The assault bike (also referred to as a fan bike or an air bike) is one of the most effective ways to develop cardiovascular endurance. I personally hop on mine every week for a killer cardio session.
For those who aren’t familiar, an assault bike is an exercise bike with arm handles that you can push and pull in addition to pedals for your legs. The handles move in sync with the pedals and both are attached to a large fan in front of the bike that provides air resistance.
Because the assault bike allows more motion of the body than a traditional exercise bike, there’s also more room for inefficient or ineffective movement patterns. My tips to improve your form will help newbies and veterans alike prevent injuries and optimize gains.
Assault bikes are great for people of all ages, weight, and fitness levels and workouts can be as simple as pushing, pulling, and pedaling for 20 minutes at a moderate intensity.
4 benefits of an assault bike
But first, let’s briefly look at some of the benefits of exercising with an assault bike:
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The simultaneous use of the arms and legs on an assault bike provides a full-body workout that’s also great for burning calories.
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Air resistance naturally increases the harder and faster you go, which means the resistance on an assault bike changes to match your effort in real-time.
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Assault bikes are the perfect tool for interval training, a method where you alternate between exerting high-level and low-level effort, which can vastly improve your cardiovascular fitness.
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An assault bike workout is low-impact, which...
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