Bicycling gets the heart rate up, builds lung capacity and endurance and can be used in weight-loss programs. It also can be done outdoors, with some type of wheeled bicycle, or indoors, with some stationary or exercise cycle. Some avid cyclists combine the two by using trainers that let a rider pedal a conventional bicycle indoors with the wheels turning on rollers.
The Cycling Goal
The goal in choosing cycling will affect a decision between a bike and an exercise cycle. Riders who want to cover distances, go with friends or just ride around the city or neighborhood need some type of bicycle. Individuals who just want a good workout without worrying about weather or traffic can use a stationary exercise bike.
Road, Mountain, Hybrid
There are many bicycle varieties. A road bike has a light frame, thin tires, a narrow saddle or seat and dropped handlebars, with gears that can be shifted from the handlebars to change speeds. A mountain bike has a sturdier frame, straight handlebars, wider and thicker tires often with knobby treads for riding trails and paths and often some kind of shock absorbers. Hybrid bikes are a cross -- thinner tires, but straight handlebars and a frame thinner than a mountain bike but heavier than a road bike.
Recumbents
Another style that is gaining popularity, especially with older and heavier riders, is the recumbent. A rider sits in a bucket-type seat, rather than on a saddle directly over the pedals. The pedals are mounted forward, under the handlebars. Some recumbents come in three-wheel versions, for increased stability. Recumbents generally have thicker tires than road bikes.
Stationary
Exercise bikes also come in many styles. The standard type and earliest version to come into use is the upright. This resembles a conventional bicycle, but without a front tire. A rider sits on a saddle over the pedals and pedals just like on a road or mountain bike. A dual-action version of the upright has handlebars that move and often a fan-like front section that rotates as handlebars are worked.
Indoor Recumbents and Group Cycles
Indoor bikes also come in recumbent versions, much like outdoor recumbents, with similar pedaling action. Another exercise option is the indoor group cycle, similar in style to an upright, but with a moving front wheel and an anchored rear end. These cycles are used in high-intensity pedaling exercises where riders alternate between very fast and moderate pedaling, standing up on the pedals and other actions to increase the difficulty of a workout.
Other Features
Many outdoor bicycles offer speedometers to show speeds and distances covered. Most outdoor bicycles also use some type of handlebar braking system, with pads that push against the wheels to slow the bike. Most exercise cycles have some type of variable resistance, so a rider can adjust the intensity of the pedaling. Some also are equipped with heart rate monitors and some have indicators to show calories being burned.
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