Calorie and Energy Expenditure Information
Guidelines and Advice About Indoor Exercise Bike Workout

Cardio-Aerobic Cycling Workout to Burn Calories, Lose Weight, Improve Fitness
Low Impact, Medium Intensity Biking to Strengthen Lower Body Muscles - Quadriceps - Thighs
Indoor Exercise Bike

Fitness Benefits of Indoor Gym Bike
Develop Muscles - Raise Metabolism - Review of Exercise Equipment
Burn Body Fat - Lose Weight - How to Get Flat Stomach - Lose Fat
Reduce Weight - Exercise Bikes - Dual Action Bikes - Recumbent Cycle

Calories Advice - Calories in Food


Indoor Exercise Bike

Indoor Exercise Bikes

What is an Exercise Bike?

Indoor exercise bikes are like regular bicycles, but without wheels*. Exercise bicycles provide an effective cardio-workout (to raise heart-rate) and burn a reasonable number of calories to help weight loss. There is no impact from your upper body weight, so you can strengthen your butt and thigh muscles without putting stress on your knee or ankle joints.They are safe, effective and easy to use by all gym-visitors including seniors and pregnant women. A gym or health studio may have 4 different types of exercise cycle: (1) Traditional upright Stationary bike; (2) Recumbent bike (horizontal seat); (3) Dual Action bike (with moveable handlebars for upper and lower body workout); (4) Studio bike for high-speed spinning workout.

* Spinning or studio-bikes, are the main exception. These cycles do have a front wheel or sometimes two wheels, but the bike is grounded or bolted to the floor.

Types of Indoor Exercise Bike

Stationary Bikes are by far the most popular form of exercise bike. Stationary bikes provide good lower body fitness workouts. Recumbent or semi-recumbent cycles have chair-like seats and are more comfortable than stationary bikes as they provide better back support. They promote efficient blood flow throughout the body. Dual action bikes are upright bikes with movable arm handles so you can exercise your upper body as well as your thighs and butt. The aerobic intensity is better because of the arm handles and upper body toning is enhanced. Spinning, using studio bikes, is basically road-cycling brought indoors. A studio bike feels more like a regular bike and is used for more high-speed cycling.

Lower-Body, Fat-Burning Workout

An exercise bike typically provides a low-impact, medium intensity aerobic workout, which means you make your heart work harder and pump increased amounts of oxygen-rich blood to the muscles. This helps you to burn fat. Also, by varying the resistance levels, or using a dual-action bike, you can turn your bicycling routine into a relatively high-intensity cardiovascular workout and burn more calories for even greater weight loss.

How Often Should I Use an Indoor Exercise Bike?

Beginner Cyclist
Use different intensities. 5 minutes low-intensity cycling, 30 seconds higher-intensity. Do this 4 times.

Medium Cyclist
Ride 10 minutes at high intensity, then 2 minutes at low-intensity. Then do 8 minutes at a higher level of intensity than the first 10 minutes, then 2 minutes at low-intensity. Each increasingly harder interval should be 2 minutes shorter than the one before, but keep on increasing the intensity. This should take 40 minutes. Finish with some slow pedaling to cool down.

Advanced Cyclist
To test maximum capacity, plan on riding for a certain period of time – say 40 minutes - and use progressively higher resistance throughout the ride. Increase the resistance every 3 or 4 minutes. When you are halfway through the session, decrease the resistance at regular intervals over the same amount of time.

Back to Advice About Exercise and Fitness Programs

Calorie Intake

For information about the calorie content of popular food and drinks, please visit: Calories in Food

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Information About Calories and Energy Equation

List of Calories in Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control

Calorie-Counter.net provides general information about how to burn calories, what type of exercise workout is best for calorie burning, what fitness training is best to raise metabolic rate and how to achieve your weight loss goals through training workouts. Copyright 2002-2017.