The exercise bike — familiar to many from the 80s — is currently experiencing a real comeback. And no wonder: It's compact, efficient, and perfect for training at home. But what exactly is an exercise bike? And how does it differ from modern indoor bikes? In this article, you'll learn everything you need to know about exercise bikes, what training goals you can achieve with them, and whether purchasing one is worthwhile for you — including tips on high-quality models from Atletica .
1. What is an exercise bike?
An exercise bike is a stationary bicycle designed for indoor exercise. The term originally comes from the fitness movement of the 1970s and 1980s. The goal: to "trim" the body , or get it in shape.
Nowadays, the exercise bike is often referred to as a home trainer , cardio bike , or indoor bike . Unlike ergometers or pedal bikes, classic exercise bikes are usually simpler in design and are aimed at moderate endurance training.
2. What are the benefits of training on the exercise bike?
Regular exercise on the exercise bike offers numerous benefits:
- Boost fat burning : Perfect for burning calories and losing weight
- Strengthening the cardiovascular system : Particularly important for health
- Joint-friendly training : Ideal for people with knee or back problems
- Strengthen leg and buttock muscles : For more stability and muscle tone
- Training in any weather : Regardless of season or outside temperature
Just 30 minutes a day on the exercise bike can have a measurable effect on your fitness.
3. Who is an exercise bike suitable for?
The exercise bike is a real all -rounder and is suitable for:
- Beginners who want to start endurance training
- People with joint problems , as the training is shock -free
- Overweight people who want to lose weight without damaging their joints
- Seniors who want to stay mobile
- Fitness enthusiasts who want to complement their cardio routine
It can also be perfectly combined with strength training – for example as a warm-up before weight training with Atletica dumbbells or as a cool-down after an intensive full -body workout.
An exercise bike also offers advantages for those who are short on time or often on the go. The compact models can be easily stored in the home office, bedroom, or basement and are ready to go in seconds – without any time-consuming preparation or weather checks.
4. What types of trimmers are there?
Today, the term “exercise bike ” encompasses a variety of devices :
a) Classic exercise bike
- Simple model with basic functions (resistance, time, calories)
- Ideal for beginners
b) Ergometer
- Medically standardized (watt-precise control)
- For targeted cardiovascular training, often with pulse measurement
c) Pedaling bike (indoor cycle)
- For intensive interval training
- Flywheel with high inertia
- Particularly popular with gyms and ambitious athletes
d) Compact mini bike
- Pedal unit only, e.g. B. under the desk
- For exercise in everyday office life or for rehabilitation purposes
e) Smart Bikes
- With app connection and training simulations
- Ideal for technology-savvy athletes
At Atletica, you'll find a selection of modern indoor bikes that combine functionality with design and stability —ideal for demanding home training.
5. What should you pay attention to when buying?
A good exercise bike should meet the following criteria:
- Adjustability : Saddle and handlebar height individually adjustable
- Resistance levels : Finely adjustable , ideal with magnetic brake system
- Stability : Robust frame, even under higher loads
- Display : Display of time, calories, distance, heart rate if applicable
- Comfort : Ergonomic saddle, non-slip pedals
Extra feature: Bluetooth connectivity for using training apps like Kinomap or Zwift can make training even more exciting.
Additional tip: Make sure the noise level is pleasant — especially if you're training in an apartment. High-quality exercise bikes from Atletica are extremely quiet in operation.
6. Exercise bike vs. other cardio equipment – which is better?
Whether it's an exercise bike, rowing machine , treadmill, or cross trainer — each piece of equipment has its advantages and disadvantages. The exercise bike particularly scores points for:
- Space requirement (compact, often foldable)
- Price-performance ratio
- Entry comfort
- Training efficiency for the legs
For a varied workout, we recommend a combination of different equipment – e.g. B. in addition to an elliptical trainer or rowing machine from Atletica .
Advantage : The exercise bike can be ideally combined with Netflix, podcasts or e-books – so the training time flies by.
7. Training plans & tips for your exercise bike workout
Beginner program (3x per week)
- 5 min warm- up at low resistance
- 15 min moderate pace
- 5-minute cool-down
Fat burning (4x per week)
- 10 min warm- up
- 20–30 min steady pace (70 –75 % of your maximum heart rate)
- 5-minute cool-down
Interval training (2x per week)
- 5 min warm- up
- 8× 1 min fast + 2 min easy
- 5-minute cool-down
Combination with strength training:
- Exercise bike for 15 minutes
- Then dumbbell exercises : squats, shoulder presses , rowing (with Atletica dumbbells )
- Finish: Plank variations for the core
Variation : Try training during fasting phases (e.g. B. in the morning on an empty stomach ) to further stimulate fat burning – but only if you feel comfortable doing so.
8. Care & Maintenance
An exercise bike is easy to maintain, but there are a few things you should keep in mind:
- Regularly wipe off sweat (risk of rust!)
- Check screws and connections
- Clean the display and replace the batteries if necessary
- Oil or adjust sliding and braking elements if necessary
With good care, your exercise bike will last for many years – especially with high-quality equipment like those from Atletica .
Conclusion: Exercise bike – proven , effective, modern
The exercise bike has long been more than just a relic of past fitness generations. It's a versatile, joint-friendly, and effective cardio machine that can be ideally integrated into your everyday life — whether for cardiovascular training, weight loss, or as a way to balance out a sedentary office routine . With a high-quality model from Atletica , you can expand your home gym in a targeted manner and stay fit long-term.
