Do you want to get healthier and live a longer, more active life? You can do that by incorporating exercise into your daily routine.
But if you’re not sure what exercises are safe for your body type or level of fitness, try this one: the recumbent bike. Here’s why it’s worth giving it a shot.
1. Large range of motion: A recumbent bike places your body in a more natural position than upright bikes and allows you to move through a more extensive range of motion, so it’s easier on the lower back and knees. Just make sure you keep your core engaged in maintaining proper form.
2. Great calorie-burner: It’s been said that recumbent bikes are great calorie-burners, but it depends on how hard you push yourself and the speed you pedal at – the average burned is around 500 calories per session, though some have reported up to 700+ calories/hour!
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3. Low-impact: As mentioned, recumbent bikes are low-impact and easy on the body – no stress is placed on your joints, and you can pedal at a slower pace without risking injury or getting too tired.
4. Full-body workout: Another perk of recumbents is utilizing both the upper and lower body to allow for a full-body workout. For instance, you can pedal with your arms and engage the lower half of your body as well – this has been shown to help burn more fat and calories than using just one or the other alone.
5. Customizable: You’ll easily be able to customize your recumbent bike, too; after all, it’s pretty easy to adjust the seat and handlebars to get the ideal position. This allows you to remain comfortable while working out – which we all know is essential for helping you stick with your fitness routine!
A recumbent bike is different from an upright bike because the rider sits in a reclined position, making pedaling easier on joints and ligaments. Plus, you can still engage other muscles by using arm levers like those found on an elliptical machine (though less strenuous). There are also many programs available for recumbents, including fat-burning sessions to help maximize fat loss and calories burned and programs for endurance or interval training.
To get started, here are the top five exercises you can do with a recumbent exercise bike:
Walking
This activity is fun, low impact, and effective. It’s also effortless because it doesn’t require any special equipment like dumbbells or barbells that may intimidate beginning exercisers or those who aren’t necessarily interested in bulking up. Just place your hands on the handlebars and raise your feet slightly to avoid making direct contact with the pedals as you walk.
High Knees
This exercise is excellent because it works out both the upper and lower body at once, which means faster results! Again, all you need are the recumbent’s handlebars. Place them at waist-level and grab hold, raising your feet slightly to avoid making direct contact with the pedals. Next, lift one knee as high as you can while alternating between left and right sides, eventually raising both feet off the pedals once you’ve perfected the move.
Slow Pedaling
The slow bike pedaling technique is a great way to burn calories and tone the lower body. This exercise works by locking your feet into the pedals and then lifting them, pedaling at a very slow pace of 50 rotations per minute or lower. Then, alternate between the left and right side as you pedal down.
Incline Push-Ups
This exercise is excellent for toning and strengthening the upper body. You can perform it sitting or standing, depending on your range of motion and comfort level. For a sitting push-up, lock your feet into the pedals and bend at the waist until you’re about to touch your elbows to the seat before pushing back up again. For a standing push-up, bring your feet close together and bend at the waist in the same way.
Arm levers
This exercise is excellent for toning biceps and engaging core muscles while you pedal, too! The arm levers are best performed using an elliptical machine or running track/treadmill since they are higher off the ground and allow you to rest your feet on a lower platform.
…and five tips to help get you started:
- Ensure that the seat doesn’t slide or move while pedaling because this can cause accidents and interrupt your workout. Also, be sure to adjust the pedal angle so your knees are at a 90-degree angle (or as close as possible) and your feet aren’t ever too high or low. This should feel comfortable and help you avoid injury.
- The great thing about recumbent bikes is that you can choose to sit or stand while you work out – be sure not to do both simultaneously since that’s a recipe for injury.
- To get the most out of your workout, try to work up to 90 minutes on an elliptical machine or recumbent bike every day! Remember that rest day are just as important as working out, so don’t forget to take them.
- Find a program and stick with it to help maximize your calorie burn and maintain results. Once you can do 30 minutes of continuous activity, it’s time to switch things up!
- While using an elliptical machine or recumbent bike is great for beginners because of its low impact, remember that you may eventually need to engage other muscles like the gluteus Maximus (butt muscles) or the leg muscles!
Conclusion
The recumbent exercise bike is excellent equipment for those who want to get in an effective workout but don’t have the time or energy. In this article, we’ve outlined five exercises that you can do with your recumbent, as well as some tips and tricks to help make sure you’re getting maximum results from your workouts!
