A recumbent bike provides a comfortable workout than any other cardio equipment like upright bike and treadmill.
On a recumbent bike, you sit in a semi-reclined posture so some users find that this bike can’t provide an effective and intense workout. In fact, you can get an efficient workout on this bike with the use of an interval training.
As compared to elliptical and treadmills, these bikes are great for multitasking during work out. While doing exercise, you can listen to your favorite music and watch shows.
The sitting position of the recumbent bike makes recovery faster between workouts. It allows you to burn your calories and increase heart rate. Your tendons and joints will not pay the cost for this workout.
A short and intense form of cardio is interval training.
You can use alternative penetrating sessions of activities with less-intense sequences. For instance, it is possible to sprint for a particular duration and substitute it with walking or jogging.
You may adapt cardio activities, such as recumbent cycling and interval workout. Increase the speed of pedal for intense segments and decline variable for recovery.
Particular time for every interval may vary.
You may select one-to-one interval, and a beginner can try 2 to 1 ratio. The recovery period should be longer as per the intensity of your workout. A beginner must do intense training for almost 30 seconds and recovery period should be one minute.
With the passage of time, you will become advanced and capable of increasing intense segments to nearly 1 minutes, but the recovery period should be same as well.
Workout on Recumbent Exercise Bike
If you want to start a workout on a recumbent exercise bike, you must begin with a warm-up for five-minute.
Gradually increase the pedal speed and resistance and work out at almost 95% of maximum intensity for nearly 30 seconds. Decrease your speed and pedal resistance for recovery interval of 30 seconds. Substitute between two intensities for nearly 20 minutes.
Finish your workout with a cool-down of five minutes. You can experiment with variable interval times to give a particular variety to your workout. Some bikes come with built-in interval programs for a workout to automatically adjust the resistance of pedal and speed of pedaling.
How to Use a Recumbent Exercise Bike?
For numerous people, weight loss through paddling is a tedious activity because you will sit down on the recumbent bike and start cycling.
It is not true because you can make exercise on recumbent bike interesting with the help of following tips.
In the first step, you have to start slowly because you are a beginner. Slow start proves helpful to condition your legs and body. By starting slow, you can prepare your body for an intense workout. Start pedaling at a comfortable and slow speed for slow cardio.
Adjust Speed and Intensity for Variations
With the passage of time and practice, you will be able to make your cardio intense and speed up your pedaling motions. Feel free to do this variation with a particular interval of time to avoid sudden and quick transition for the body. It is essential for better results.
Without making variations, you may have a propensity to experience plateaus in the journey of weight loss. Your body may naturally incline to acclimatize to a constant cycling motion. By varying your movements, you may definitely and inevitably lose extra weight.
Workout 3 to 4 Times Per Week
It is essential to do workout almost 3 to 4 times a week. You should do your workout for nearly 30 minutes in a day. With the passage of time, you can gradually increase the duration of exercise to almost one hour.
Use heavy flywheels that need more efforts and allow you burn an excessive calorie. It is recommended to cycle and train at a particular heart rate zone. It is a percentage of the maximum rate of exercise and maximum heart rate. It will help you burn maximum calories and lose weight.
Muscles Involved in Recumbent Exercise Bikes
A recumbent bike allows you to do a cardiovascular workout. The setup of this cardiovascular machine comes with a comfortable seat with a backrest. The horizontal position and outward pedals will enable you to prevent slouching. This aerobic equipment allows you to work on multiple muscles.
These are significant muscles of your butt and exercise on a recumbent bike will help you to work on your butt muscles. Your position on the bike will keep your thighs near your body. This movement is an extension because legs extend and glutes engage in pushing down on each pedal.
The large muscles of quadriceps are located on the front of thighs. They work as flexors on the knee. They may work on a recumbent bike for the assistance of glutes while you push the pedals of the bike and draw back up of leg again at pedaling motion. Small muscles are located on the internal sides of quad “the adductors” and engaged with movements.
These are located on the lower back of legs under knees. These are gastrocnemius that may be an upper part and soleus that is a smaller part. As each foot goes around, the toes point downward, and you are working on calf muscles. It is known as plantar flexion.
Hamstrings are located on the rear of upper thighs. These are the opposing group of muscles to quads, and their primary function is the knee flex. You can notice this action as your lower limb goes from straight positions to bending positions while pedaling. They may stimulate along with quads to pull the back of the foot to the top of pedaling cycle.
The abs or abdominal muscles act as stabilizers while pedaling. These prove helpful to the upper body and increase your strength while cranking.
Follow a Plan for Exercise on Recumbent Bike
If you want to get a satisfying result, you can follow an exercise plan for your recumbent bike. It will be good to decrease your weight. See the following plan for exercise on the recumbent bike:
- Stretch and warm-up: In the first step, you have to perform stretches and warm-up exercises before riding a recumbent bike. It will assist you to condition your body by gradually loosening your tight muscles and joints.
- Start and Ride a Bike: After stretching, you have to ride your recumbent bike and press a start button. Start with slow pedaling to warm up a cycling exercise. Pedal gradually and keep your speed faster. You must do this for almost 5 to 10 minutes to regulate the temperature of your body.
- Increase Cycling Speed and Intensity: You have to do this until you reach a comfortable speed. The intensity rate should not be severe but challenging to burn maximum calories.
- Workout at a Decent Form: You have to consider your advantage and comfort. Adjust your backrest and seat to increase your comfort level. You must have a firm grip on handlebars and put a maximum of body weight on these bars while your legs must work on pedals.
- Avoid Over-exercise: The duration of your exercise must be 30 minutes, or you can increase it as per your comfort level. You should not exceed it over 90 minutes to achieve satisfying and desired results.
Some recumbent exercise bikes come with pre-set programs.
These programs prove helpful to burn calories and allow you to follow your heart rate. You can consider a bike within your budget. If you are interested in increasing the speed of weight loss, you must find a bike that allows you to work on lower body and upper body.
Make sure to choose a bike with hand pedals on front support.
For improved results, trainers recommend fluctuating intensity and speed of cycling motion during your workout. The budding athletes initiate off with 30 minutes and 1, 3 to 4 times each week and gradually increase the duration to almost one hour.
You must go for heavy flywheels to increase engagement and efforts of all muscle groups of the human body during a workout. Burning maximum calories in each training session is essential.
Along with weight loss, the recumbent exercise bike will help you to improve lung and cardiovascular capacities while increasing metabolism. It proves helpful to burn your fat even after finishing your workout.
People often ask me how to use a recumbent exercise bike for weight loss. I hope this article will answer their questions. Recumbent bicycles are specifically designed to sit lower to ground with legs in your front instead of sitting up with legs below you. Working on this bike helps you to enjoy same health benefits of a regular bike.
This cardiovascular equipment helps you to increase your strength and decrease your weight. It is essential to combine your workout with a healthy diet for desired benefits. Recumbents will offer your maximum comfort and safety while decrease stress on hips and knees.