Using an Air Bike, a true all over body workout

August 25, 2023 3 min read

Air bike fly wheel

What is an Air Bike?

An air bike, also known as an assault bike, is a stationary exercise bike that uses air resistance to provide a challenging full-body workout. Unlike traditional exercise bikes that rely on friction or magnetic resistance, air bikes use a large fan to generate resistance as you pedal. The harder you pedal, the more resistance you experience.

The History of Air Bikes

The concept of air bikes dates back to the late 1970s when a company called Schwinn introduced the first air resistance bike "Airdyne". These bikes were initially designed for outdoor use, but their popularity quickly grew, leading to the development of indoor air bikes.

Over the years, air bikes have evolved to become a staple in both commercial gyms and home fitness setups. They have gained a reputation for their ability to deliver intense cardiovascular workouts while engaging multiple muscle groups simultaneously.

The Benefits of Air Bikes

Air bikes offer numerous benefits for individuals looking to improve their fitness levels. Here are some key advantages:

1. Full-Body Workout

Unlike traditional bikes that primarily target the lower body, air bikes engage both the upper and lower body. The pushing and pulling motion of the handles works your arms, chest, and back, while the pedaling motion targets your legs and core. This results in a comprehensive full-body workout.

2. High-Intensity Interval Training (HIIT)

Air bikes are perfect for high-intensity interval training (HIIT) due to their ability to provide intense resistance. HIIT workouts on air bikes involve alternating between short bursts of maximum effort and periods of active recovery. This type of training has been shown to improve cardiovascular fitness, burn calories, and boost metabolism.

3. Low Impact

Unlike activities such as running or jumping, air biking is low impact, meaning it puts less stress on your joints. This makes it an ideal choice for individuals with joint issues or those recovering from injuries.

4. Customizable Intensity

One of the major advantages of air bikes is their ability to adapt to your fitness level. The resistance is determined by your pedaling speed and effort, allowing you to control the intensity of your workout. Whether you're a beginner or an advanced athlete, you can adjust the resistance to suit your needs.

Spirit Ab900 endless resistance with an airbike

Popular Air Bike Brands

Airbikes, such as the Hammer Strength HD Air Bike and the Spirit AB Airbike, are different from traditional stationary bikes in several ways. Unlike regular exercise bikes that rely on a flywheel for resistance, airbikes use a fan to generate resistance. The harder you pedal, the more resistance you will encounter, making it a great tool for high-intensity interval training (HIIT).

 Benefits of Airbikes for Crossfit

Airbikes have gained popularity in the Crossfit community due to their ability to provide a challenging, full-body workout that is suitable for athletes of all fitness levels. With their unique resistance system and versatility, airbikes have become a staple in many Crossfit gyms. If you are looking to improve your cardiovascular endurance, build strength, and burn calories, give airbikes a try and experience the benefits for yourself.


Workouts to Try on an Air Bike

Now that you're familiar with air bikes, here are a few workouts you can try:

1. Tabata Intervals

Perform 20 seconds of maximum effort pedaling, followed by 10 seconds of rest. Repeat this cycle for a total of 4 minutes. This workout is a quick and effective way to boost your cardiovascular fitness.

2. EMOM (Every Minute on the Minute)

Set a timer for one minute. Start each minute with a predetermined number of calories to burn on the air bike. Once you complete the required calories, rest for the remainder of the minute. Repeat for a set number of rounds.

3. Endurance Ride

Set a time goal, such as 30 minutes, and maintain a steady pace throughout. Focus on maintaining a consistent effort level and challenging yourself.

Remember to warm up before each workout and listen to your body. Stay hydrated and enjoy the benefits of air biking!


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