It is hard to find a fitness or rehabilitation center without an exercise bike. In some centers you may find a few of them mixed in with all the other cardiovascular equipment; in others you will find classes entirely focused around the use of the exercise bike. Either way, the American College of Sports Medicine suggests that using a stationary bike is an excellent, low-impact way to exercise the cardiovascular system.
Types
The two basic types of stationary bicycles are upright and recumbent. The difference between these two is that on an upright your legs are below the body, just like a regular bicycle. This is the type of bike you will find in an indoor cycling class. With a recumbent, your legs are out in front of the body. Both types then have various methods to provide resistance, including magnetic, air and flywheels.
Seat Position
With an upright bike, your legs get the majority of the workout. If you suffer from low back problems, however, you may not be able to tolerate the pressure this type of position puts on the back and groin area. Additionally, for those with balance and mobility issues, the positioning of an upright bike seat can be difficult to navigate. Since the legs are positioned in front with a recumbent compared to the upright, the seat is closer to the ground, making access easier for the less mobile. Usually, the seat on the recumbent is also larger, making it more comfortable, especially for the overweight. The position also allows more engagement of the buttocks on a recumbent. One drawback of a recumbent seat position is that you cannot stand up to put your full body into the cycling motion, as is often done in indoor cycle classes. But on the flip side, it makes it impossible to cheat because when seated your legs have to do the work of moving the pedals rather than using body weight to push the pedals down.
Resistance
Depending on the manufacturer, the resistance on an exercise bike can vary from belts, wheels and magnets to hydraulics or air. The type of resistance doesn’t matter as much unless you are looking for a quieter machine, in which case the magnetic type tends to be the most quiet. The magnetic resistance machines also typically require an electrical outlet, where most other models do not.
Cost
The cost of an exercise bike can range from $100 to $3,000 as of 2010, depending on the model chosen. A home model usually cost a few hundred dollars, whereas the industrial strength ones will cost in the thousands. The difference is basically in the frame and parts. Industrial grade bikes are usually made of heavy-duty materials that can withstand hours of use per day. For home or gym models, the cost will go up with more features. Consoles that track time, calories, distance and revolutions per minute will add cost to the bike. What extra options are on it are really a matter of personal preference. The reality is, regardless of the cost, any bike will provide cardiovascular benefits if used regularly.
Fit
When looking at bikes for purchase or use, keep a few things in mind in regards to fit. The seat should be parallel to the floor. If it leans too far forward or backward, it will cause groin or back pain. The seat should be able to be adjusted for height on an upright and should be able to slide to the front and back on a recumbent. Your legs should be able to comfortably cycle through a revolution. When your leg is at the bottom of the cycle, it should have a slight bend at the knee. Uprights should also have adjustable handlebars that allow you to lean slightly forward. Comfort is key to keep you continuing to participate in exercise, so make sure you are choosing a bike that fits your body.
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