Riding a bike is a fantastic workout.
Not only does it offer general health benefits, but the type of bike you use can help you target certain muscles in your body that are usually neglected during cycling. Enter the air bike.
What, exactly, is an air bike?
An air bike has handles that move in sync with your pedalling, which is something you don’t have on exercise bikes with fixed handles. The benefit of this is that you can get a lower and upper body workout simultaneously.
There are some important benefits to using air bikes vs stationary bikes. Let’s compare the two so you can choose the best bike for your specific fitness needs!
- 1 Air Bikes Vs Stationary Bikes
- 2 Is An Air Bike Harder To Use?
- 3 Which Bike Is Better For Low-Intensity Training?
- 4 Which Bike Should You Use For High-Intensity Interval Training?
- 5 Related Questions
- 6 Conclusion
Air Bikes Vs Stationary Bikes
What are some features that air bikes and stationary bikes have?
Here are their pros and cons.
Air Bikes – The Pros
- Air bikes have a large fan that creates resistance based on the speed and power of the bike’s handles and pedals. So, the more you cycle and move, the more resistance you create to work against.
- Air bikes usually don’t have any motors or electronics because it’s up to you to set the resistance during your session.
- They can be used by people with body weights of up to 350 pounds.
- They’re simple to use and you can tailor them to your requirements depending on how much resistance you want during your workout.
- You can burn unlimited calories thanks to how every level of effort you put in will be matched by the bike, so you’re not restrained in any way.
- Using an air bike can burn more calories than running. A Shape report found that 10 minutes on the assault bike can burn the same amount of calories you’d have burned if you’d run 5km, and the latter would have taken you about 35 minutes.
Air Bikes – The Cons
- They can be difficult to store away because of how they don’t usually fold up.
- They can also be heavy to move around.
- They can be more expensive than other types of bikes.
Stationary Bikes – The Pros
- You can choose from a variety of fitness programs on the stationary bike that makes it easier to set a fitness routine from the comfort of your home.
- You can target many areas of your lower body, not just your legs. Using a stationary bike will build strength in your calves, quads, and hamstrings. You can also give your back, glutes, and core a workout.
- You can burn almost the same amount of calories as you would using a treadmill. If you use a stationary bike for 30 minutes at a moderate pace, you will burn approximately 260 calories. On a treadmill for the same amount of time you could burn about 240 calories.
Stationary Bikes – The Cons
- You don’t get as much of an upper body workout when using a stationary bike as compared to using an air bike that engages more muscles in your body. If you’re looking for a dynamic workout to build muscles in areas other than your lower body, then you’d be better off with an air bike.
Is An Air Bike Harder To Use?
When compared to a stationary bike, the air bike has been said to be harder to use.
This is because it makes use of a fan (this is why it’s sometimes referred to as a fan bike) to produce wind resistance.
That means that the harder you pedal, the more resistance is created – and the harder it will be to pedal!
Although using an air bike can be said to be a tougher workout, there are features on it that make it more comfortable to use.
For example, it enables you to sit up straighter than you would on other exercise bikes.
This improves your posture while putting less pressure on your spine. Less discomfort means that you can last for longer during your cycling session.
In addition, there are some features that can help to provide you with relief if you have an injury or sore muscles.
Usually, these conditions result in you having to stop cycling and exercising for a while, such as on a stationary exercise bike, but not with an air bike.
If your air bike comes with features such as stationary foot rests on both sides of the machine, this means that you can isolate an injured leg or foot that you are unable to pedal with.
The benefit of this is that you can work out other parts of your body without having to take a few days or more of complete rest.
Which Bike Is Better For Low-Intensity Training?
A stationary bike provides you with the opportunity to have a low-impact workout.
It enables smooth movements that can make your joints and bones stronger without putting too much force on them.
Other types of exercise, such as running, can put these parts of the body under a lot of stress.
When it comes to an air bike, it can also be a low-intensity workout provided you use lower resistance.
As mentioned earlier, how much resistance depends on you so you’re in control.
This is what makes the air bike such a valuable piece of gym equipment – if you’re a beginner or you want a lower-intensity workout, you can simply pedal slower to tailor the workout to your needs.
However, because of how it can give you an excellent high-intensity workout, chances are you’d prefer using a stationary bike for low-intensity exercise.
Which Bike Should You Use For High-Intensity Interval Training?
If you want to start doing high intensity interval training (HIIT), an air bike can help you to achieve it in the best way. Here’s why.
The principle of a HIIT workout is to exercise for a short burst of time, followed by a short period of rest.
Using an air bike can increase the amount of calories you burn during an HIIT workout because you’re using your upper and lower body to increase your heart rate.
In fact, it’s said that your heart rate will be approximately 20 percent higher than if you were just using your legs, as Health reports.
How To Use An Air Bike For HIIT: The Tabata Workout
- Tabata is short and intense workouts. To try it, you’ll start by using the air bike at a pace that’s comfortable for you. This is essentially your warm up and it should be done for 10 minutes.
- Then, do 20 seconds of intense cycling, followed by 10 seconds of recovery. Do this for a total of four minutes.
- Finally, cool down for about 10 minutes.
This is a great way to start with HIIT on your air bike. You can increase the intensity as you become used to it.
For example, try to complete one minute of exercise and three minutes of recovery and then tweak this as your body becomes fitter, such as by having one minute of exercise and two minutes of recovery, and then one minute of exercise and one minute of recovery.
Can an air bike be used as different pieces of equipment?
An air bike is versatile so it’s really different gym equipment in one machine: you can cycle on it as though it’s a spin bike or use it as an elliptical machine by using your arms and legs to get a full body workout.
How do you know you’re using the air bike correctly?
Get on the bike and sit straight with your feet on the pedals. Cycle slowly until your foot is as close to the floor as it can go.
In this position, your pelvis should not be tilted forward. If it is, you need to adjust your seat height.
If you want to start using an exercise bike, it’s a fantastic way to do more cardio and build muscle.
However, a choice you have to make is to choose between a stationary bike and an air bike.
In this article, we’ve looked at the pros and cons of both, and provided information on which one is harder to use as well as which one will be a great piece of equipment for your HIIT workouts.
It’s clear that, while both have their benefits, the air bike is definitely an essential piece of equipment to add to your home gym.
Happy indoor cycling!Last updated on: