Recumbent bike exercise has grown in popularity as a relaxing, low-impact method of enhancing cardiovascular health and overall fitness. This particular type of cardio is a great option for individuals of all fitness levels because it has several benefits.
Furthermore, the ergonomic design of the recumbent exercise bike sets this machine apart; it includes a reclining seat with back support to lessen joint and muscle strains.
If you’ve been searching for a good cardio workout, you’re just on time because this guide will cover everything you should know about this type of cardio and how you can make the most out of it.
Table of Contents
What is a Recumbent Bike?
A recumbent exercise bike is a machine in a reclined position with a backrest that supports the lower back. Because of its reclined position, you can relax with a movie or book while exercising.
This way, you can even exercise for a longer period because you’d like to enjoy the benefits associated with recumbent bike exercise. Further, recumbent bikes are perfect for first-time riders or individuals who are cardio newbies.
At the same time, seasoned exercisers can also use this machine. You can cycle backward, increase the resistance, or adjust your pedaling speed to adjust your exercise intensity.
What Are The Benefits of The Recumbent Exercise Bike?
The recumbent exercise bike is an immobile workout machine to boost your muscular strength, promote cardiovascular fitness, and so on. Their backrest makes you feel relaxed and easy on your joints. Plus, you can expect to enjoy the following benefits from recumbent bike exercise when you add it to your workout plan.
Safety and low impact: Recumbent bikes help you perform exercises with low impact. Thus, they are gentle on the joints and perfect for those with injuries, arthritis, or mobility challenges. Since its reclined position is gentle on the lumbar spine (low back), it’s ideal for people with low back injuries.
One of the major benefits of incorporating the recumbent exercise bike into your workout plan is that you can use it even though you have cardiac limitations. Unlike an upright bike or other standing cardio equipment, a recumbent bike gives you more balance. So, you don’t have to worry about falling off while exercising.
Comfort: Because of their full backrest, which provides maximum support, you can feel very comfortable while exercising. Additionally, its large seats make you more relaxed and minimize the “saddle soreness” that could occur with smaller bike seats. For times when you can’t step out, a stationary recumbent bike can come in handy for an indoor workout.
Customization: The different speed and resistance levels on a recumbent bike let you customize it to your needs. Its immobility also allows you to change the incline settings to replicate riding up and down hills, which increases or reduces the intensity of the workout.
Are Recumbent Bike Workouts Effective?
Exercising with recumbent bikes might appear like an easy form of cardio. But nope, looks can be deceiving sometimes. This equipment can be used to perform more serious workouts. Here’s how it can be effective for you:
Cardiovascular fitness
Long-term, frequent aerobic exercise lowers high blood pressure, promotes long-term capacity, and lowers the resting rate. It is also effective for reducing stress and improving your mood. However, what’s more interesting is that you can also enjoy these same benefits by using a recumbent exercise bike.
It will also interest young people to know that pairing a bike with an online gaming experience improves cardiovascular fitness. We’re sure it’s something you’d want to try out.
Muscle strength
Cycling on a recumbent bike also works out the following muscles:
- Glutes
- Calf muscles
- Shins
- Hamstrings
- Quadriceps
Do you also know that you can use this bike to enhance your muscle strength, power, and functional abilities? Well, this machine, the recumbent exercise bike, has demonstrated effectiveness in these areas.
Range of motion
Among the benefits of using the recumbent bike to exercise is the range of motion. Thus, these bikes are highly effective in this regard.
Additionally, using a recumbent bike increases circulation and makes body tissues more flexible and easier to move. This way, your body can now stretch more easily.
How To Make The Most Out of Your Recumbent Bike Workout
While this equipment appears simple, there are certain things you should look out for before cycling.
- Warm-up
Although it’s not necessary to do a warm-up for the bike, it’s necessary for yourself. So, your muscles and joints will be primed for action after 3 minutes of a gentle cycle to get your blood flowing to your legs.
- Adjust the seat for your leg length
It merely takes a moment to adjust the seat, which will improve the comfort and efficiency of your exercise. At the downward pedal, bend your knee a little without stretching it out completely. Then, hop on the bike, pedal, and make any necessary adjustments.
- Maintain a good posture
You mustn’t lean too forward when using a recumbent exercise bike or any stationary bike. Meanwhile, for a better pedal stroke, keep the whole of your back in neutral against the back seat.
- Avoid pushing too hard
Many newbies are unsure of where to begin regarding adjusting the recumbent bike’s magnetic resistance levels. When they first start, rookies set the resistance too high. You don’t have to be a pro, so choose a resistance that fits your intensity and duration. Then, ensure you have the endurance and speed to pedal quickly enough to raise your heart rate.
- Tune out… just a little
Using the recumbent bike’s Bluetooth feature to listen to your favorite music or read a book could be a fun way to take your mind off the discomfort associated with your workout. This bike’s big seat and backrest make it an excellent setup for multitasking.
Recumbent Exercise Bike Workout
This workout plan is for beginners and experienced individuals who want to build their aerobic base and exercise with the recumbent bike machine.
Aerobic interval training one
- Warm up for 3-5 minutes at a low intensity.
- Step up the resistance to 3-5 levels, then pedal for 3 minutes.
- Take a two-minute break.
- Repeat for 3-5 times
- Then, cool down for 3-5 minutes
Aerobic interval training two
- Warm up for 3-5 minutes at a low intensity.
- Step up the resistance to 3 levels, then pedal for 30 seconds at a moderate pace.
- Pedal softly for 90 seconds with little resistance.
- Repeat five times, then include an interval every week.
- Now, cool down at a lower resistance for 5 minutes.
Interval workout
- Warm up slowly for 5 minutes
- Increase the pedal resistance to an 8 or 9 on the intensity scale for vigorous-intensity cardio. Use 15-30 seconds to do this.
- Lower the resistance and speed to a moderate pace for a 30-second recovery interval.
- Continue switching between moderate and high intensity for 10-15 minutes.
- Cool down for 5 minutes.
Conclusion
Exercise on a recumbent bike is a flexible, low-impact way to enhance general fitness and overall health. The recumbent bike can assist you in effectively and comfortably reaching your health goals.
Furthermore, always remember to begin at a suitable level for your fitness and gradually raise the duration and intensity as you progress.
Meanwhile, you can get the most out of your recumbent exercise bike workouts by sticking to the plan in this guide. In all, consistency is the key. So, find a program you enjoy and can stick with for the long haul.