’re buying can withstand your body’s weight. Most versions can handle a body load of up to 200 to 350 pounds. Meanwhile, the Schwinn Recumbent Bike series has the highest weight limit on this list – it can support up to 325 pounds.
10. Control Module
The control module serves as the bike routing point. In most low priced units, the control center can be a knob or LCD screen. The expensive bikes feature bigger digital screens that not only control the programs but display vital biking stats like time, distance, speed, and burnt fat.
11. Usage and Warranty
How often do you want to use your bike? You already know that highly sophisticated and durable bikes are expensive. Therefore, if you plan on exercising regularly, you should invest in one that’ll last. Also, where possible, choose models with more extended warranty because they’re long-lasting and hardly disappoint.
Exercise bike prices range from $200 to $1500; therefore, you shouldn’t break the bank to buy a good one. However, the cheaper models will have a few flaws like an inferior seat, lighter flywheel, etc. However, remember that installing the bike at home is better than paying massive amounts yearly on a gym membership.
What to expect from units under $500 and $1000?
These types have sturdy frames, heavy flywheels, LCD, programs, Bluetooth connectivity, a large seat, and more. Indeed, they’re most preferred when looking for the perfect balance between cost and performance.
Bikes in this price category are versatile, smooth, quiet, suitable for beginners and professional trainers. Besides, they have plenty of extras for a better workout experience.
Is the exercise type suitable for you?
Check below to see the exercise type that’ll give you the most significant benefit.
- Light Cycling Routine – This workout program is for people with an average heart pulse rate of 220 per minute. Additionally, this exercise type burns around 474 calories per hour for 190-pound weight riders.
- Moderate Cycling – You’re on a medium routine if you have a maximum heartbeat of 55 to 69 percent. Moreover, if you weigh 190 pounds and cycling per hour, you’ll lose, you’ll burn about 604 calories.
- Intense Cycling Program – This schedule is suitable for people with a heart rate of 70 to 89 percent. With intense and regular workout, a 190-pound rider sheds off 906 calories per session.
Effective Workouts with an Exercise Bike
To get the best results with your stationary bicycle for weight loss, you need the following exercises.
- Same pace, prolonged ride – Here, you need to maintain your ride pace for about an hour, then build stamina with time.
- Uphill climb – You’ll get the feeling of riding uphill as you gradually increase the resistance.
- Interval training – For this exercise, you’ll alternate between speed and slow ride. For instance, if you’re speeding for 2 minutes, then ride slowly for the next 2 minutes. You can repeat the cycle for another 30 minutes to build up endurance.
Care & Maintenance
Note that maintenance need is dependent on the bike type. Therefore, read the manufacturer’s manual to know the requirements. However, the following tips are for all models.
- Choose a suitable storage location, one with enough space, dirt-free, and moisture-free.
- Lubricate all moving parts regularly to prevent wear and tear.
- Check for any loose nut or bolt and tighten them before riding.
- On discovering any frayed cable or dangling hardware, discontinue biking until you fix the issue.
- Clean your bike’s frame regularly to remove excess sweat, oil, and water.
- Wipe and lubricate the brake components on a weekly.
- Inspect your transmission mechanisms, primarily if your bike uses a chain-drive system.
Exercise bikes are essential for burning excess fat from your home. Besides, they strengthen the heart, legs, back, and hand muscles. Many bikes we’ve listed proves that you can achieve your weight loss goal and keep shape by utilizing their unique features. Indeed, you’ll see models with LCD, Bluetooth connectivity, programmable workout, bottle holder, and much more. We hope that this buying guide will boost your confidence in selecting the best exercise bike to lose weight.
The Exerpeutic Folding Exercise bike is the best model for weight loss. The top feature includes foldability, 300-pound weight capacity, 8 level resistance, and LCD screen. Above all, it takes less space and comes at a budget-friendly rate; so, it’s ideal for anyone hoping to create a home gym center.
Another outstanding exercise cycler is the DeskCycle Under Desk model. Indeed, this is ideal for people who work from home but desire to maintain healthy habits from their work desk. The portability, ease of use, magnetic resistance, and LCD are the top reasons you should buy it today.
Finally, be sure to pick a bicycle that suits your budget and workout lifestyle.
1. Can you lose weight with just exercise and no diet?
Ans. You need to eat the right food to maintain good health and help the body fight off diseases. A healthy weight loss regimen is a combination of exercise and proper nutrition. Therefore, we don’t recommend too much practice without giving the body food, rest, and water.
2. How to use a stationary bicycle for weight loss?
Ans. First, start with a lower level to avoid joint damage, then go to a higher. If you feel pain, then you’re putting much pressure on your muscles, as such, reduce the resistance. Second, set the saddle to your hip’s height. At this height, you’ll have a more comfortable leg extension as you pedal. Moreover, set the handlebar to a position that’ll let you sit upright and relaxed.
3. How many times a week should I use my exercise bike?
Ans. Having a 30-minute workout for a minimum of five days per week will give you great results.
4. Is cycling terrible for my knees?
Ans. Cycling is even more useful for people with knee pain. The reason is that stationary bicycles don’t exert much pressure on the body, saving the knee area from stress.
5. Can you lose fat by riding a stationary bike?
Ans. Riding exercise bicycles can help you burn a significant amount of fat if you watch your diet.
6. Which type of exercise bicycle is best for losing weight?
Ans. For most people, the recumbent bike is the best for weight loss because it has a pretty low impact on the joints and muscles. Besides, they burn calories effectively and are relatively comfortable.
7. Is a 20 minute on exercise bike enough?
Ans. Most fitness trainers recommend you to spend at least 20 to 30 minutes per session.
8. How much weight will I lose if I cycle every day?
Ans. If you’re regular with exercise, you’ll lose 1 pound after burning up to 3500 calories. You’ll notice the fitness changes in a few weeks if you’re working every day.