Fitness
These are the many advantages of riding a stationary bike
Riding an exercise bike can be a great workout with quite a few physical and mental health benefits. From upright stationary bikes and recumbent bikes to indoor cycles and spin bikes, exercise bikes are safe, low impact, and easy to use. Much like a treadmill, an exercise bike can also be used by people of varying fitness levels, as the intensity and resistance can be modulated. Moreover, because there are different types of exercise bikes, the range of potential stationary bike workouts is vast.
So, whether you’re a fan of vigorous high-intensity interval training (HIIT) on a Peloton or indoor cycle, crank the exercise bike pedals in challenging spin classes, or ride a stationary bike for an easy cardio warmup before a hard weightlifting workout at the gym, keep reading to learn about stationary bike benefits.
What is an exercise bike?
It may seem like an obvious answer, but the term “exercise bike” actually can refer to a range of different pieces of exercise equipment that all share bike characteristics but have their own subtle differences. In general, an exercise bike refers to a stationary bike used for indoor cycling workouts. Like a traditional outdoor bicycle, exercise bikes have some form of pedals and seat, but usually only have one wheel, which is often not visible.
The primary types of exercise bikes include upright stationary bikes, recumbent bikes, and indoor cycles (also called spin bikes). Some people also consider riding an outdoor bike on an indoor bike trainer to be a form of an exercise bike.
Benefits of riding a stationary bike
Though there are notable differences in each of these categories of stationary bikes, the benefits of riding exercise bikes are generally universal across the board. That said, some types of stationary bikes are better for achieving certain goals than others
1. Stationary bike workouts improve cardiovascular health and fitness
Riding an exercise bike can increase your aerobic fitness and improve the health of your heart and lungs. A stationary bike routine is an easy way to improve your endurance by gradually increasing the duration of your rides.
2. Stationary bike workouts increase leg strength
Stationary bikes can increase the strength of your quads and hamstrings. Your glutes, calves, and core can also be worked to some degree. To boost the muscular demand, be sure to crank up the resistance.
3. Stationary bike workouts burn calories and can promote weight loss
Studies have found that stationary bikes are an effective way to burn fat and lose weight, as well as reduce waist circumference, a measure of abdominal fat or “belly fat.” Though the benefits of exercise go far beyond weight loss, you can’t argue with the metabolic perks of a good workout. Exercise bike workouts can burn upwards of 400-600 calories per hour, depending on your weight and the intensity of your effort. Moreover, if you cycle at a vigorous effort or engage in intervals, your metabolic rate may stay stoked for several hours after you’re done exercising.
4. Stationary bike workouts are low-impact
One of the primary benefits of stationary bikes over other treadmills and lots of other exercise modalities is that exercise bikes are great for people with joint pain or musculoskeletal injuries. Cycling is a great form of low-impact exercise, so an exercise bike can be a pain-free workout option for those with acute and chronic joint pain. Moreover, if you are a runner or play high-impact sports, stationary bikes can serve as a perfect adjunct to training by reducing stress on the joints while still providing a workout.
5. Stationary bike workouts can improve markers of health
Studies have found that regularly engaging in stationary bike workouts can improve markers of health. For example, exercise bike workouts can reduce blood pressure, lower cholesterol and blood lipids, and improve blood sugar regulation. As such, riding an exercise bike can reduce your risk of diseases such as cardiovascular disease, metabolic syndrome, diabetes, and atherosclerosis.
6. Stationary bike workouts improve your mood
Have you ever stepped off your exercise bike after a tough workout and felt blissfully happy? If so, you’re familiar with the powerful effect of endorphins, the feel-good chemicals produced by the body in response to exercise. Riding a stationary bike can boost your mood, lower the risk of depression, decrease stress and anxiety, and improve feelings of overall well-being.
7. Stationary bikes are approachable for all levels of fitness
One of the best things about stationary bikes is that they can be used by almost anyone, no matter where they are on their fitness journey. Old, young, fit, novice, overweight, or muscular, most people can adjust the intensity and settings on an exercise bike to dial in an appropriate workload on a stationary bike. For example, a beginner battling knee pain and looking to lose some weight may start by building up endurance on a recumbent bike. A fit triathlete may use an exercise bike for high-intensity training during the off-season to boost overall fitness.
8. Stationary bikes are great for HIIT training
Exercise bikes are perfect for HIIT training because you can easily ramp up and down the intensity of your effort by changing the resistance and pedal speed (rotations per minute). You can also use the same exercise bike for easy warmups and cooldowns, so it’s a very versatile piece of equipment.
9. Stationary bike workouts are safe
Outdoor biking is inherently risky. Riding in traffic and the risk of falls introduces the chance of incurring a serious injury, or even death. Exercise bikes can provide the same fitness benefits as outdoor cycling in a much safer way. Particularly for seniors, people with poor balance, or those who live in cities or high-traffic areas, riding a stationary bike can be a smarter alternative than risking an outdoor bike ride.
10. Stationary bike workouts are more efficient than outdoor biking
If you’re a cyclist or simply looking for the most efficient workout, rest assured that you can almost always get a more efficient, challenging workout on an exercise bike than cycling outdoors. Without the need to stop at stoplights or the welcomed coasting breaks on downhill, indoor cycling workouts provide a more consistent, reliable hard effort.
11. Stationary bike workouts are more versatile than outdoor biking
With an exercise bike, you have the flexibility to work out at your convenience, regardless of the weather conditions. It provides a safe and convenient option for early morning or late-night workouts and even short bouts of exercise throughout the day, making it versatile and no-excuse fitness equipment. Added bonus: If something comes up mid-ride, you can simply stop and hop off, as opposed to having to bike all the way back home or to your starting location.
FAQs about stationary bike workouts
Is 30 minutes on a stationary bike enough?
Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease. Therefore, riding a stationary bike for 30 minutes five days per week at a moderate intensity can help lower your risk of certain health conditions.
How long should you ride a stationary bike?
Stationary bike workouts can be anywhere from just a few minutes to a couple of hours, depending on your fitness and health goals. If you’re just getting started, aim to ride a stationary bike for 10-20 minutes and slowly build up to 30 minutes or more.
Are exercise bikes good for belly fat?
Exercise bikes can help reduce belly fat when combined with a nutritious, calorie-controlled diet. Harvard Health Publishing reports that 30 minutes of moderate-intensity stationary biking burns about 210 calories for a 125-pound person, 252 calories for a 155-pound person, and 292 calories for a 185-pound person. A 30-minute vigorous stationary bike workout burns approximately 315 calories for a 125-pound person, 378 calories for a 155-pound person, and 441 calories for a 185-pound person. If you weigh more than that, you’ll burn even more calories.
Sample stationary bike workout plan for beginners
Now that we’ve talked about the benefits of starting a stationary bike routine to help you get into shape, it’s time to get on the bike and ride. What’s that you say? You don’t know what to do? We’ve got you covered, if you’re just starting out on a stationary bike, here’s a good plan to get started until you get used to the bike.
First, make sure you have the seat adjusted properly for your height, as you don’t want the seat so high that you have to strain to pedal or so low that your knees hit your chin. After you get the seat adjusted, start with a short warmup at low to no resistance, about 5 minutes. After that, increase the resistance level so you feel challenged, but not so you’re at a pace where you can’t carry on a conversation. Alternate between reps of 1 minute at a fast pace and 3 minutes at a slower pace. After you’ve done this five times, drop the resistance back down and cool off for about 10 minutes.
Editors’ Recommendations
There are two types of athletes: the 4 a.m. warriors, and those who would rather carry dumbbells all day than work out in the morning. If you asked me three months ago, I would have chosen the latter. But now, over halfway through marathon training and several 6 a.m. alarms later, I’ll admit it: I’m a changed person.
As I planned out my marathon training schedule, nothing sounded worse than waking up with the sun to run 16 miles—especially on a Saturday. I’ve learned to not only embrace the challenge but thrive under it. And I have never felt stronger and healthier, both as a runner and human being. I credit the transformation to one small change: a morning workout routine.
Dreading that morning sweat? Here are five benefits to an a.m. workout that will get you out of bed in the morning, plus exactly how to get started, from experts.
Meet the experts: Alexa Noban, CPT, is a fitness coach in New York City. Lindsay Pantaleon, CPT, is a trainer at DOGPOUND. Calyn Brooke, CPT, is a trainer in Arizona. Lisbeth Jennings, PT, DPT, is a physical therapist in New York City. Claire Rifkin, MS, RDN, is a dietician based in New York City.
Benefits Of A Morning Workout Routine
1. It contributes to better sleep quality.
Exercise in general can help improve various aspects related to sleep which can lead to improved wellbeing, increased energy, reduced stress, and simply feeling well-slept, according to a 2024 study in Scientific Reports. Older research looked specifically at early morning exercise and found that it led to a decline in nighttime blood pressure, which contributed to better sleep.
“Morning exercise, especially if done outdoors, helps regulate your circadian rhythms,” says Alexa Noban, CPT, a fitness coach in New York City. “Exposure to morning light tells your body that it’s time to be awake and alert, which sets the stage for better sleep at night. This rhythm makes it easier to fall asleep and stay asleep, leading to improved recovery and overall health.”
2. It boosts your mood.
Nothing feels better than checking off a workout before a busy day ahead. Exercise releases endorphins, the “feel-good” hormone that helps you achieve a post-workout high. Think of it as a natural energy boost sans caffeine. “You’ll feel more energized throughout the day because physical activity increases blood flow, delivering more oxygen and nutrients to your muscles and brain,” says Noban.
3. It could help you to be more productive.
Morning exercise is good for both your body and brain. “You’ll find that you’re sharper and more productive throughout the day because your body has already gotten moving,” says Noban. “Studies have shown that exercise can improve memory and problem-solving skills, so that morning sweat session is also a mental workout.”
4. It may help with weight loss.
Sticking to a workout schedule is key when it comes to fitness gains and weight loss, if that’s what you’re going for. Consistent morning exercise in particular may help you make it a habit, and lead to more overall exercise, according to a 2020 review in Exercise and Sport Sciences Reviews. And that’s a good thing for any goal!
5. It plays a key role in injury prevention.
By getting active early, your muscles will be primed for optimal performance the rest of the day—and that may decrease the risk of injury, says Lindsay Pantaleon, CPT, a trainer at DOGPOUND.
Pro tips for getting started with a.m. workouts
If you’re not a morning person, getting your head off the pillow to start breaking a sweat can be tough. These pro tips can help:
1. Define your “why.”
Whether your motivation is mental or physical, having a clear idea as to why you want to get out of bed in the morning is crucial. “It’s so easy to skip a workout when you face even the smallest inconvenience, like taking time off for vacation, getting bad sleep, or when your gym buddy bails,” says Noban. “If your ‘why’ is strong, it’ll push you through those tough moments and keep you going, even when you really don’t feel like it.”
Personally, my “why” is to feel strong both mentally and physically. I started running during the pandemic, when my mental health was suffering, and running gave me a new passion and purpose. Since then, it has been a source of strength for me and a major mood booster.
2.Put a plan in place.
Choosing a workout in advance helps avoid wasting time figuring out what to do once you’re awake, per Noban (and morning exercisers everywhere). No workout class, no problem. Check out the Women’s Health workout finder for personalized workout and plan recommendations.
Always have a plan as a Women’s Health+ member. Join today.
3. Prepare the night before.
To avoid the hassle of getting your gear ready in the morning, lay everything out the night before. Noban recommends getting workout clothes and sneakers ready, and even a healthy breakfast in the fridge (expert reccos below!).
Trainer Calyn Brooke prepares a cup of coffee to kick off her morning. “I love a good cup of coffee and need that ‘me time’ before I start my workout,” says Brooke. “Years ago, I invested in a coffee maker that I set the night before to brew at a specific time in the morning. Having that hot cup of coffee waiting for me as soon as I get up has been a game-changer for my morning workouts.”
4. Have someone hold you accountable.
Noban suggests making a plan to work out with a friend you don’t want to flake on, join a running club, or enroll in an online fitness company. “If you prefer working out alone, maybe sign up for a class where you have to show up to avoid a fee,” Noban suggests.
5. Never hit the snooze button.
The snooze button is the greatest enemy to a morning workout. To avoid an endless loop of extra sleep, Noban says to put your phone across the room, so you have to get out of bed to turn off your alarm. If you really want to get moving, don’t let yourself press “stop” until you’ve made your bed.
6. Try “habit stacking.”
If you find yourself dragging your feet, attach your workout to a habit you already enjoy. For example, Noban suggests pairing a workout with a podcast, audiobook, or playlist to stay engaged. Planning a reward—like a post-class smoothie—ahead of time can also help, as can simply planning to run through your favorite park rather than on the treadmill.
Frequently Asked Questions
How do you stay safe running outdoors before sunrise?
Meeting a friend in the mornings will not only hold you accountable but provide safety in numbers. If you run alone, make sure to tell someone your route and estimated run time, and bring your phone.
If you listen to music, lower the volume so you can hear your surroundings, or only use one headphone. Physical therapist Lisbeth Jennings, PT, DPT, suggests wearing bright-colored clothing and accessories, and considering a headlamp, light-up vest, and something reflective. Carry a form of ID, and if you wear an Apple Watch or other fitness tracker with the feature, program emergency contacts into it.
Should you eat before or after a morning workout?
Ideally, both. If you’re working out right after you wake up, try to eat something small with easily-digestible carbs to avoid getting an upset stomach, especially if you’re going on a run. A banana fits the bill and you might consider adding a little almond butter, which Claire Rifkin, MS, RDN, says is a source of fat and protein that will help keep you full and sustain your energy throughout your workout. Other suggestions from Rifkin include oatmeal with honey and chia seeds or apple slices with a handful of pistachios.
If you’re awake for one to two hours prior to getting a workout in, you’re safe to eat a normal breakfast. Afterwards, prepare a balanced meal with protein, carbs, and fats to refuel.
How do you ensure your morning workout doesn’t make you tired the rest of the day?
Make sure you’re getting roughly eight hours of sleep the night before (and ideally every night). Hydrate well and ensure your dinner has a mix of protein, carbs, and fat. If you aren’t a morning person, Jennings recommends gradually setting your alarm earlier over a few days to warm up to waking up early. And remember to fuel before and afterwards to replenish your energy stores for the day.
Morning Workout Inspo
“I personally think the best type of exercise to do in the mornings is the one that you’re most likely to get up and feel excited to do,” says Jennings. “If the thought of a run motivates you to get out of bed, schedule your runs in the morning.” If you’d rather lift or do a class, do that.
That said, if you’re looking for more direction, Pantaleon recommends a functional strength workout since these movements mimic the ones you’ll do throughout your day, helping to warm up your muscles and joints. Grab a pair of dumbbells or kettlbells and try this total-body routine she curated.
Instructions: Compete 3 to 4 sets of 8 to 12 reps of each of the following exercises. Choose weights ranging from 10 to 30 pounds based on your experience. If you’re new to exercise, try the moves with just your bodyweight first, and consider consulting with a personal trainer to master form.
Goblet Squat
Suitcase Deadlift
Farmer’s Carry
Overhead Press
Versatile and effective, stationary exercise bikes make a fantastic addition to any home gym. That’s because they provide a solid low-impact workout while boosting cardiovascular fitness. Recumbent bikes are a type of stationary bike that puts you in a more comfortable reclined position to support your back as you exercise. This position distributes the rider’s weight more evenly, in turn providing better support for your back and reducing strain on your neck and wrists.
Seniors, those just getting started on their fitness journey and individuals who have knee and joint pain may especially appreciate recumbent bikes as a way to stay active. Our fitness and engineering experts in the Good Housekeeping Institute have evaluated exercise bikes for over a decade, looking at all different options at a variety of price points to help you find the best solution for your fitness needs. When researching recumbent exercise bikes, we looked for highly rated options with adjustable features, a wide range of resistance, a clear display and durable materials. Our top picks offer something for every rider, whether you’re new to fitness or a seasoned pro.
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1
Best Overall
Schwinn 230 Recumbent Bike
Pros
- Moderate price point
- Tracks a variety of metrics
- Vented seat and backrest
Cons
- Small screen compared to other models
Schwinn is a leader in stationary exercise bikes and has previously performed well in our tests. This recumbent bike model comes in at a moderate price point but doesn’t skimp on special features. With 16 magnetic resistance levels and 13 built-in workout programs, this machine is great for a variety of workout levels and intensities.
Our experts like that the LCD screen tracks metrics like speed, RPM, heart rate, distance and time, but note that it is on the smaller side at only 5.5 inches. The good news is that the bike syncs with popular cycling apps like Zwift, and is Bluetooth heart rate-enabled if you have the accompanying strap. You’ll notice that this recumbent bike has a vented seat and back to keep you cool during your workout.
Reviewers liked that the seat is highly adjustable and find the flywheel smooth and fairly quiet. Many noted that the machine is sturdy as well. But if you’re looking for a slightly larger screen and a padded seat, Schwinn also makes a 290 model with a few additional special features at a slightly higher price.
RELATED: 6 Low-Impact Cardio Exercises That Won’t Hurt Your Joints
| Dimensions | 64″ L x 27.7″ W x 44″ H |
|---|---|
| Resistance | 16 magnetic resistance levels |
| Display | 5.5-in. segmented LCD |
| Product weight | 81.6 lbs |
| Maximum user weight | 300 lbs |
2
Best Value
Merach S08 Recumbent Exercise Bike
Now 45% Off
Pros
- Budget-friendly choice
- Best for seniors
- Padded seat and backrest
Cons
- Only eight resistance levels
We’re fans of many Merach products, including their rower that performed well in our tests. Their S08 bike has an overall 4.5 out of 5 star rating on Amazon and has all the essentials you would expect in a good quality stationary bike for a very low price. The LCD monitor is on the smaller side but shows metrics like distance, time, heart rate and more.
The seat and backrest are both padded, and reviewers noted how comfortable and quiet the bike is during their workouts. Many reviewers also said that the bike is very straightforward regarding assembly and is partially pre-assembled. With the easier assembly and cushioned seat, we feel that this pick is also a great option for seniors.
Keep in mind that you will only find eight resistance levels on this bike, which is less than others on this list but still provides for enough variance in your workout. If you’re looking to get a good quality recumbent bike at a low price point, the S08 fits the bill.
RELATED: Best Women’s Workout Shoes for All Types of Exercise
| Dimensions | 51.96″D x 25″W x 38.38″H |
|---|---|
| Resistance | 8 levels of magnetic resistance |
| Display | LCD monitor |
| Product weight | 57 lbs |
| Maximum user weight | 300 lbs |
3
Best for Beginners
Sunny Health & Fitness Programmable Recumbent Bike
Pros
- Affordable piece of equipment
- 24 built-in workouts
- Device holder
Cons
- Very basic display
If you’re looking for a budget-friendly recumbent bike, look no further than Sunny Health & Fitness. The brand makes a variety of affordable workout equipment offerings that have historically shown great value in our evaluations. The SF-RB4850 recumbent bike is one of the more affordable options that we have seen, but still includes special features we look for like 24 built-in workouts, a performance monitor that tracks basic metrics and a device holder for your phone or tablet.
This model has 16 levels of automatic magnetic tension, and most importantly has a padded seat for comfort during your exercise session and a mesh back to keep you cool and ventilated. The bike accommodates those with a leg inseam of 29.9 inches to 39.4 inches. Reviewers loved the value of this machine, with many reporting that it provides a smooth ride and comfortable seating, but noted that the display could be a bit more sophisticated.
RELATED: 10 Best Cardio Workouts to Try at Home or in the Gym, According to Exercise Pros
| Dimensions | 59″ L x 26″ W x 47.5″ H |
|---|---|
| Resistance | 16 levels of automatic magnetic tension |
| Display | Color meter display |
| Product weight | 86.4 lbs |
| Maximum user weight | 300 lbs |
4
Best Weight Inclusive
Niceday Indoor Recumbent Exercise Bike
Pros
- Higher maximum user weight than other models
- 16 levels of resistance
- 8 seat positions
Cons
- Smaller display
Most recumbent exercise bikes on the market have a maximum user weight capacity of around 300 pounds, but this option from Niceday can support riders up to 400 pounds. Reviewers also like that the bike comes largely pre-assembled and at a moderate price.
Our fitness experts appreciate that the bike offers 16 levels of progressive resistance, as well as a cushioned seat for comfort and a breathable mesh backrest to keep you cool during those longer sweat sessions. Plus, the seat position adjusts up to eight different ways, which is particularly good for accommodating a short or tall person.
The LED monitor tracks basic metrics, and there is a tablet holder to keep you entertained during your ride. The bike even has Bluetooth capabilities if you want to connect to cycling apps.
| Dimensions | 50″D x 23″W x 45″H |
|---|---|
| Resistance | 16 levels of magnetic resistance |
| Display | LED digital monitor |
| Product weight | 89 lbs |
| Maximum user weight | 400 lbs |
5
Best Smart
NordicTrack Commercial R35 Recumbent Bike
Pros
- 14-in HD smart touchscreen
- 26 levels of digital resistance
- iFIT provides access to 16,000 interactive workouts
Cons
- Expensive
NordicTrack makes some of our favorite top-tested treadmills, and our personal trainers love the offerings and seasoned fitness instructors on iFIT, the interactive training platform on NordicTrack equipment. One of the few smart recumbent exercise bikes on the market, this model is pricey but offers a ton of special features that you won’t find on a generic exercise bike.
We like that this model has a substantial 14-inch HD smart touchscreen (one of the largest that we have seen on recumbent bike models) where you can access over 16,000 interactive iFIT workouts including bike sessions led by top trainers. Some reviewers voiced frustration over the bike not having much to offer in terms of pre-programmed content if you don’t subscribe to iFIT, but a 30-day free iFIT trial is included with purchase so you can see if the subscription is worth it for you.
The bike boasts 26 levels of digital resistance and hands-free automatic adjustments, plus a fan to keep you cool during those longer rides. It’s a splurge purchase but it’s from a reputable brand in the fitness space.
RELATED: The Best Treadmills for Your Home Gym, According to Fitness Pros
| Dimensions | 68.22” L x 23.69” W x 53.42” H |
|---|---|
| Resistance | 26 digital levels |
| Display | 14-in. smart HD touchscreen |
| Product weight | 192 lbs |
| Maximum user weight | 350 lbs |
How we choose the best recumbent exercise bikes
When researching recumbent exercise bikes, we look for highly rated options from reputable brands in the industry that have a track record of performing well in our tests in other fitness equipment categories. Our fitness experts prioritize options with adjustable features, smooth resistance systems, built-in workout programs and comfortable seating.
We keep in mind options that we feel are best for seniors, those with joint pain as well as weight-inclusive choices. Additionally, we look for smart models that offer a more interactive experience for high-tech users.
What to look for when shopping for the best recumbent exercise bike
Finding a high-quality exercise bike requires taking a close look at everything from assembly to resistance levels. Here are a few factors to consider when selecting the best option for your needs:
✔️ Comfortable seating: Whether you prefer a padded seat or a seat with ventilation is personal preference, but a comfortable seat is important so you can ride for a significant amount of time without discomfort.
✔️ Display: A display that tracks metrics, even basic ones such as speed and distance, is useful on a recumbent bike. Some bikes offer more metrics and larger backlit screens than others. Certain units even have smart touchscreens for a more interactive experience.
✔️ Resistance: Looking for a recumbent exercise bike that offers a range of levels and a smooth resistance system such as a magnetic one are key for an efficient and effective ride.
✔️ Adjustable settings: Ensuring that the seat positions and handlebars are highly adjustable can help accommodate a variety of different body types and heights. We also included information on maximum user weight for each bike on our list.
✔️ Special features: Some bikes have heart-rate monitors on the handlebars that sync up to the screen, built-in workout programs and options for connecting apps or music.
✔️ Dimensions: The most important thing to consider is dimensions of the bike and whether or not it will fit into your home gym space, whether that’s a spacious basement or a small bedroom corner.
Who is a recumbent bike good for?
Recumbent exercise bikes are designed for low-impact workouts, making them an ideal choice for the following individuals:
✔️ Seniors: With the seat lower to the ground, the design of most recumbent bikes makes them easier to balance on as well as get on and off of compared to traditional upright ones.
✔️ People with joint pain: The positioning of a rider when they exercise on a recumbent bike allows for reduced strain on joints including the knees and hips. Stationary bikes in general are great for low-impact activity, but the setup of a recumbent bike is even lower-impact than an upright one.
✔️ People with back issues: A supportive backrest and the reclining position of a recumbent bike provides back support, unlike other traditional stationary bikes.
✔️ Overweight riders: Most recumbent exercise bikes have a more substantial seat than other bikes, making them a more comfortable choice for a heavy person.
✔️ Beginners: Recumbent exercise bikes allow you to go at your own pace, so if you’re looking for a more leisurely workout to get yourself into an exercise routine, then they can be an excellent place to start. Since they have variable resistance, you can amp up the intensity as you become fitter.
What are some of the benefits of using a recumbent exercise bike?
Aside from offering an effective cardio workout, a recumbent exercise bike provides a variety of benefits:
✔️ Low impact: The reclining position and substantial seat size compared to other stationary bikes works to distribute weight more evenly and reduce impact on joints.
✔️ Comfort: Back support on a recumbent bike can reduce strain on your back, neck and even your wrists, so you can ride more comfortably and for longer periods of time. It also gives you the option to ride the bike hands-free, so you can stay busy by reading a book or catching up on text messages during your workout session.
✔️ Safety: Since recumbent bikes are lower to the ground than upright ones, they can be easier to get on and off of, especially for senior riders.
Is a recumbent bike good for exercise?
Absolutely. A recumbent bike can be an effective and safe option for regular exercise. The low-impact workout is easier on the joints than other cardio equipment like treadmills. Not only can recumbent exercise bikes help improve heart health and endurance since they provide a solid cardio workout, but they also can help strengthen leg muscles.
As with any piece of exercise equipment, what you put in to the workout is what you’ll get out of it. You can go more leisurely on a recumbent exercise bike than an upright bike or stationary bike, but you can also push quite hard for an intense workout too.
Which is better: a treadmill or a recumbent exercise bike?
Both are excellent pieces of exercise equipment. The choice ultimately depends on your fitness goals and whether or not you are dealing with any injuries or limitations around your activity.
A treadmill can typically provide a higher intensity workout and may burn slightly more calories per minute if you are running. But a recumbent exercise bike is easier on the joints, making them suitable for a variety of riders, and the reclined position provides support which may allow you to workout for a longer period of time.
Why trust Good Housekeeping?
Stefani Sassos has been working in the fitness industry for over a decade, specializing in indoor cycling and strength training. As a NASM-certified personal trainer and women’s fitness specialist, Sassos uses her exercise science knowledge and expertise to create informed fitness content for the Good Housekeeping Institute. She began her indoor cycling career in college, where she was a Penn State fitness instructor, and she went on to teach indoor cycling at major gyms and studios including Equinox Fitness Clubs. She has taught and trained on a variety of different exercise bikes and is well-versed in the current offerings.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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It is officially autumn! Our schedules are jam-packed, the holiday season is fast approaching and fall foliage makes outdoor walks even more appealing. So, what better time to commit to a walking plan that will allow you to get those steps in while also cutting your workout time in half? Enter our HIIT walking challenge!This month we’re turning our daily walks into high-intensity interval training — or HIIT — walks. HIIT workouts alternate between short, but intense, bursts of exercise (where you go all out for a period of time) and less intense active recovery. This style of training speeds up the metabolism, builds muscle, improves heart health, burns fat and increases endurance. Plus, you not only burn more calories while you’re exercising, but after the workout as well, since HIIT creates an “after-burn effect” allowing you to burn more calories at rest.
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