Recumbent bikes provide an excellent way to enjoy a low-impact workout that's easy on your joints. The lower seat and forward position of the pedals on the recumbent bike really put those hamstring and gluteal muscles to the test. By manipulating the resistance and speed settings, you can build a variety of exercise programs for the recumbent bike, including hill training, high intensity interval training, and endurance training.
Hill Workout
A popular exercise program on the recumbent bike is doing the hills workout. Most high-quality bikes will have a hills program already set into the machine: all you have to do is push the button. By simuating hills, the bike works on both aerobic and anaerobic conditioning. Usually, hill training involves gradually increasing the size of the imaginary hill by upping the resistance, then gradually reducing the hill size until the program ends.
High Intensity Interval Training
Go for fat burning with high-intensity interval training (HIIT). HIIT helps your body to get rid of fat more efficiently, and improves your lung capacity. For the best HIIT workout on the recumbent bike, grab a pair of dumbbells. Then, set your workout time for 30 minutes. For the first four minutes, use a combination of both high resistance or the fastest rpm you can muster to make your legs work as hard as they can. For two of those minutes, also use the dumbbells to perform arm exercises like punches, bicep curls, and shoulder presses. For the fifth minute, lower both settings and allow your legs and heart rate to recover. Then, repeat these steps six times until you bike for 30 total minutes.
Endurance Workout
An endurance exercise program on the recumbent bike relies on the manual setting. Endurance routines fatigue the legs and provide a good aerobic cardio workout. Start pedaling the bike and increase the speed and resistance until you can find a combination that keeps you from getting breathless but also provides a constant burn in the back of your legs. Usually, a moderate to high resistance and slower pace works best. Continue cycling for at least 30 minutes.
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