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July 14, 2021 3 min read

Exercise bikes are great cardio machines that anyone can have in their home, basement, or garage. They don’t take up much room, and you can do a lot on them without needing other equipment or machines. There are some ways to get the most out of your exercise bike routine you need to know to avoid injury or plateau. Read on to learn more.

Pick the Right Bike for You

At Top Fitness, we carry many different types of exercise bikes, like air bikes, indoor cycles, recumbent bikes, and upright bikes. Determine which one best suits you. Each exercise bike has its own unique features and design to improve your cardiovascular endurance. Upright bikes have a wide-padded seat with upright handlebars and a magnetic resistance system. Indoor cycles lock into place with a steady front wheel and a slightly elevated back. Spin bikes have lower-set handlebars so riders can lean in, which allows for friction resistance at fast speeds. Recumbent bikes have a reclined seat position designed for comfort and long periods. Try out various exercise bikes to see which fits your body and exercises goals best.

Set It Up

Additionally, it helps to properly set up your bike. A universal design for exercise bikes is that you can adjust the seat height, handlebar height, and angle of the seat. It’s important that you set up the bike to fit your body, as improper positions can lead to discomfort and injury. Keep in mind the bike seat angle should support your full body weight. If at any point you feel discomfort in your knees, arms, hands, or another body part, adjust accordingly. Additionally, the handlebar height should not be too high or too short. A good way to know if you’ve positioned the handlebars correctly is if you can bend your elbows and change positions comfortably while riding.

Stretch, Warm Up, and Cool Down

Like any exercise, never start your exercise bike routine without a proper stretch, warm-up, and cooldown. Stretching before your workout relaxes your muscles to their fullest mobility, thereby reducing the risk of injury or cramps. Warm up for a few minutes at a low resistance before starting your workout. When you’ve finished your workout, do not just stop. Use a cooldown period and finish your workout at a low resistance. Your muscles won’t be as sore the next day, making you all the more ready for your next workout.

Do Interval Training

One of the best ways to get the most out of your exercise bike routine is to do some sort of interval training. Exercise bikes are primarily cardio equipment. While you incorporate your leg, back, and arm muscles, the main use of exercise bikes is to lose body fat and improve cardiovascular endurance. That’s why you need to incorporate interval training. High-intensity or medium-intensity interval training is a great way to reduce your workout time while increasing fat loss. This might sound counterintuitive, but the greater the force you give at the moment, the less time needed to burn calories. Not to mention, interval training can help you get over a cardio plateau. Look around for an interval routine that works for you before getting started.

We at Top Fitness know what it takes to help people find home stationary bikes that work for them. Our selection of exercise bikes will help anyone reach their fitness goals from the comfort of their own living rooms. Reach out today, and a customer support representative will help you find the machine you’re looking for.


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