Furnishing a home gym is one of the first steps to getting fit in 2022, and a stationary bike is one of the first pieces of equipment to purchase. Which kind of stationary bike should you get?
If you want the feel of riding in the great outdoors, an upright exercise bike is the way to go. It provides a workout that targets many muscle groups but also gives your cardiovascular system a workout. Take a look at the best upright exercise bikes available in Australia in 2022, and be on your way to lower body fat, stronger muscles, and a good cardiovascular system.
What Is An Upright Exercise Bike?
Stationary bikes are one of the first pieces of equipment that many people purchase for their home gym, and an upright bike is perfect to provide a low-impact cardio workout. Upright exercise bikes are very much like their road counterparts, where the pedals are below your centre of gravity. The bikes also allow you to lean over the handle bars, mimicking the feeling of being outside and on the road.
How does an upright bike work?
Upright exercise bikes are built to feel and perform like a regular bike in regard to riding position. This means the crank is set vertically below the seat. These bikes work by using resistance to slow the flywheel. The flywheel, which is either in the front or the bike, is powered by you pedalling. The two types of resistance used in upright exercise bikes are magnetic or belt- or chain-driven.
The most basic type is the belt-driven and are used in bikes for spin classes. The magnetic resistance types require a source of electricity, and the level of resistance is set by the console panel on the handlebars. This causes the amount of electricity moving through the magnetic to build, which in turn increases the resistance on the flywheel, making it harder to pedal. This makes the workout more intense and burns more calories.
What types of upright exercise bikes are there?
Two types of upright exercise bikes are the magnetic and the belt-driven ones. The magnetic ones use a magnet to build resistance and is powered through electricity. As the amount of electricity moving through the magnet builds, the resistance on the flywheel increases. This causes you to work harder as you move the pedals, building intensity and burning more calories.
Modern upright exercise bikes rarely use chains anymore and have moved more to using belts. The belt connects the pedals to the flywheel, which creates the cycling motion. Belts are usually made from carbon fibre or polyurethane and are “toothed.” The “teeth” fit into the flywheel and pedal system, which allows the two components to work together. The high-tension strap makes the flywheel turn. The more tension there is, the harder the workout.
What upright exercise bikes do gyms use?
Gyms use a variety of types of exercise bikes. The belt-driven model is usually used in spin classes. Many gyms have top-of-the-line magnetic models, too. These allow you to program the upright exercise bike to deliver the precise workout you want. Some bikes allow you to choose the terrain or path that you want.
How to set up an upright exercise bike correctly
Taking the time to properly set up your upright exercise bike will ensure that you get a safe, quality workout. Making sure your upright exercise bike is set up in the proper position for your body will prevent injuries. It will also mean a more efficient workout.
The saddle height is the first thing you should look for. The proper height is dependent on how tall you are and your leg length. The seat should be adjusted to the height of your hip bone when you are standing next to the bike. Climb onto the bike, put your heels on the pedals, and then extend your foot to the bottom of a pedal stroke. A slight bend in your knee indicates the seat is the right height for you.
Next, you should adjust your saddle to the right position, either forward or backward. The proper position is also determined by your height, but your flexibility and riding approach also influences this. Your knees should be slightly over the centre of your foot but not past the middle of your shoelaces.
Handlebar position is also important. The higher it is the more forgiving it is and will be gentler on your back. The correct position depends mostly on your riding style and whether you want a more aggressive approach. As your riding style changes, you may want to change the position of the handlebars.
The right pedal position is also important. Adjust the pedals so that the ball of your foot is directly over the centre of the pedal. Your heels should remain level with the balls of your feet.
How to use an upright exercise bike
After making the necessary adjustments, it’s time to use your upright exercise bike. Your saddle is at the right height and just at the right position, as are the handlebars and pedals. Now, you should learn to use the display panel.
Bikes come with a variety of levels on the display panel. Some have as few as 12, while some have as many as 40. Decide which level you want to start with, but also watch your cadence, which is how many revolutions per minute you cycle. Varying your speed and intensity is the best way to ensure you are getting a proper workout.
Also, be sure you aren’t pedalling with your toes. This can cause calf and foot cramps. Use the ball of your foot to press down on the pedal and finish the motion with your heel. Also be sure to adjust the pedal straps for a snug fit but not tight enough that they cut off your circulation. Never remove the pedal straps from the bike; they are there for a reason. The straps add efficiency and comfort to your workout.
While you are riding, be sure not to hunch over. This can lead to back and neck pain. Your upper body shouldn’t be involved in the effort. Instead, you should sit up straight, with your chest up, shoulders back and down, ears in line with your shoulders, and draw in your belly button. If your whole body gets involved in riding the bike, you aren’t doing it correctly.
How To Burn Calories On An Upright Exercise Bike
The number of calories burned on an upright exercise bike varies based on your weight, how intense the workout is, and the length of time you spend doing it. On average, a person can expect to burn about 300 calories during a 30-minute moderate workout on an upright exercise bike. Based on data from Harvard Medical School, if a 155 pound person rides vigorously for 15 minutes, they can expect to burn 195 calories.
The American Council on Exercise says that cycling at a pace of 16-19 miles per hour for 15 minutes will burn an average of 210 calories, if the person working out weighs 155 pounds. This counts as a vigorous workout speed. The most important thing to look at is the intensity of your workout and the resistance used. If you set a low resistance on your upright exercise bike, you’ll burn fewer calories than if you set it at a higher one.
The more a person weighs the more they will burn with a higher intensity workout. Upright exercise bikes offer a good calorie burn in comparison with other workouts such as running, jogging, or walking. Plus, it has less impact on the joints.
Benefits Of Using An Upright Exercise Bike
Not only does an upright exercise bike burn calories and body fat, it also strengthens your heart, lungs, and muscles. While providing a great workout for your cardiovascular system, it is a low-impact exercise for your joints. Strengthening your cardiovascular system can lower blood pressure, improve sleep, lower stress levels, and give you more energy.
If you want to lose weight, an upright exercise bike can help you achieve that. A vigorous session on a bike burns calories quickly. The most sure-fire way to lose weight is to burn more calories than you take in.
Riding an upright exercise bike will help strengthen your legs and lower body muscles, especially at a higher resistance level on your bike. Pedalling develops the calves, hamstrings, and quadriceps. It can also work muscles in your core, which benefits your back and abdominal muscles.
What To Look For When Buying An Upright Exercise Bike
When buying an upright exercise bike, the most important thing to look at is comfort. If you aren’t comfortable during your workout, you aren’t going to want to use it. The best way to find this out is to actually get on the bike and try it out, but if you are shopping online, read the reviews and customer comments.
Make sure you like the seat and the handlebars and that they are adjustable. The handlebar style is dependent on how you are wanting to use the upright exercise bike. If you want an aerobic workout, go with one with a weight rack feature. If you want one that mimics the feel of a road bike, go with drop down handlebars.
Other options to look at is adjustable resistance, stability, and ease of use. Adjustable resistance will allow you to plan the intensity of your workout, and digital control is optimal. You don’t want a bike that rocks back and forth so stability is key. Make sure the console is easy to use with a touchscreen and a simple interface.
How much do upright exercise bikes cost?
The cost of an upright exercise bike depends which features it comes with. An upright exercise bike is about 10 percent cheaper than a recumbent bike. Another aspect that drives the cost is the seating structure.
If you don’t want a lot of fancy bells and whistles, such as the ability to connect to the Internet or watch Netflix while you read, you can often find a good upright exercise bike between $500-$1,000. The average price is about $1300, but the more technology you add to the console, the more the bike is going to cost.
Features to Consider When Buying An Upright Exercise Bike
Console
Resistance
Comfort
Workout Programs
User Weight Capacity
Connectivity
Power Usage
Portability
Size
Warranty
