A starter’s guide to exercise bikes

1. It's exquisite for stamina and endurance.

You can build up a healthy heart by extending your training session on an exercise bike.

It is also great for strengthening and toning your back, arm and leg muscles.

2. Helps in reducing stress and improving the functionality of the brain.

Studies have proven that periods spent on the bike helps improve cognitive function, memory and attention.

Additional benefits include the release of endorphins, regulation of mood, and a form of des-stressing.

3. A marvel for weight loss.

Regardless of the intensity of your workout, as long as you are training on an exercise bike, you will have a better result in calorie burning than going for a walk.

Also, having routine workouts on an exercise bike also reduces the risk of type 2 diabetes and lowers cholesterol.


4. Superb low impact training.

It is well known for using exercise bikes during injury rehabilitation as it helps to strengthen the joints without shock.

Therefore, it is an extra gentle workout.


5. It’s also astonishingly convenient.

What other exercises can help you cover such long distances whilst remaining on the same spot?

- Get a seat that can be adjusted vertically and horizontally.

Likewise, adjustable handlebars will be of great help in finding a comfortable sitting position on your bike too.

- To assure that you have a comfortable pedaling experience, opt for a heavier pedal.

A lightweight pedal can often end up feeling unstable as you pedal.

Aim for the pedal to be at least 7kg, or even 9kg for more intense and regular sessions.


- Be it manual or digital, ensure that you have an adjustable resistance setting on your bike in order to keep pushing yourself to improve.


- For those looking to exercise with joint issues or recover from injuries, choose a recumbent bike.

It comes in a reclined shape and has full back support, favouring a less intense workout.

- If you're looking for an intense workout, consider getting an upright bike with a similar shape to an indoor cycle bike.

It can be paddled while standing up or sitting and is good for your core and leg muscles.


- For those seeking a full-body workout, the dual-action bike has handlebars that move back and forth, mimicking a normal bike the closest.


- Optional: Having a Bluetooth system on your exercise bike is a major plus point, as it will provide access to tutorials, classes and online apps that track your workouts.

Benefits to having an exercise bike are countless. 

However, to prevent from getting injuries, it’s very important to not push yourself too hard during a session. 

Here are some recommendations on how to stay safe whilst on the bike:

- Keep a good posture

A poor cycling form may lead to muscle fatigue and injury. 

If this is something that you're struggling with, seek advice from a personal trainer, or read up on how to correct your posture online.

- Do not overdo it

Everyone is ambitious when it comes to new fitness goals, but it’s also important to be realistic. 

We need to understand that targets take time to be achieved.

- Take breaks

Moreover, it's better to do shorter and more frequent sessions than long and infrequent ones.