How to Improve Your Cardio Workout with a Stationary Bike

If you are interested in improving your cardiovascular health and fitness, a stationary bike is a great option. These give you the ability to tailor your workout to match your current fitness level. Riding a stationary bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs and muscles. Compared to many other types of cardio equipment, stationary bikes also put less stress on your joints. 

Whether you are a veteran cycler or just beginning your fitness journey, here are our tips for maximizing your cardio workout with an exercise bike:

Improve Your Ability with Interval Training

If you are new to cycling, or are just developing your exercise regime, remember to take it slow and allow your body to acclimate to this new physical activity level. Give your body time to recuperate. One of the best ways to improve your cycling ability is through interval training. Try this:

  • Take the first 5 minutes to warm-up your body with slow-paced cycling.
  • Convert to 1 minute of fast pedaling and/or higher resistance levels.
  • Ease up for 1 minute to allow for recovery.
  • Repeat 8-10 times.
  • Finish with a 5-minute cool down to gradually reduce your heart rate.

Over time, you will be able to increase the length of your intervals and reduce the number of cycles to slowly build your ability to maintain longer periods of intense cardio workout.

Lose Weight with This Routine

Since this type of workout helps to burn calories and body fat, it is a good option to include in a weight loss plan. Here is one routine you could try:

  • Pedal at a low intensity for 5-10 minutes.
  • Switch to medium intensity for 3-5 minutes.
  • Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20-30 minutes.
  • Cool down at low intensity for 5-10 minutes.

Get the Most out of Your Cardio Routine

To get the best cardio workout, choose a bike with adjustable resistance levels. In developing your routine, aim to spend 150 minutes per week in moderate cycling and 75 minutes of vigorous cycling, spaced out so that you exercise almost daily. The American Council on Exercise states that interval training is one of the best ways to maximize the benefit of your cardio workout and avoid burnout.

Choose the Right Bike for You

Do you understand the difference between Upright and Recumbent Bikes? Which one would better suit your needs? Let’s break it down, so you can make an informed decision.

  • Indoor Cycling Bikes and Upright Bikes These are similar to regular outdoor bicycles, with the pedals positioned under the body. The upright bike provides an excellent cardio workout, while also strengthening leg and core muscles. Indoor cycles (sometimes called “spin bikes” or “spinners”) have the same geometry and bio-mechanics as outdoor road bikes. They can be used in a standing or sitting position. The downside? These bikes can put pressure on your hands and wrists, and the smaller seat can be uncomfortable for longer workouts. Other upright bikes have larger, more comfortable seats and very user-friendly hand and wrist positions. Browse our catalog of upright bikes and find the best option for your needs.
  • Recumbent Bikes On a recumbent stationary bike, you sit in a comfortable reclined position on a larger seat, which is positioned behind the pedals. These bikes offer a back rest as well, so they put less stress on your upper body, joints, and lower back while you get your cardiovascular exercise. Since your body is fully supported, your workout will feel less intense. This bike also allows for less fatigue and muscle soreness after a workout. Generally, a recumbent bike is the better option if you have limited mobility, joint issues, or back pain. It is also a safer option for older adults or anyone new to exercise. If the recumbent bike seems to be a better fit for your needs, we have many options available.

Whether you are just beginning to bike or have been cycling for years, you can always improve your cardiovascular routine with a great stationary bike. Our team of professionals is always ready (in-store and online) to assist you in finding the right equipment for your needs. Give us a call to get started (?770-908-0000), shop our products at, or visit one of our locations!