Finding an Exercise Bike That's Right For You
by: Douglas Brooks, M.S., Exercise Physiologist

Exercise bikes have always been popular because they provide a good aerobic workout, yet don't require a lot of balance or coordination. Exercise bikes take up little space, are easy to move, are sturdy and require little maintenance. But, which do you choose? Should you go with the new generation of high-tech, high-performance execise bikes, stick with a traditional upright exercise bike or go for the recumbent style? Stationary bikes come in a variety of styles and can be classified as upright, semi-recumbent or recumbent. Upright exercise bikes position the legs below the torso with the exerciser seated upright. Most now come with wide, padded seats which add comfort.

A semi-recumbent or recumbent exercise bike places the exerciser's legs slightly below heart level or directly in front of the hips, which allows for a reclined position. They generally have full-size seats, are easy to get in and out of and provide great back support.

Features
When you're trying to decide which execise bike is right for you, consider these features:

Quality construction. A sturdy frame and two piece crankshaft are hallmarks of a quality execise bike. In a one-piece crank, the pedal arms and crank are constructed as one unit. When it wears out, the entire shaft must be replaced. Two-piece cranks generally last longer. The bike should pedal smoothly and quietly.

Adjustable resistance. Four types of resistance mechanisms are generally available and include generator-style, electromagnetic, eddy-current braking and friction resistance. Exercse bikes with generator-style resistance are more expensive (i.e., $1,000 plus), but provide a smooth ride. Electromagnetic resistance provides a smooth transition from one level of difficulty to the next and compare in price to the generator-style resistance. Eddy current braking and friction are not as costly ($300 to $500 plus) and provide reliable resistance.

Multi-position handlebars. Comfort is the rule here. Whether you're a competitive cyclist or first time rider, you should be able to find a position that is right for you.

Fully adjustable seat and seat post. Fore-aft (movement of seat forward and backward) adjustments are not always available but are a big plus. And of course, the seat post should be adjustable up and down to accommodate different body sizes.

Straps, toe clips or clipless pedals. Straps or toe clips help anyone pedal more efficiently and powerfully by securing the feet to the pedals, which results in more efficient cycling technique. Clipless pedals require a specialized shoe that literally attaches to the pedal, and are more important to advanced cyclists.

Features and Programs. Current models offer a range of programs and performance feedback, including time, heart rate, distance, speed, and caloric expenditure. Some models have dual-action levers for handlebars, which can be pulled back and forth with the arms to provide an upper body workout.

Also consider some other factors when making your stationary bike decision:

Space. Recumbent exercise bikes usually take up a little more room than upright versions, but both types are usually quite space efficient.

Proper clothing. You can purchase a premium stationary cycle, but if you aren't comfortable, it won't be long before your prized possession is collecting dust. Don't underestimate how important proper clothing is to a successful and comfortable experience. When riding, some type of "cycle" short is recommended. Nylon cycling shorts provide padding in sensitive areas and protect the inner thigh from chaffing. Additionally, a "gel" seat or the newer "anatomically correct" seats can provide a more cushy riding experience.

Cool yourself and keep hydrated. When "spinning" indoors, consider using a fan and drink plenty of water. Keep a towel handy to wipe off sweat and wipe-down your exercise bike after your ride.

Footwear. The more rigid your shoe soles, the better. Cross trainers or running shoes are fine if you're just starting, but if you're biking 4 to 5 times per week, it's time to consider a specialized bike shoe.

Bike fit. Position your seat so that the knee is slightly bent at the bottom of the pedal stroke (i.e., when your foot is nearest the floor). If your seat is too high your hips will rock side-to-side, and if it's too low will likely result in knee pain. If you can slide the seat forward or backward, position it so that when your feet are in a front/back position and parallel to the floor, your knee is directly over the pedal spindle. Place your handle bars so they are at about the height of, or slightly lower than the seat. If it is more comfortable, or you have back or neck problems, position the handlebars higher so you can sit more upright.
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