How to choose an exercise bike for the home: answers-tips

How to choose an exercise bike for the home: answers-tips

If you decide to let sports or at least a healthy lifestyle into your home, an exercise bike is a most gentle and most effective option. With it, you can not only lose extra pounds but also strengthen the cardiovascular system. Not sure how to choose an exercise bike? In this article, you will find useful and simple answer tips.

There are benefits from an exercise bike, it cannot but be
Everything you put in the effort is beneficial. Do not expect that just buying a cool brand model of an exercise bike or bicycle ergometer (a more expensive version for special training, for example, recovering from an illness or injury), you will instantly lose 10 hated pounds or immediately forget about the shortness of breath. All this will definitely happen, but later. And only if you take into account your individual needs when choosing a sports bike for home use.

For those who have no time at all to read long articles, we advise you to proceed from 7 criteria:

  1. Define a purchase goal: lose weight, win the Olympics, recover, relieve stress, strengthen your heart, pamper, etc.
  2. The weight of the user for which the exercise bike is designed.
  3. Dimensions of the exercise bike (full or mini).
  4. Load type, or braking system (belt, shoe, electromagnetic, magnetic).
  5. Seat attachment method (vertical or horizontal).
  6. The presence of an onboard computer with a system of sensors (heart rate, distance, time, calories, etc.).
  7. Price.

Specific benefits of exercising on a stationary bike:

  1. strengthening of various muscle groups (600 different muscles!), but primarily the legs and lumbar spine;
  2. training of the heart and respiratory system;
  3. improving blood circulation throughout the body;
  4. increased stress resistance;
  5. variety in sedentary work;
  6. workout without leaving home, which means time savings.

What allows you to achieve the maximum effect:

  1. the right choice of an exercise bike, based on the goals and objectives of a particular person (I want to lose weight, I want to strengthen the cardiovascular system, I want to recover from an illness);
  2. regular comfortable exercises on simulators with heart rate sensors, the ability to independently change the level of load (if you want your heart to become stronger);
  3. long sessions on models with a large flywheel weight (if you want to return to its former harmony by a birthday or New Year).

Contraindications:

  • individual recommendation of the attending physician;
  • a number of serious diseases (heart disease, hypertension, in the case of angina pectoris, a bicycle ergometer, chronic bronchial asthma, cardiovascular insufficiency, severe varicose veins, serious problems with the musculoskeletal system, severe injuries, etc.).

IMPORTANT! In general, the exercise bike is the most gentle of all exercise machines.

Limitations. Do not pedal on an exercise bike:

  • during an exacerbation of chronic diseases, as well as during a cold (even if it is mild) and flu;
  • in the first 6 months. after a cesarean section;
  • in the first 3 months. after the usual birth.

Types and levels of exercise bikes, methods of regulation
Depending on the type of load on the pedals (and they should not scroll too easily, otherwise there will be no point in training), there are 4 main groups of exercise bikes.

1.Exercise belt bikes – braking is created by the mechanical system “pedal – flywheel – belt”.

how to choose a belt exercise bike

Pros                                                                                                   

– low price

– easily repaired

– you can assemble it yourself

Minuses

– noisy

– the course is not always smooth

– weak computer unit with sensors

– the belt will require replacement over time

2.Shoe (inertial) exercise bikes – braking is created by the mechanical system “pedals – flywheel – pressure pads”.

Pros

– the best real bike riding simulators

– smooth-running provides gentle braking

– the choice of professional athletes (earlier this type of exercise bike was purchased only by sports institutions);

Minuses

– high cost (sometimes more expensive than magnetic ones)

– quite noisy

– large mass

– repair and maintenance require special knowledge

– not disassembled for storage

3.Electromagnetic exercise bikes are similar to magnetic bikes but require an electrical connection. In addition, their load is regulated not by a permanent magnet, but by an electromagnet.

Pros
– even load distribution

– smooth-running (flywheel 8-9 kg)

– built-in programs allow not only to monitor the load level but also to regulate it

Minuses

– large dimensions

– high cost

– significant power consumption

4.Magnetic exercise bikes are much more popular than belt and shoe bikes (the flywheel slows down with a permanent magnet, that is, the load is regulated by displacement – moving away and approaching two permanent magnets relative to the flywheel).

Pros

– silent

– mobile (no need to connect to the network)

– due to the smooth running, the most efficient and comfortable for exercising

– a large selection of models (from regular to branded)

– solid service life

– miniature (when compared with the shoe)

– accurately dose the load (the load level is adjusted manually on inexpensive models – just scroll a special wheel to the desired value, and automatically – at the beginning of the workout, you need to program the built-in microcontroller)

– an excellent onboard computer with different training modes and a heart rate sensor.

Minuses

– even the simplest models are several times more expensive than belt ones and a little more expensive than shoe ones

– repair, as a rule, only in service, fur

 

90-60-90, or Will he stand me?
A good person – the more, the better! Just do not forget to pay attention, when choosing this or that model of an exercise bike, for what weight of the owner it is designed for. And do your health!

Secretly: simple models, as a rule, are designed for weight up to 100 kg, and more expensive (semi-professional, professional) – for 130-180 kg.

Exercise bike design: vertical, horizontal, portable, hybrid

Upright Exercise Bike

For whom: for all;
Features: Complete stationary bike simulator. He has everything except wheels. The pedals are located exactly under the seat;
Training mode: intensive;
Special advantages: compactness, much cheaper than a horizontal exercise bike;
Special disadvantages: overloading of the spine and knees.

Recumbent exercise bike

For whom: for people who have problems with the back, spine, musculoskeletal system, knee joints;
Features: comfortable back, pedals are located under the steering wheel, and not under the seat, which is why the legs are in a horizontal plane during the lesson;
Training mode: gentle, only legs work;
Special advantages: safe, most comfortable for the back, spine, knees (no-load from above);
Special disadvantages: much more expensive than an upright exercise bike, bulky.

Portable exercise bike

For whom: for all;
Features: consists of a pedal unit, no seat and steering wheel;
Training mode: sitting (reclining) in any suitable seating position;
Special advantages: simple, compact, lightweight, convenient, relatively cheap, easy to store and carry with you on vacation, on a business trip, etc .;
Special disadvantages: the effectiveness of the training is low since the position of the body is not fixed; the load is difficult to distribute evenly on both legs; you always need to find the right seat for your practice.

Hybrid Exercise Bike

For whom: for everyone and in any conditions;
Design features: vertical + horizontal exercise bike;
Training mode: sitting (reclining) in any suitable seating position;
Special advantages: comfortable, versatile, allows you to adjust the position of the seats – from sitting upright to lying down;
Special disadvantages: expensive and heavy.

                                                           Exercise programs and hand training on a stationary bike
Most modern exercise bikes are equipped with an onboard computer – a control system with a set of ready-made training programs.

With regular training, choosing the right program, as well as alternating between different programs, you will achieve the desired result. And the program will make sure that you do not shirk the load!

Types of the most popular training programs:

  • calorie burner workout
  • distance training
  • time training
  • workout on schedule
  • constant pulse
  • Body Fat score
  • constant effort
  • fitness score
  • cardio, etc.

All you have to do is select a program and pedal. The rest is not your concern.

Function “Create programs” – this function is not available for all exercise bikes, but only in more advanced and expensive models. If you have one, you can create an individual training program. One of four at once.

Hand training is available on most portable exercise bikes, as well as select vertical and horizontal models. Do not hope that this will be a full-fledged workout of this muscle group, but after an injury or from a prevention point of view, it is quite suitable.

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