Exercise improves sleep quality and helps treat sleep disorders by regulating circadian rhythms, reducing stress, and enhancing physiological functions like melatonin production and autonomic balance.
Review: The impact of exercise on sleep and sleep disorders. Image Credit: Lysenko Andrii / Shutterstock
In a recent review article published in the journal npj Biological Timing and Sleep, researchers summarized the research on how exercise, or structured physical activity, improves sleep quality, both for those with sleep disorders and healthy individuals. They highlighted that the effects of exercise on sleep are influenced by factors such as an individual’s age, sex, fitness level, and the type, timing, and intensity of exercise.
Types of Exercise
Exercise is any form of repetitive, planned, and structured physical activity. Aerobic exercise involves activities that use the body’s large muscle groups, increasing the heart rate and the amount of oxygen a person uses. Swimming, cycling, and walking are forms of aerobic exercise.
While aerobic exercise improves cardiovascular health, anaerobic exercise, which includes sprinting and weight training, builds muscle strength and mass. Meanwhile, stretching exercises focus on improving an individual’s range of motion, but the evidence is mixed regarding whether or not they can prevent injuries.
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Dynamic exercise involves moving joints and appears to have health benefits in the long term, including improved blood flow and lower blood pressure. However, static exercise occurs when muscles are activated without movement and can increase blood pressure significantly but build strength over time. The journal article also noted that these different forms of exercise may have distinct effects on sleep, with aerobic exercise generally providing the most benefits for sleep quality.
Advantages of Exercise
Exercise is critical to regulating weight, as it prevents excessive gain and can support weight loss by burning calories and balancing calorie expenditure and intake. It decreases the risk of diabetes, hypertension, and depression. Regular exercise also improves cardiovascular health, improves heart recovery, and decreases the resting heart rate.
Beyond physical benefits, exercise also improves mood and energy. It increases energy levels by improving the delivery of nutrients and oxygen to the tissues. Meanwhile, exercise improves mood, reduces stress, and enhances relaxation, particularly if it takes the form of activities that a person enjoys. Research has shown that exercise can reduce levels of cortisol, a stress hormone linked to sleep disturbances, while increasing melatonin, the hormone that regulates sleep cycles.
Not getting adequate amounts of exercise has been linked to chronic illnesses such as diabetes, cancer, and heart disease, which have become leading causes of global mortality.
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How Exercise Improves Sleep
In healthy individuals, exercise improves sleep efficiency, which is defined as the ratio of time a person spends sleeping to the total time they spend in bed.
Specifically, exercise between four and eight hours before going to bed can reduce wakefulness during sleep and help people fall asleep faster. However, the review emphasized that exercising less than four hours before bedtime may delay melatonin release and increase body temperature, potentially making it harder to fall asleep. Regular exercise also improves overall sleep quality and helps people sleep longer.
Over time, exercise improves sleep hygiene, namely the habits that help people sleep well. This leads to stable sleep-wake cycles and improves the regulation of the body’s circadian rhythms. Because exercise acts as a “zeitgeber” (a factor that influences the body’s biological clock), it can help reset disrupted circadian rhythms, particularly in individuals who experience sleep disturbances due to shift work or jet lag.
Exercise can also indirectly improve sleep by reducing stress and enhancing mood. Regular and consistent exercise reduces stress, depression, and anxiety. By reducing the heart rate, exercise calms the body, facilitating sleep. It also regulates hormones like cortisol and melatonin, which are linked to sleep patterns.
Treating Sleep-Related Disorders
Researchers have studied the benefits of exercise for alleviating sleep disorders. Exercise has psychological benefits, reducing the emotional stress and anxiety associated with disordered sleep. It can also reduce sleep-disordered breathing and improve autonomic and hormonal imbalances that worsen sleep quality.
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Regarding specific sleep disorders, people experiencing insomnia can benefit from moderate-intensity aerobic exercise, which improves the onset of sleep, reduces the time spent awake, and enhances the overall sleep quality. The review also noted that exercise may be more effective when combined with sleep hygiene interventions, such as maintaining a consistent bedtime and avoiding stimulants before sleep.
Another condition that can hamper sleep quality is restless leg syndrome (RLS), a neurological condition that causes an uncontrollable urge to move the legs. Aerobic exercise can also reduce symptoms of RLS, including throbbing, aching, and itching in the legs. The study highlighted that the benefits of exercise for RLS may be due to improved blood circulation and neuromuscular function.
For people with sleep apnea, which causes breathing to stop and start repeatedly during sleep, researchers recommend combining weight loss with exercise to reduce the severity of the condition and improve functioning and wakefulness during the day. Importantly, the review found that even in the absence of significant weight loss, regular exercise can improve sleep apnea symptoms by enhancing autonomic nervous system regulation and reducing inflammation.
Conclusions
While existing studies on the relationship between exercise and sleep are promising, researchers identified ways to apply these findings and avenues for future investigations.
Long-term studies are needed to understand how different durations, intensities, and types of exercise impact sleep patterns. Diverse populations should be included to identify tailored and effective interventions for different demographic groups. The review also called for more research into the molecular mechanisms underlying the effects of exercise on sleep, such as its impact on brain function and immune responses.
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There is still much that is not known about the physiological mechanisms that underpin exercise’s impacts on sleep quality and circadian rhythms, particularly among those with chronic sleep disorders. The systemic and molecular effects of exercise on sleep also need more exploration.
Current research can be applied to interventions to improve the health of athletes and the general public. For athletes, optimizing sleep is crucial for recovery and performance, and the review suggested integrating personalized sleep-monitoring protocols into training programs.
Physical activity should be promoted as a non-pharmacological intervention for the general public, but clear guidelines regarding intensity, frequency, and timing should be provided for different age groups. The researchers stressed the importance of personalized exercise prescriptions that account for an individual’s age, fitness level, and existing sleep disturbances to maximize benefits.
Exercise bikes, also known as stationary bikes, can be easily set up in your home gym or garage so that you can work out whenever you want, no matter how busy life gets. Cardio has been shown to improve cognition and memory, reduce stress levels, and even help your skin—making these bikes a smart investment for driven professionals.
Our team tested eight exercise bikes, then selected our top six picks of the year. Read on for our testers’ full reviews, considering aspects such as durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Best Exercise Bikes of 2026
Best Exercise Bikes Comparison Table
Exercise Bikes
Resistance Settings
Resistance Type
Pedal Type
Programming
NordicTrack X24 Bike
24 levels
Magnetic
2-sided pedals— One side with SPD (Shimano Pedaling Dynamics) and the other has toe clips with straps
Manual mode, a subscription to iFIT gets you 10,000+ workouts
Fringe Sport Raptor Air Bike
Variable depending on effort
Fan (air) using a belt drive
Metal pedals
Built-in programs such as WOD, HIIT, tabata, recovery, sprints, and long duration intervals
Concept2 BikeErg
Variable depending on effort
Fan (air)
Steel pedals
Built-in programs
Peloton Bike+
100 levels
Magnetic
Aluminum pedals that require cycling shoes with Delta-compatible cleats
No built-in programs, Peloton all-access membership required
Aviron Fit Bike
160 levels
Electromagnetic
Commercial-grade pedals with toe cage. SPD clip-in pedals upgrade available
Quick start or manual mode built-in, for other workouts, membership required
Merach S36 Magnetic Exercise Bike
8 levels
Magnetic
Standard spin-style pedals with toe cages and adjustable straps (no ability to switch out for SPD or clipless)
No built-in programs, requires Merach app (free)
NordicTrack X24 Bike
Resistance Settings
24 levels
Resistance Type
Magnetic
Pedal Type
2-sided pedals— One side with SPD (Shimano Pedaling Dynamics) and the other has toe clips with straps
Programming
Manual mode, a subscription to iFIT gets you 10,000+ workouts
Fringe Sport Raptor Air Bike
Resistance Settings
Variable depending on effort
Resistance Type
Fan (air) using a belt drive
Pedal Type
Metal pedals
Programming
Built-in programs such as WOD, HIIT, tabata, recovery, sprints, and long duration intervals
Concept2 BikeErg
Resistance Settings
Variable depending on effort
Resistance Type
Fan (air)
Pedal Type
Steel pedals
Programming
Built-in programs
Peloton Bike+
Resistance Settings
100 levels
Resistance Type
Magnetic
Pedal Type
Aluminum pedals that require cycling shoes with Delta-compatible cleats
Programming
No built-in programs, Peloton all-access membership required
Aviron Fit Bike
Resistance Settings
160 levels
Resistance Type
Electromagnetic
Pedal Type
Commercial-grade pedals with toe cage. SPD clip-in pedals upgrade available
Programming
Quick start or manual mode built-in, for other workouts, membership required
Merach S36 Magnetic Exercise Bike
Resistance Settings
8 levels
Resistance Type
Magnetic
Pedal Type
Standard spin-style pedals with toe cages and adjustable straps (no ability to switch out for SPD or clipless)
Programming
No built-in programs, requires Merach app (free)
Best Exercise Bike Overall: NordicTrack X24 Bike
Our Thoughts on NordicTrack X24 Bike
The NordicTrack X24 Bike is our pick for the best overall exercise bike because it has a sleek, aesthetically pleasing design along with offering smooth rides and over 10,000 workouts with an iFIT subscription. Our tester loved the pivoting 24-inch touchscreen as well.
Paige tested the X24 Bike. She has a bachelor’s degree in nutrition science and weight trains five times a week. She also does cardio regularly on bikes. Paige rated her overall experience a 4 out of 5. “I like this bike more than other bikes I have used due to the sleek design and smooth ride,” she said. “The screen is easy to navigate, and I really enjoy the workouts included. If the incline adjustment was smoother, I’d call this my favorite bike!”
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When it comes to ergonomics and comfort while riding, Paige rated the X24 a 4 out of 5. “The bike seat wasn’t the most comfortable that I’ve sat on. It was very firm, and the leather didn’t have much give. I started to get sore after just a few minutes,” she said. That being said, Paige does think the seat will be long-lasting and durable. Plus, adjusting the bike was easy for our tester. It moved smoothly and felt secure after she tightened the knobs. She was able to adjust the seat height and distance from the bars as well as the handlebar height.
Paige thinks the X24 is easy to move around and relocate within your home, if needed. “There are wheels that help with moving the bike on both hardwood and carpet. An average person can definitely move the bike with ease,” she said, rating it a 5 out of 5 for portability.
Specs:
Resistance type: Magnetic
Resistance levels: 24
Dimensions: 56.4 inches long by 21.8 inches wide by 62.7 inches tall
Subscription required: For iFIT, yes
Best Air Exercise Bike: Fringe Sport Raptor Air Bike
Fringe Sport Raptor Air Bike
Our Thoughts on Fringe Sport Raptor Air Bike
The Fringe Sport Raptor Air Bike is our pick for the best air bike, also known as an assault bike. We picked it as our favorite because the Raptor is powered by a fan, so you can exercise as hard as you’d like, setting your own resistance and pace. It also has great portability. There are two large front tires (similar to a beach wagon) that make it easy to move around your garage gym or typical at-home workout space.
Dylan tested the Raptor. He’s an avid mountain biker who does resistance training at the gym four to five days a week. This was his first time testing an air bike. While testing the Raptor, he tried interval training (10 seconds flat out, 20 seconds of hard pedaling, then 30 seconds of steady pedaling) and then repeated for both workouts, with a goal of maintaining 450-500 watts throughout.
He rated his overall experience with this bike a 3 out of 5. “Though the workout was hard, the bike did its job and gave me a great workout. The only part of the bike that I disliked was the seat, but I didn’t notice any discomfort at higher levels of training,” he said. “This is the first assault bike that I have used, so I can’t compare it to other bikes of the same class, but I thought this bike was built very well and was made to work and move around easily,” Dylan mentioned.
Our tester rated the ergonomics of the Raptor a 3 out of 5. He found the seat easy to adjust, and the saddle was wider than a typical bike. “The pedals are made of metal and have no toe-inserts or clips for specialty shoes. The pedals are larger in diameter and are more akin to actual mountain bike pedals that have a larger footprint versus bike pedals, which are smaller and less forgiving.” Dylan also noted it’s easy to figure out and adjust the seat and height of this bike.
Dylan loved the portability of the Raptor. “It’s very portable because of its oversized wheels. Most bikes have small wheels that are barely noticeable but get caught on everything and make the bike hard to move,” he said. “With the tires on this model, however, I could move this bike with ease. One person could easily move this bike around; rolling it on surfaces such as carpet would be no issue.” That being said, he rated portability a 5 out of 5.
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Specs:
Resistance type: Fan (air)
Resistance levels: Varies by effort
Dimensions: 51 inches long by 24 inches wide by 54 inches tall
Subscription required: No
Best Lightweight Exercise Bike: Concept2 BikeErg
Our Thoughts on Concept2 BikeErg
The Concept2 BikeErg is our pick for the best lightweight exercise bike. This bike weighs just 68 pounds when put together and has two gliding wheels on the front for easy portability. It also costs just a little over $1,000 as of this writing.
Pete tested the Concept2 BikeErg. He’s a CPT and a CNC and was a collegiate swimmer and a competitive CrossFit athlete for the past 10 years. “I really enjoyed the Concept2 BikeERG. It’s a much different experience than the fan bikes with the moving arms, like the Assault Air Bike or Rogue Echo Bike that I’m used to,” he said.
“This felt much more realistic to what riding a regular road bike feels like,” he added. “I would think this would be what a triathlete or actual biker would use to train.” Pete rated his overall experience a 5 out of 5. “It was a great workout; this actually made me want to buy one of these for my home gym. The bike was excellent in terms of performance; there was honestly nothing I would change,” he stated.
When it comes to ergonomics, Pete had only one critique: the saddle has plenty of cushion, but it is very narrow. So, if you’re used to a large, high-cushioned seat, then this bike may not be comfortable at first.
Otherwise, Pete liked that you can “adjust both the seat and handlebars to your preference, and the intervals are about 1/2 inch apart, which really allows you to find your perfect settings.” There are multiple grip placements on the handlebars; this bike has the standard road bike handlebar configuration. Pete thinks they are well placed for your casual ride or while standing and doing a climb.
Specs:
Resistance type: Fan (air)
Resistance levels: Varies by effort
Dimensions: 48 inches long by 24 inches wide (no height listed by brand)
Subscription required: No
Best Exercise Bike for Streaming Classes: Peloton Bike+
Our Thoughts on Peloton Bike+
The Peloton Bike+ is our pick for the best exercise bike for streaming classes because its All-Access membership offers an ever-growing library of classes for both on and off the bike. The HD touchscreen also rotates 360 degrees, so if you want to do a yoga class using your membership, you can.
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Pete tested the Peloton Bike+, powered by Peloton IQ. It’s available new, refurbished, and as a rental (you can buy the bike at any time). He rated his overall experience with the Bike+ a 4 out of 5, noting that the bike felt incredibly stable and sturdy while he tested it.
“The biggest difference between the Peloton bike and other stationary bikes I’ve used in the past is the clip-in pedal design. While this was different, it made the workout feel very unique. When I had the clip-in shoes on, I felt like I was activating my hamstring muscles much more than normal,” Pete said. “I find that normally when I bike, I’m very quad dominant, pushing hard down on the pedals. However, with the clip-on shoes, you can push down but also pull up for a more complete pedal stroke.”
He added: “This was great to experience during the class workout, especially during the climbs where they tell you to stand up in the saddle. Aside from that, the bike is virtually noiseless, which is a nice change of pace compared to the fan bikes that I’m used to. I also like that it has the standard cycling handlebars, and not the workout arms like on the Rogue Echo Bike or Assault Bike, because it provides a more real-world biking experience.” He rated the noise a 5 out of 5.
Pete said the bike seat was comfortable; not the most plush or widest bike seat he’s tested, but he didn’t notice any issues during his 30-minute ride. The handlebars, seat height, and seat location can all be adjusted. He rated the overall ergonomics of the Bike+ a 3 out of 5.
Specs:
Resistance type: Magnetic
Resistance levels: 100
Dimensions: 54 inches long by 22 inches wide by 60 inches tall
Subscription required: Yes, a Peloton All-Access membership is required
Best Exercise Bike for Smooth Rides: Aviron Fit Bike
Our Thoughts on Aviron Fit Bike
The Aviron Fit Bike is our pick for the best exercise bike for smooth rides because it was easy for our tester to adjust the resistance (and set it to auto-resistance) throughout her workout. “Instead of a typical dial adjustment, there were up and down buttons to increase or decrease resistance. I prefer this feature because I feel like I have better control and a better idea of what resistance I am at,” she said. “The bike responds very quickly to the adjustments, and I can see what level I am at on the screen. There is also an option for auto resistance during classes, which did all the adjusting for me.”
Paige tested the Aviron Fit Bike, rating her overall experience a 4 out of 5. “I like this bike more than other bikes I have used. I think that the sleek design, easy-to-use button adjustments, and easy seat adjustments set it apart from other bikes. The seat is also a lot more comfortable than other bike brands,” she said.
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Our tester rated the ergonomics of the Aviron Fit Bike a 4 out of 5. “This bike has a very supportive and comfortable seat,” she said. “I was able to complete a 20-minute ride without any discomfort or feeling any areas of pressure points. The seat has a small central clearing which I think helps with comfort and offloading the pressure.” It was easy for Paige to adjust the seat and the handlebars, both the height and the distance of each.
She rated the portability a 5 out of 5. This bike weighs 139 pounds when put together, and you can install the two small wheels on the front or the back of the machine. “The bike has wheels on the front and can be easily moved by the average person. The wheels allow for easy movement over carpet, hardwood, and concrete,” Paige said.
Specs:
Resistance type: Electromagnetic
Resistance levels: 160
Dimensions: 62.5 inches long by 22 inches wide by 60.5 inches tall
Subscription required: No, but otherwise only has quick start or manual options
Best Value Exercise Bike: Merach S36 Magnetic Exercise Bike
Merach S36 Magnetic Exercise Bike
Our Thoughts on Merach S36 Magnetic Exercise Bike
TheMerach S36 Magnetic Exercise Bike is our pick for the best value exercise bike because it costs just $399 as of this writing and is a simple, no-frills exercise bike that we think is great for beginners or folks who want to test out a less expensive bike before moving on to a bigger purchase.
Mitchell tested the Merach S36 and rated his overall experience a 3 out of 5. He liked the quietness, stability, and small size of this exercise bike. He disliked the pedals (they were way too small for his liking) and found the resistance difficult to change initially. Mitchell had to spin the knob way more than expected to increase resistance. Once he got the hang of it, the resistance did change smoothly, but the level was unclear to him.
He rated ergonomics a 4 out of 5 for the Merach S36. “The seat was not comfy,” our tester remarked. “It was too small, and I would’ve preferred a seat with a back,” Mitchell said. “I liked this bike more than most classic YMCA bikes because it is quieter and more stable. I didn’t feel stable standing on it, and if I were to use it at home, I wouldn’t stand on it at all,” he said.
The portability was better; Mitchell rated it a 5 out of 5 in this category. The Merach S36 weighs 74 pounds total when assembled, and he said it was “super portable” and “easy for one person to roll around.”
When it comes to noise, our tester rated this bike a 5 out of 5. “It was very quiet,” he said.
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Specs:
Resistance type: Magnetic
Resistance levels: 8
Dimensions: 44.9 inches long by 20.5 inches wide by 47.2 inches tall
Subscription required: No, has a free app
Other Exercise Bikes We Tested
We tested eight exercise bikes. One didn’t make the cut; here’s why:
Schwinn 290 Recumbent Bike: During our tester’s workout, the bike itself felt shaky and Emily, our tester, lost control of the bike. The frame was also shaking throughout the test.
Types of Exercise Bikes
Air bike: An air bike is stationary and uses a fan to create resistance. It’s also sometimes called an assault bike
Recumbent bike: A recumbent bike is also stationary and allows you to sit lower in a comfortable seat than a typical bike
Indoor cycling bike: A stationary bike that is similar to a bike you’d ride outside. It’s also sometimes called a spinning bike, on which you might change riding positions during a class (neutral, standing, climb, and more)
Why the Right Fitness Equipment Matters to Professionals
Having an exercise bike at home can be a great way for a professional to get a workout in on their own schedule, even at odd hours. Putting the bike in your basement or garage (or wherever you’ve got the space!) can help remove barriers to getting to the gym so that you can work out whenever you want, for as long (or as little) as you’d like.
How We Tested and Selected the Best Exercise Bikes
We tested exercise bikes by considering the following aspects: durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Each tester spent a minimum of 10 minutes testing the bike. For the first five minutes, testers stayed at a steady, consistent pace with minimal resistance. For the last five minutes, testers checked the resistance levels and cadence and did a standing climb test. Here are the details.
Durability and Construction
Testers considered their overall impression of the construction, noticing any potential weaknesses or defects. They also paid close attention to any shaking, wobbling, and noise during their workout.
Technology
Our testers reviewed the bikes’ technology, considering whether the display/touchscreen is easy to use and intuitive. They also checked for any issues with features like Bluetooth or Wi-Fi setup. Testers also made note of whether the exercise bike had a heart rate monitor.
Aesthetics and Ergonomics
When reviewing the ergonomics of the exercise bikes, testers shared how the bike seat (saddle) felt. They also told us about the types of pedals the bike used (or is compatible with), such as Delta, SPD, or Look KEO. Testers also shared whether there are multiple grip placements for your hands and whether they’re in a good spot for how you’d use the bike (standing, leaning, upright, and more).
For aesthetics, testers noted if the model looks nice, especially within a home. They also shared if the exercise bike had aesthetic features that give it an edge over similar exercise bikes.
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Safety Features
Testers checked for any safety features on the bike and made note of whether the bike was easy to get on and off of.
Noise
Testers rated the noise of the bike on a scale of 1 to 5; 1 being very loud and 5 being the quietest.
Value
Testers rate the overall value prop of the exercise bikes, considering both the cost and features. They then explain whether the exercise bikes offer good value for the price or not.
Exercise Bike
Price
NordicTrack X24 Bike
$2,999.99
Fringe Sport Raptor Air Bike
$995
Concept2 BikeErg
$1,100
Peloton Bike+
$2,695
Aviron Fit Bike
$2,699
Merach S36 Magnetic Exercise Bike
$399
NordicTrack X24 Bike
Price
$2,999.99
Fringe Sport Raptor Air Bike
Price
$995
Concept2 BikeErg
Price
$1,100
Peloton Bike+
Price
$2,695
Aviron Fit Bike
Price
$2,699
Merach S36 Magnetic Exercise Bike
Price
$399
Benefits of Exercise Bikes
Combining the use of an indoor exercise bike and a healthy diet may provide the following benefits, per a 2019 systematic review of 300 studies (though more randomized controlled trials are still needed):
Improve your lipid profile
Weight loss
Reduce blood pressure
Enhance your body’s aerobic capacity
How to Find the Best Exercise Bikes for You
Here’s what to keep in mind when shopping for the best exercise bike for you.
Your Fitness Goals
Are you an exercise bike beginner or an advanced biker/cyclist? Considering your fitness goals will help you decide what type of exercise bike to purchase. Also, think about the timeframe for achieving your fitness goals.
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Size
It’s best to measure the space where you’d like to ideally place your elliptical before purchasing. Then, check the boxed weight and the item weight of the elliptical. This way, you can have some idea if the machine will be easy or more difficult to move. Check for wheels, too. Most fitness equipment brands have extensive specs available on their product pages, which describe footprint, in-box dimensions, in-box product weight, and weight capacity as well.
Portability
Think about where you’d like to put the exercise bike, and if you want to be able to move it around or if it’s going to stay in the same spot in your home, garage, or basement. Some exercise bikes have two wheels on the front or back so that you can move the bike around relatively easily. You may want to check the weight of the assembled exercise bike before purchasing as well.
Subscription Fees
Some exercise bikes require a membership or subscription to use their programming. While many of these types of memberships can be worth it, keep in mind that you may be committing to a monthly fee on top of the purchase of the exercise bike. Many exercise bikes do have onboard programming.
Cost
Think about possible long-term use of the exercise bike. Will more than one person in the household be using it? The overall cost and any memberships should be considered, weighing your priorities (More tech or simple controls?) when factoring in what you’re willing to pay.
Fortune’s Final Thoughts
Having an exercise bike in your home gym, garage, or basement can be a great way to fit in a workout on your terms, even at odd hours. We think an exercise bike is a worthwhile purchase if you’ll actually get use out of it. If you travel frequently for work, it may be better to stick to the hotel gym.
Frequently asked questions
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What’s the best exercise bike for home use?
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Which exercise bike is most like a real bike?
We think the Aviron Fit Bike is most like a real bike because, per the brand, it has an on-road feel. It also uses electromagnetic resistance up to 1500 watts, higher than many comparable at-home exercise bikes.
What is the difference between a stationary bike and an exercise bike?
A stationary bike is an exercise bike, and vice versa. There are different types of stationary bikes, such as an air bike, a recumbent bike, and more.
While the bird dog exercise mainly works the core muscles, improving stability and strength, it also targets the lower back, shoulders, hamstrings, and glutes, making it one of the better full-body exercises you can do.
Over the years, I’ve done plank after plank and seen few benefits. It’s just not the exercise for me. I can hold the position for about a minute before everything starts shaking and my forehead starts sweating. Even with practice, it feels torturous.
At the end of a beginner’s Pilates class one day, I was talking to my teacher, and she recommended the bird dog exercise to me. She suggested it wouldn’t cause so much discomfort, but it could still help improve my fitness. As she also recommended the dead bug exercise to me (which I love), I knew I needed to try it.
How to do the bird dog exercise
This exercise starts on all fours, on a thick yoga mat for extra comfort if you want it. Sam Deville, a Pilates instructor and founder of a dynamic online platform of the same name, calls this exercise ‘swimming’ in her classes. She says: “It’s a brilliant move for strengthening the posterior chain (muscles on the back of your body). It looks simple, but when done with proper form, it fires up everything from your glutes and hamstrings to your core and shoulders.”
Here’s how to do it:
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Extend one arm forward and the opposite leg back, reaching long through both ends without collapsing into the shoulders or lower back.
Keep your core engaged and spine in a neutral position. Make sure your hips aren’t rocking or twisting.
Pause briefly at the top, then return your arm and leg to the centre.
Repeat the exercise for 10 slow reps, says Deville, focusing on control and alignment.
Expert tip for the bird dog exercise: “A great form-check tip is to place a soft, half-deflated ball on your lower back,” says Deville. “If it rolls off, you’ll know your hips or core need more control. It’s a really nice, simple but effective way to get instant feedback.”
Benefits of the bird dog exercise
Boosts core strength: In the bird dog, you have to keep your core strong to stop yourself from leaning to one side or sinking, much like in the plank. When done correctly, this exercise “gently works the abdominal muscles, says Susie Martin, a Pilates instructor and physiotherapist who works with Complete Pilates.
Improves stability: “You might think you’re fit and strong, but get into the bird dog, and you’ll find out. You might be wobbling all over the place,” says Martin. The exercise challenges your full-body stability, which can help in other activities where you have to “transfer power from your legs to your upper body”, she notes, such as racquet sports or strength training.
Good stretch: It felt like a lovely way to stretch out and unwind at the end of the day after sitting hunched over my computer, and it’s a good way to start the day and get my blood pumping.
Increases upper-body strength: The bird dog puts us in an unusual position, which means muscle groups are used differently. “It encourages weight bearing through the upper body, which is good for shoulder strength and function,” she says. Plus, you don’t need any weights to do it, making it suitable for a Pilates workout at home or a gym session.
Aids spinal alignment: Deville says the exercise is also a good option for those with lower back issues as it “builds strength through the back and core without putting too much pressure on the spine”. Always consult your doctor before trying a new exercise if you have these issues, however.
Can you do a weighted bird dog?
Adding weights can make a bird dog harder, helping beginners improve core strength and stability even more, says Deville. You can use dumbbells or ankle weights for this exercise, but an easier way is to incorporate a set of the best resistance bands. These rubber bands are cheap to buy, easy to store at home, and can spread the resistance out from arm to foot, unlike other weight types.
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How to do a weighted bird dog with bands
Set up in the regular bird dog position on all fours.
Wrap a resistance band around the ankle of the leg that’s stretching out first, bringing it forward and looping it through your fingers of the opposite hand.
Keeping your core tight and in a controlled way, extend the weighted arm forward and the opposite weighted leg away from each other.
Vexloria
Resistance Bands, 5 Levels
These resistance bands come in five different levels, from light to extra-heavy. As shown in the video, you wrap one end around your hand and the other around your foot, making the regular bird dog exercise feel harder, and so improving your strength.
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Is the bird dog better than a plank?
The bird dog and the plank have a place in a Pilates abs workout, the experts say. However, beginners may find more benefits with the bird dog exercise, at least to begin with, since it’s more adaptable. You can make it harder or easier with variations or even ankle weights.
However, they are different. “A plank is more intense on the anterior (front) core, while bird dog targets the back body and really challenges the deep stabilisers,” says Deville.
Just like how a squat and the clamshell exercise are equally great at building lower-body strength, but work slightly differently.
Martin recommends learning the proper form for a plank and incorporating both exercises into your workouts, if you can. “The plank is more challenging in terms of higher load for the abdominal and back muscles, which makes it good for those who want to challenge absolute levels of strength,” she says, adding that the bird dog is good for challenging your stability and balance.
How long should you hold the bird dog pose for?
You don’t need to hold the bird dog pose for long for it to be effective. If you want to work on your endurance and balance, Deville recommends holding at the top for five to 10 seconds. But she adds that control, extending and returning your arms and legs with precision, is most important.
Boutique Fitness Is Redefining How Americans Work Out
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