Stationary cycling is one of the most efficient calorie burners in the gym, according to Harvard Health Publications. If you weigh 185 pounds, you could burn more than 400 calories in 30 minutes of vigorous stationary cycling. But not all stationary bikes are created alike. A few key differences among the three primary types of stationary bikes can help you decide which piece of equipment is most appropriate for you.
Upright vs. Recumbent
The two most common types of stationary bikes are upright recumbent models. Upright bikes mimic the pedaling position of an ordinary bike, with your body weight roughly centered over the pedals. Recumbent bikes place you lower and farther back, so you can't press your body weight down on the pedals with each stroke. Recumbent bicycles also have much wider, flatter seats than upright bikes, and feature a rudimentary backrest. Some recumbent bike models feature a step-in design with no raised frame between the handlebars and seat, so you can simply walk into the bike and sit down without having to swing your leg over a horizontal support. A third, less-common variation is group cycling bikes. These relatively simple bicycles most closely mimic the feel of an ordinary bike, but have none of the electronic niceties you'll find on most stationary bikes.
Resistance System
On a normal bike, you pedal to move your own body weight along, and a system of gears lets you fine-tune how difficult each pedal stroke feels. But on a stationary bike, you don't actually move your own mass, so you need an artificial source of resistance. Most gym bikes use push-button adjustable magnetic resistance, although group cycling bikes often have manual-adjust flywheel resistance. Home bikes come with either type of resistance system, or an air-resistance system that uses spinning fan blades to generate resistance.
Features
Most group cycling bikes are highly adjustable in terms of the handlebars and seat position and come with a water bottle holder, but are otherwise relatively devoid of features. Both upright and recumbent gym bikes, on the other hand, usually come with preprogrammed workouts to adjust resistance automatically. Upright and recumbent bikes may also include other common features such as wireless or handgrip heart rate monitoring, built-in speakers and an in-console cooling fan.
Dual-action Bikes
Most exercise bikes offer a lower-body only workout. But you will occasionally encounter an upright or recumbent stationary bike with moving handlebars, much like those you'd find on an elliptical trainer. These so-called dual-action bikes allow you to push and pull on the handlebars for a full-body workout as you pedal. Working your upper and lower body together burns more calories and places greater load on your cardiovascular system than a lower-body workout alone, but do not confuse working your upper body during a cardiovascular workout with actual strength training.
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