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Indoor Exercise Bike

Indoor Exercise Bikes

What is an Exercise Bike?

Indoor exercise bikes are like regular bicycles, but without wheels*. Exercise bicycles provide an effective cardio-workout (to raise heart-rate) and burn a reasonable number of calories to help weight loss. There is no impact from your upper body weight, so you can strengthen your butt and thigh muscles without putting stress on your knee or ankle joints.They are safe, effective and easy to use by all gym-visitors including seniors and pregnant women. A gym or health studio may have 4 different types of exercise cycle: (1) Traditional upright Stationary bike; (2) Recumbent bike (horizontal seat); (3) Dual Action bike (with moveable handlebars for upper and lower body workout); (4) Studio bike for high-speed spinning workout.

* Spinning or studio-bikes, are the main exception. These cycles do have a front wheel or sometimes two wheels, but the bike is grounded or bolted to the floor.

Types of Indoor Exercise Bike

Stationary Bikes are by far the most popular form of exercise bike. Stationary bikes provide good lower body fitness workouts. Recumbent or semi-recumbent cycles have chair-like seats and are more comfortable than stationary bikes as they provide better back support. They promote efficient blood flow throughout the body. Dual action bikes are upright bikes with movable arm handles so you can exercise your upper body as well as your thighs and butt. The aerobic intensity is better because of the arm handles and upper body toning is enhanced. Spinning, using studio bikes, is basically road-cycling brought indoors. A studio bike feels more like a regular bike and is used for more high-speed cycling.

Lower-Body, Fat-Burning Workout

An exercise bike typically provides a low-impact, medium intensity aerobic workout, which means you make your heart work harder and pump increased amounts of oxygen-rich blood to the muscles. This helps you to burn fat. Also, by varying the resistance levels, or using a dual-action bike, you can turn your bicycling routine into a relatively high-intensity cardiovascular workout and burn more calories for even greater weight loss.

How Often Should I Use an Indoor Exercise Bike?

Beginner Cyclist
Use different intensities. 5 minutes low-intensity cycling, 30 seconds higher-intensity. Do this 4 times.

Medium Cyclist
Ride 10 minutes at high intensity, then 2 minutes at low-intensity. Then do 8 minutes at a higher level of intensity than the first 10 minutes, then 2 minutes at low-intensity. Each increasingly harder interval should be 2 minutes shorter than the one before, but keep on increasing the intensity. This should take 40 minutes. Finish with some slow pedaling to cool down.

Advanced Cyclist
To test maximum capacity, plan on riding for a certain period of time – say 40 minutes - and use progressively higher resistance throughout the ride. Increase the resistance every 3 or 4 minutes. When you are halfway through the session, decrease the resistance at regular intervals over the same amount of time.

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