Electrically powered stationary bicycles come in both upright and recumbent varieties. Deciding which type is best for you depends on your exercise goals and physical needs. Both offer a way to fit in the American College of Sports Medicine recommendations for healthy adults to participate in 30 minutes of moderate intensity cardiovascular exercise, five days per week.
Upright Bicycle
An upright stationary bicycle looks a lot like a traditional road bike. The seat is positioned over the pedals, and you can adjust the height to fit your specific body size. Like a road bike, the handlebars are positioned level with the seat or slightly above, so you must lean over to reach them. To gain more power on an upright bike, you can stand and pedal with greater exertion to mimic climbing hills or to perform high-intensity speed drills.
Recumbent Bicycle
Recumbent bicycles feature a reclined seat with a back that looks like a chair. The handlebars are positioned at the level of the shoulders to make them easy to reach without putting pressure on the wrists or shoulders. Despite the different placement of the seat, recumbent bikes still allow you to maintain the proper leg angle for efficient pedaling.
Benefits
Recumbent bikes are often recommended for use by individuals who are balance-challenged or suffer from wrist and back injuries. The elderly and rehabilitation patients also benefit from the more comforting structure of a recumbent bike. People training to ride outdoors likely prefer the upright bike, as it more closely resembles a road bike experience.
Considerations
Upright bike seats tend to be slim and small, causing unaccustomed riders discomfort when riding, while recumbent bikes usually feature more comfortable bucket-like seats. Upright bikes tend to be more compact and fit better into small home gyms. Upright bikes are usually less expensive than recumbent models. The "European Journal of Applied Physiology" published a study in 2010 showing that pedaling from a reclined position creates greater fatigue than pedaling from an upright position when performing high-intensity cycling. Over time, this results in a decreased activation of muscles when riding a recumbent bicycle, so outdoor cyclists may find they do not achieve optimal training on a recumbent cycle.
Verdict
If your intention is to achieve a calorie-burning, aerobically challenging workout, either type of bicycle can help you meet your goals. An intense ride for a 150-lb. person can burn as much as 450 calories in an hour on either cycle. People with specific joint or health conditions may prefer the recumbent bike, while individuals who train to ride outdoors would do better on an upright cycle.
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