This article looks at the five types of stationary exercise bikes: the upright, spin, recumbent, air, and hybrid.
Most of us learn to cycle at a young age. When we do, the skill is locked into our procedural memory, a form of long-term memory storing information for performing specific tasks, from tying your shoes to riding a bike.
Once learned, we don’t usually forget such tasks, thus the old saying, “it’s just like riding a bike.”
Table of Contents
Why choose cycling?
Along with walking, cycling is one of the most organic and accessible forms of cardiovascular exercise. It’s also among the most popular fitness activities.
Unlike jogging and running, cycling is gentle on the knee, ankle, and hip joints. It offers people of all ages and fitness levels an opportunity to get out into the fresh air and improve their fitness and health.
But what about when bad weather hits, and you don’t feel like heading out?
In this situation, indoor cycling offers the same benefits as outdoor cycling and more.
As with outdoor cycling, studies have shown that indoor cycling can help you improve your aerobic capacity when done regularly.
When combined with the proper diet, it also promotes weight loss, can can regulate blood pressure and improve your lipid profile.
These benefits are valuable; however, the exercise bike world can be confusing for newbies.
Would-be cyclists seeking the benefits of stationary bike workouts may have trouble deciding which of the five different types of bikes to buy.
Each has unique benefits, features, and purposes. Knowing these differences before buying a bike is essential to get the most from your workouts.
Keep reading for a breakdown of the five types of stationary exercise bikes to help you decide which, if any, will be right for you.
I will include links to reviews of bikes from each category, as models vary considerably regarding functions, features, and accessories.
NB: Anyone with joint issues should check with their doctor before starting a new fitness regimen.
Types of Stationary Exercise Bikes to Consider
Upright bikes –
Upright bikes are what most people imagine when they think of an indoor bike.
They are a happy medium between recumbent and spinning bikes.
Upright models offer the benefits of traditional cycling with the added features and functionality indoor workout equipment can provide.
Often featuring a padded seat slightly wider than a spin bike’s, they typically have oversized pedals positioned below the saddle as a regular bicycle does.
Their handles are high, so you only need to bend forward slightly to reach them.
Some upright bikes fold for compact storage. Like the spin bike, recumbents don’t usually have back support.
As with spin bikes, the seat can cause discomfort, so it’s advisable to buy a model with a standard seat so you can replace it if need be.
Like spin bikes, upright machines are compact, so they don’t require much space. They do not accommodate standing pedaling.
Who do upright bikes best suit?
An upright bike will give cycling enthusiasts as challenging a workout as they want.
A recent stationary bike study found that the rectus femoris – one of four quadriceps muscles that flex the thigh at the hip and help extend the knee – was engaged more during upright pedaling than when cycling on other types of bike.
This makes it an especially sound choice for anyone wanting to increase their mobility as well as fitness.
Spin bikes –
Spin bikes resemble their sports road bike counterparts and offer an authentic cycling experience.
They have traditional bike seats and pedals identical to outdoor bikes.
Their handlebars are slightly lower than the seat. This means you have to lean forward to grip them. Doing so will engage your core muscles.
Spin bikes offer a means to quickly improve cardiovascular function and stamina and burn a lot of calories.
If you buy a model with standard-sized pedals, you can swap these out to SPD pedals or use a cage strap or cleats if desired.
Along with seated pedaling, you can stand on the pedals while training to increase the intensity and target different muscles.
Who do spin bikes best suit?
Spin bikes are an excellent choice for cycling enthusiasts and professional cyclists wanting to train and challenge their fitness at home, but anyone can use one.
They are a perfect indoor cycling option for people serious about getting into or staying in shape.
The main negative of these bikes is that their seats are small and thin, so new cyclists may find them uncomfortable. However, most people acclimatize.
Try placing a folded towel on the saddle, buying a gel seat cover, or changing the seat to increase the comfort factor immediately.
Click here to read an article on the benefits of spinning workouts for health and fitness.
Or click here to read reviews of popular spin and upright bikes.
Recumbent bikes –
Many people settle on a recumbent after researching the different types of exercise bikes. This is not surprising, given that of all indoor bikes, recumbents are the easiest on the body.
With their broad, low seats and backrests, recumbent bikes resemble lounge chairs.
Unlike a traditional bicycle with pedals positioned directly below a standard bike seat, the pedals of a recumbent bike are to the front.
This semi-reclined position reduces stress on the back, knees, and upper leg muscles.
In addition to handlebars by the control panel, recumbent bikes also frequently feature handles adjacent to the seat. You can grip these for easier access to and from the seat. They also offer extra support during workouts if needed.
A downside of recumbents is that they take up a fair bit of room and don’t fold to store.
Who do recumbent bikes best suit?
Recumbent bikes are suitable for people of any age and fitness level with the required space to house one.
They offer excellent stability and are the best choice for individuals who require extra support and those with joint issues.
They also benefit people with mobility issues that prevent them from climbing onto and off a higher seat. People rehabilitating from a knee injury can benefit from this design since workouts do not place undue stress on joints.
To read reviews of popular recumbent bikes, click this link.
Air bikes –
Stationary air bikes are typically robust, offering excellent stability and adjustable seats to accommodate people of different heights.
They usually have a compact, minimalist design.
Their handlebars move forward and backward to coordinate the pedaling motion and provide a total body workout .
Resistance comes through a large fan or blade that provides smooth, consistent movement. The faster you pedal, the greater the resistance and, therefore, the more challenging your workout.
Many air bikes feature an onboard console that displays real-time feedback on metrics that may include your distance traveled, time, and calories burned. This helps users track their progress and stay motivated during workouts.
Air bikes often have pedals with adjustable foot straps for holding your feet in place as you pedal.
Examples include the Schwinn Airdyne Pro, the Schwinn AD2 Airdyne, and the LifeCORE Fitness Assault Air Bike.
Who do air bikes best suit?
The air bike’s adaptive resistance system caters to users of all fitness levels, making it a great option for families to share.
With their easy-to-implement resistance changes, air bikes are an excellent choice for anyone wanting to cross-train or incorporate HIIT into their fitness routine.
Its compact dimensions suit those with limited space.
Stationary air bikes don’t have back support, so they aren’t recommended for anyone with back pain.
Hybrid Bikes –
Hybrid exercise bikes combine elements of traditional stationary bikes with additional features to provide a more versatile workout experience with the features and benefits varying.
They are usually compact with seats and handlebars that adjust to suit users of different heights and builds.
Many hybrid bikes can be used as an upright or a recumbent.
Most have adjustable resistance that can be implemented by turning a dial. They also have built-in workout programs that simulate various terrains and vary the resistance automatically, so you can do interval training.
Hybrid bikes typically have Bluetooth connectivity, USB ports, or compatibility with fitness apps so you can track your sessions, set fitness goals, and participate in virtual cycling classes.
A console with a LCD shows workout statistics such as your speed, distance covered, hart rate, and calories burned.
Examples of this type of bike include the Stamina Exercise Bike and Strength System White Blue 15-0344 and the Stamina Wonder Exercise Bike with Upper Body Strength System.
Who do hybrid bikes best suit?
Hybrid exercise bikes suit individuals with limited space for exercise equipment wanting to vary their fitness regimen for faster fitness gains and to prevent boredom. This is possibly by swapping between an upright and recumbent position and taking advantage of the various programs this type of bike offers.
They are also excellent for individuals who enjoy technology and an interactive workout experience.
Types of Stationary Exercise Bikes Summary
Cycling effectively enhances your fitness, stamina, strength, flexibility, muscle definition, and cardiovascular health and helps with weight management.
Choosing the right type of bike can make your exercise routines more enjoyable and help you progress towards your fitness goals smoothly.
For instance, some bikes have movable handlebars for targeting the upper body muscles.
Many come with workout programs and a display screen showing your performance metrics.
Some have a heart rate monitor, adjustable resistance, wheels for portability, and fold to store.
These factors should be considered when selecting a bike, and you won’t have to pay a fortune for a high-quality one with everything you need.
If you require extra support, have painful joints or mobility issues, or are recovering from an injury, a recumbent bike will be your best option.
Spin bikes offer a cycling experience ideal for athletes and dedicated long-distance riders seeking intense training sessions.
Upright bikes are popular because they have a similar feel to outdoor ones.
With air bikes, your effort level determines the intensity of your workout, giving you control over how challenging it can be.
Hybrid bicycles offer a way to mix up your fitness routine.
Some bikes fit into more than one category. For example, they are both air and hybrid models.
Now that you’re familiar with the main types of exercise bikes and how they differ, choosing the right one for your needs should be more straightforward.
Whatever choice you make, if you put in consistent effort, you will soon be fitter and healthier for it.
Happy Cycling!
