How to choose an Exercise Bike for Home
What is an exercise bike?
For half a century now, mankind has been actively using exercise bikes – a design for simulating the loads of a regular bicycle. The first model of the exercise bike appeared back in the 70s and amazed with its impressive dimensions. Since then, the design and operating principle of exercise bikes have changed quite noticeably. What is good about an exercise bike? Classes on it help not only to maintain fitness, but also have a therapeutic effect. Thus, exercise bikes have been used for quite a long time in rehabilitation and health medicine for the treatment of the initial stages of coronary heart disease and hypertension.
What types of exercise bikes are there?
All exercise bikes, depending on the type of seating and design, are divided into 4 types: horizontal, vertical, hybrid and portable.
• Upright exercise machines completely imitate a track bike. Thanks to the pedals located directly under the seat, the legs are in a vertical plane and almost all muscle groups are involved. All models of upright exercise machines are compact and, according to statistics, are the most popular exercise bikes in the world. Their only drawback is that they are contraindicated for people with any kind of back injury.
• The horizontal exercise machine, in addition to being extremely convenient and comfortable, is also suitable for anyone with health problems. The horizontal position relieves the load from the back and only the leg muscles are involved during exercise. As a rule, the horizontal exercise bike is used for rehabilitation purposes.
Effective and gentle impact on the skeleton of the lower body contributes to faster recovery after various injuries. The cardiac and respiratory systems are not ignored and are also carefully worked out. Horizontal exercise machines are recognized as one of the most reliable and safe, and have been actively used in sports and medical institutions for many years. Always have a towel to clean sweat.
• The portable exercise machine was invented exclusively for people who are constantly on the move or lack free space in the house. The design of the exercise machine does not include a seat and, due to its small dimensions, is easy to transport. Unfortunately, it differs from its counterparts with vertical and horizontal types of landing in much lower efficiency. Due to the distribution of the load under a different vector, it is extremely difficult to distribute the effort on both legs during exercise. In addition, it is difficult to find a suitable and most optimal resistance.
• The hybrid exercise bike has a unique design that allows you to train both sitting and in a semi-reclining position. All thanks to the fact that the chair can be adjusted in several planes. Despite such versatility, hybrid exercise bikes are much less popular and are very rare.
The type of load also divides exercise bikes into several groups: belt, magnetic, shoe, electromagnetic and bicycle ergometers.
• Exercise bikes with a belt drive are the cheapest, simplest and most accessible to everyone. They usually do not require connection to the power grid and are completely autonomous. The load level can be increased or decreased by only the tension level of a special belt placed on the flywheel. The main disadvantages are high noise and low smoothness of movement.
• Exercise bikes with a block loading system have a heavy flywheel to which the brake pads are pressed. Such a system creates quite a decent resistance and maximum smoothness of movement. Thanks to this, the muscles are better worked out and the risk of microtrauma is reduced to a minimum. Among the disadvantages of block exercise bikes is their large weight.
• Magnetic drive exercise bikes have two magnets that create resistance to the movement of a heavy flywheel. The design, which regulates resistance by moving away from or, conversely, approaching the flywheel, allows for many more levels of load than the same belt or pad exercise bikes. High smoothness of movement, noiselessness, durability and reliability distinguish this exercise bike from all the others.
• An exercise bike with an electromagnetic drive is considered to be the most functional and high-quality. The operating principle is very similar to a magnetic drive, only the resistance is provided not by magnets, but by an electromagnetic field. Thanks to the built-in current generator, exercise bikes of this type are independent of the network. The built-in modern electronics system allows you to choose the right training mode, and pulse sensors eliminate the risk of overloading the heart muscle. The main disadvantage of such exercise machines is their too high price.
• Exercise bikes were created exclusively for use in rehabilitation and health purposes. The electromagnetic load system allows for the smoothest and most even ride, and the high functionality of the electronic module allows you to set up an individual operating mode, monitor your pulse, calories burned, and much more. The orthopedic fit reduces the existing load on the back. Exercise bikes are recommended for all those who have heart disease and problems with excess weight.
How to choose the exercise bike that is right for you?
The wide range of exercise bikes on the sports goods market can puzzle even the most demanding and discerning person. So, how to choose an exercise bike for home? When choosing an exercise bike in a store, in order to avoid various incidents, it is recommended to try it out right there on the spot. First of all, make sure that the maximum user weight is suitable for the one that the exercise bike can withstand.
Most units can only withstand up to 130 kg. Be sure to pay attention to the presence of a stabilization system (floor unevenness compensators) - this is what will ensure stability during exercise. Make sure that the exercise bike is equipped with transport rollers, which will allow you to move the exercise bike around the house without any difficulties. Elderly people, as well as those who are going to take a rehabilitation course on an exercise bike, should take a closer look at exercise bikes with an open frame, so that there is no need to throw your leg high when landing. Also inquire whether there is a system for adjusting the belts of the pedals, seat and steering wheel.
How to exercise on an exercise bike correctly?
Any workout begins with a warm-up, and exercising on an exercise bike is no exception. Just a few gymnastic exercises will prepare your body for further exercise. Since your back does not work when riding an exercise bike, its position should not differ from normal sitting on a chair - do not forget to keep your back straight. At high speed, it is advisable to hold on to the handles. It is extremely important to adjust the height of the seat so that your knees are not higher than the steering wheel, but at the same time there is no need to reach for the pedals. Monitor your breathing and try to breathe through your nose. It is strongly recommended not to abruptly stop exercising on an exercise bike. Give your heart a chance to calm down and switch from an increased heart rate to a normal one. You can choose any clothes for training, but be sure to focus on their comfort and convenience during exercise.