Recumbent and upright bicycles come in both road and indoor versions. All types offer you the potential to burn calories, build aerobic fitness and, if cycling outdoors, enjoy a scenic workout. Choosing the model that is best for you really depends on your physical limitations and your budget.
Upright Bicycles
An upright bike is structured with a slimly-shaped seat directly over the pedals and the handlebars at, approximately, seat level. The rider is required to lean over to hold the handlebars, thus putting pressure on the wrists. Whether indoors or out, the upright bike affords you the ability to stand on the pedals to climb hills or perform speed drills.
Recumbent Bicycles
A recumbent bike features a design that looks much like a chair, with a bucket seat and back support. The handlebars are easily reached when the arms stretch out in front of the shoulders so no leaning over or pressure on the wrists occurs. Outdoor recumbent bikes steer, stop and start differently than do upright outdoor bikes. According to John Anderson of the website "Bicycling Life", recumbent bikes require different strategies for climbing hills as well---you must increase pedal rate, engage more hamstring and gluteal muscles, and decrease the gear to get up hills. Recumbent bikes for outdoor use feature either above seat or under seat steering and may come in a two-wheel or three-wheel version.
Recumbent Bikes
At the gym or in physical therapy settings, recumbent bikes are often recommended for use by people recovering from injuries or with joint problems. The elderly also benefit from recumbent bikes because they tend to be more comfortable than upright bicycles. Just because recumbent bikes have this therapy role does not mean you cannot achieve a good workout on one. The intensity of your workout depends on how hard you push the resistance of the bike and your ability to get your heart rate into an aerobic zone. In fact, Anderson goes on to point out that outdoor recumbent bikes are some of the fastest human-powered vehicles in existence.
Considerations
If you suffer from balance problems, a recumbent bike is less likely to cause falls. Those who shy away from indoor (or outdoor) cycling because of the discomfort of the seat will prefer the bucket-like design of recumbent seats. Recumbent bikes reduce stress on the wrists and may improve the view during your ride. People with back or joint problems will appreciate the support provided by a recumbent over an upright bicycles. Indoor and outdoor models of recumbents tend to cost more than do upright bicycles of similar quality.
Expert Insight
In 2010, the "European Journal of Applied Physiology" published a study reporting that recumbent pedaling caused more fatigue than upright pedaling during a high-intensity cycling session. The researchers concluded that over time, cyclists experience decreased muscle activation when riding a recumbent bicycle. Competitive cyclists should stick to training on upright bikes to maximize their efficiency in competition.
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