The Different Types of Exercise Cycles and the Benefits of stationary biking

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

The Different Types of Exercise Cycles/bikes and The Benefits of Stationary Bikes

Not sure about which gym cycle to pick? Too many choices? Curious about the different types of exercise cycles for your home gym? Unless you want to train for a cycling race, almost any gym cycle would suit your weight loss or cardio goals.

  • For cycling races and pro-level training, you should be using spin bikes.
  • For weight loss, people generally use air bikes, recumbent bikes etc.
  • Elderly often use recumbent bikes which comes with a back support.
 Types of Exercise Cycles

Different Types of Exercise Bikes, their usages, and benefits!

Upright Bikes for Easy Stationary Biking

An upright bike is a type of exercise bike that is designed to be ridden in an upright position, as opposed to a recumbent bike which is designed to be ridden in a reclined position.

Upright bikes are a great piece of cardio exercise equipment that can help you strengthen your lower body, core, and upper body muscles. Upright bikes feature a simple appearance and do not take up much room in your gym.

Types of Exercise Cycles

Upright bikes come with several levels of resistance programs that will challenge you to work harder.

Some upright bikes have an LCD display that can track your calories, speed, and distance while you are exercising.

Many people, who have low back issues, use an upright bike for weight loss at home.

The Different Types of Exercise Cycles and the Benefits of stationary biking 1

Recumbent Bikes for Low Back Friendly Stationary Cycling

A recumbent bicycle is a type of exercise bike that has a reclining design, making it resemble a comfortable chair.

These recumbent bikes offer low-impact cardio workouts that are decent for folks recovering from surgery or suffering from joint problems like arthritis. Recumbent bikes are ideal for ladies recovering after delivery.

The pedals are in front of your feet rather than below them, which provides more support and running smoothly.

They offer decent back support and exercise in several muscle areas with their low-impact cardio workouts.

The back support with the recumbent bikes is very easy on the low back. The support makes you feel like you are just sitting on a reclined chair.

This is great for senior citizens to do some exercises easily.

Dual-Action Gym Workout Cycle/ Elliptical Trainers

A dual-action bike is a type of exercise bike that can provide a workout for both the upper and lower body.

These bikes typically have two sets of handlebars—one set for the arms and another set for the legs. Dual-action bikes can be a great way to get a full-body workout in one piece of equipment.

You will see many athletes using these elliptical bikes in their HIIT training.

For home fitness or weight loss workouts in your home gym, you can get one elliptical training to do cardio workouts quickly.

A dual-action bike is a type of exercise bike that targets both your upper body muscles and your legs while you pedal.

This makes it a great option for those who want to get a full-body workout from their exercise bike.

Dual action bikes are less like regular road bicycles than other types of exercise bikes, but they can still provide a great workout.

[Cycles with moving handles benefit]

The Different Types of Exercise Cycles and the Benefits of stationary biking 2

Spin Cycle for Workout

A Spin exercise bike is a type of exercise bike that is designed to give cyclists the feeling of riding in a natural environment. The best spinning bikes are authentic so you can feel what a real machine is like.

Spin bikes have the highest amount of resistance as well, some go well above 25 kgs easily.

With spin bikes, you can stand up and cycle as well.

If you are an athlete, training for cycling races or want to feel real cycling indoors, then spin bikes are for you.

Air Bike Exercise Cycle for Weight Loss

The air bike is a type of bicycle that uses wind resistance to power its pedals. The harder you pedal, the more resistance you’ll encounter. This makes the air bike a great workout tool for those looking to get a good cardio workout in.

Air bikes are lightweight and can easily be moved around in the hosue.

Those who want to lose weight by doing low impact crdio, often pick air bikes.

Cardio Strider

A cardio strider is a type of exercise bike that simulates the low-impact, rhythmic motions of walking or running. Cardio striders are similar to traditional exercise bikes in terms of their overall design, but they have pedals that move in a low-step motion. This makes them more like stair masters than traditional exercise bikes. However, the seating position on a cardio strider is more similar to a recumbent bike, which makes it a good option for people who want a low-impact workout.

[Gym cycle vs Cross Trainer]

The Different Types of Exercise Cycles and the Benefits of stationary biking 3

What are the benefits of a stationary bike workout?

This study done with a total of 372 people confirms that indoor cycling does improve lipid profile, cardio health, reduce blood pressure and weight loss.

1. Boosts cardio fitness

Cycling is an excellent way to get your heart pumping and improve your cardio fitness. A stationary bike workout can help improve your cardio fitness. A stationary bike workout can help you improve your overall fitness level as well.

Aerobic exercise, like cycling, has been shown to lower the risk of developing heart disease. A stationary bike workout is an excellent way to get aerobic exercise. A stationary bike workout can help you lose weight. A stationary bike workout can help you improve your overall fitness level.

2. Can help with weight loss

A stationary bike workout can help you burn calories and lose weight. If you are looking to lose weight, a stationary bike workout is an effective way to do so. You can burn a lot of calories by peddling at a high intensity, and this will help you to lose weight over time.

To burn more calories you can increase the intensity in the gym cycles.

[Outdoor cycles in India under 8k]

3. Burns body fat

When you are working out on a stationary bike, your body is constantly having to adjust to the changing resistance and pedalling speed.

A study has shown that people who did a stationary bike workout three times a week for 12 weeks lost an average of 2.5 kg (5.5 pounds) of body weight and 3% of their body fat. So, if you are looking to lose some weight and body fat, then doing some stationary bike workouts could be a great option for you.

which is better treadmill or cycle

Provides a Low-Impact Workout

The fourth benefit of a stationary bike workout is that it provides a low-impact workout.

This is perfect for people with joint issues or injuries since smooth movements help to strengthen bones and joints without putting much pressure on them.

[Knee support for gym]

It’s Still Challenging and Effective

Even though stationary bike workouts are low-impact, they can still be challenging and effective.

While people may think this is easy and since they believe low-impact workouts are easy.

Gym cycling is not that easy, but this is gentle on the joints. People with heavy bodyweight, joint pain (especially knee pain) can lose weight easily with a gym cycle.

And to lose weight at home, gym bikes are a great tool to have.

Is exercise cycle good for weight loss

Strengthens Legs and Lower Body Muscles

Riding a stationary bike can help build strength in your legs and lower body. The pedaling action on the bike can help strengthen your calves, hamstrings, and quadriceps. Riding a bicycle with handles also helps you work your upper body muscles, including your biceps, triceps, and shoulders.

To build muscles via cycling, you should consider a heavy-duty spin bike. Air bike, magnetic cycles won’t cut it.

This study states that young people should do fast paced, high intensity training to gain more muscle and strength using a gym cycle.

Great for Interval Training

Stationary bikes are a great way to do interval training. Interval training is a type of workout where you alternate between periods of high-intensity and low-intensity exercise.

This type of workout is great for burning calories and improving your fitness level.

To do an interval training workout on a stationary bike, you can start by pedalling at a moderate pace for two minutes.

Then, increase the resistance on the bike and pedal as fast as you can for 30 seconds.

After the 30 seconds is up, reduce the resistance and pedal at a moderate pace for two minutes. Repeat this cycle for the duration of your workout.

In between you can do push ups, squats or burpees to make the overall workout more intense.

Gym cycle vs cross trainer.


Indoor stationary cycling is very easy and tension free workout.

You don’t have to be concerned about traffic, road conditions, or the elements. You can exercise at a comfortable temperature any time of the year.

I personally like the fact, I do not need to skip my workout due to summer heat or rain.

I also do not have to meet weird people out on the street as well.

[Outdoor cycles for exercises]

Which type of exercise cycle is best?

Spin bikes are the most popular type of exercise bike and are great for high-intensity workouts. Upright bikes are good for low-impact workouts and are a good choice for people who have joint problems or are recovering from injuries or surgeries.

Recumbent bikes are the most comfortable type of bike and are good for people with lower back and spine problems. Air bikes are the lightest type of bike and are great for people who want a full-body workout.

[Is a home exercise bike worth it?]

How stationary bike workouts help to reduce cholesterol and triglyceride levels?

High cholesterol and triglyceride levels can lead to serious health problems such as heart disease, stroke, and diabetes.

However, research has shown that doing regular stationary bike workouts can help to lower both cholesterol and triglyceride levels in the blood.

[Best cycle water bottle]

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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