Equipment, Fitness

Exercise Bikes: Benefits And Insights Of Stationary Biking

Exercise Bike Benefits | NordicTrack Blog

You’ve lost motivation, you’re no longer seeing results, and the routine you once looked forward to now feels like a chore. Even fitness fanatics know what it feels like to be in an exercise rut. Something new can pump up your workouts—like an exercise bike.

Not only can an exercise bike make your workouts challenging and exciting, working out on an exercise bike gives you a great way to start enjoying the benefits associated with regular exercise. For example, working out can help prevent or manage (1):

  • Stroke
  • Metabolic syndrome
  • High blood pressure
  • Type 2 diabetes
  • Depression
  • Anxiety
  • Many types of cancer
  • Arthritis
  • Trips and falls

Regular exercise also delivers oxygen and nutrients to your tissues that help your cardiovascular system work more efficiently (1). Additionally, regular exercise may boost your mood and energy while promoting better sleep (1). That’s because the chemicals in your brain are stimulated in a way that may leave you feeling less stressed during a workout (1). 

Of course exercising is healthy, but what does a bike do for you? Are exercise bikes a good fit for your workout? Here’s what you need to know: 

Benefits Of Biking

Stationary Bike Workout Benefits – NordicTrack Blog

Exercising with fitness equipment can be fun, but to achieve results, it needs to be more than just being fun. Exercise bikes can provide some serious health and wellness benefits when used properly. Here are a few benefits of biking:


Part of the joy in biking is that you can go as hard or as easy as you want. And if you’re working out on a NordicTrack bike, you can turn up the heat when you want more resistance and incline or slow it down for a leisurely ride along a beautiful trail anywhere in the world on iFIT, an interactive personal training program.

In fact, NordicTrack bikes are engineered with LIVE Resistance and Incline Controls that allow your iFIT trainer to adjust your bike’s intensity without you having to make any adjustments yourself. Simply take a seat, choose your iFIT workout, and let your trainer do the rest.   


Results from stationary cycling exercise depend on a person’s weight and the intensity of their motion (2). For example, A 125-pound person may burn 210 calories in 30 minutes of moderate-intensity stationary cycling (2). A 155-pound person may burn 252 calories and a 185-pound person may burn 294 calories in the same amount of time. 

Aerobic Exercise

Biking is just one example of aerobic exercise (3). This kind of exercise helps maximize the amount of oxygen in your blood and could potentially lead to all kinds of benefits (3, 4):

  • Decreased risk of heart disease
  • Increased stamina
  • Improved mood
  • Improved lung function
  • Decreased risk of viral illnesses

Joint Defense

Working out on a bike is a low-impact exercise (5). Low-impact workouts place less stress on your joints than high-impact exercises like running (6). That means cycling can be a great choice for people with arthritis, knee or hip issues (6).

Muscle Strength

Cycling targets and strengthens many muscles, including (7):

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Core

If your stationary bike has handles, you could also target your biceps, triceps, and shoulder muscles (7).

There are even more ways to work out your upper body when cycling indoors. For example, you could start by adding dumbbells or lifting up out of your seat and standing on the pedals while you cycle. Not sure when to pop out of the saddle? iFIT instructors guide you through workouts and offer advice for using proper form and when to stand on your pedals for a different workout variation. It’s important to take into consideration your comfort level and balance before doing so. 


If you love outdoor biking, it may not always be a viable option. An indoor bike, on the other hand, doesn’t depend on weather and road conditions. Plus, if you’re looking for a little adventure, check out iFIT, a service sold separately from the machine. iFIT workouts can virtually take you to exciting locations for a ride you won’t soon forget. Check out places like the Caribbean, Patagonia, and Chile just to name a few. 

See for yourself: 


iFIT memberships start at $15/mo. + tax, and auto-renew unless canceled in advance. Cancel at any time. Credit Card required for activation. Internet and WiFi required.

Choosing The Right Bike

NordicTrack knows that a good workout deserves good equipment. That’s why our lineup of exercise bikes provides plenty of options to fit any fitness routine.

Commercial Bikes

Benefits Of Stationary Biking – NordicTrack Blog
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Tired of paying for a gym membership, but not ready to give up access to top-of-the-line equipment? Adding a Commercial Studio Cycle to your home gym could be the interactive experience you’ve been looking for. 

Recumbent Bikes

Benefits Of A Stationary Bike Workout  – NordicTrack Blog
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If you have a need for greater joint protection, our Recumbent Bike could be a great fit. That’s because recumbent bikes are a better option for people with mobility issues (5). Feel comfortable while working out in a sitting position without having to balance on the seat.

Upright Bikes

The Benefits Of Using A Stationary Bike  – NordicTrack Blog
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Short on space but still want to build out your home gym? Our Upright Series could be your answer. Its small footprint and complete iFIT compatibility allows you to go all-out without sacrificing space.

Making Your Bike Fit You

Once you choose the right NordicTrack bike model for your home gym, it’s time to personalize it. Here are some important tips to fit your exercise bike to your body. These steps are essential to create a fun and comfortable experience on your new bike: 

1: Adjust The Seat

To adjust the bike seat height, stand next to your upright bike with your feet flat on the ground. Adjust the seat to the height of your hip bone. Next, sit on the saddle and push all the way down on one pedal to make sure your knee can be perfectly straight. Lastly, remain seated and take your feet off the pedals; your toes should touch the ground (12).

To adjust seat distance, put your feet on the pedals and position your legs at 9 o’clock and 3 o’clock. As exercise physiologist Aaron Karp explains (12), “Imagine there’s a straight line from your front knee right down to the middle of the pedal, which should be right in line with the ball of your foot.”

When adjusting handlebars, it’s best to go with whatever feels most comfortable. Make sure you’re not reaching too far or bunching up your arms because the handlebars are too close (12).

2: Proper Body Position

In all bike types, you should be able to reach the handlebars comfortably (without having to lean forward or reach too far) when riding. To double-check your position, make sure (12):

  • Your spine is relatively straight
  • Your core is engaged
  • You have a slight bend in your elbows
  • Your knees are tracking over your feet

Digital Workouts And Fitness Freedom With NordicTrack

Investing in an NordicTrack exercise bike for your home gym gives you the freedom to tackle your workouts at your own pace. And as you continue to get used to your bike, you’ll learn which iFIT trainers you like, which workout series you love, and when and how you prefer to train without missing a beat. With the built-in iFIT tracking feature, you can keep a record of how much you’ve worked out, how hard you pushed, and what your all-time bests are no matter where you are. So, take your health and fitness by the handlebars and maintain a lifelong journey in physical fitness by choosing the right NordicTrack exercise bike for you.

iFIT memberships start at $15/mo. + tax, and auto-renew unless canceled in advance. Cancel at any time. Credit Card required for activation. Internet and WiFi required. 
This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Shipping times are dependent on in-stock inventory and delivery timeframes may vary. Make sure to check the website for any specific delays in delivery and shipping.