Upright bikes are far more common than recumbent versions. Whether you are looking for an indoor stationary cardio machine or an outdoor cycle, both offer cardio conditioning and calorie-burning benefits. Understanding each type's specific features can help you choose which model is best for your needs.
Recumbent Bikes
A recumbent bike looks much like a traditional, upright bike, but the user is positioned in a laid-back position. Being reclined allows you to evenly distribute your weight over the back and buttocks---making riding more comfortable. Recumbent seats are bucket-designed and offer back support. The handlebars are placed at shoulder height, so the wrists incur no pressure when steering. Outdoor recumbents may come with two or three wheels.
Upright Bikes
Most people are familiar with the design of an upright bike. The seat is positioned directly over the pedals and the handlebars are aligned with the height of the seat. The body's weight is distributed over the sit bones, the feet and the hands or wrists. Upright cycles, even stationary models, usually feature a slim, hard seat.
Pedaling Differences
Outdoor recumbent bicycles require different techniques when it comes to steering, stopping and revving up. John Anderson writes on the website "Bicycling Life" that to achieve power on a recumbent bike, you must decrease the gear and increase pedal cadence. Climbing hills requires more hamstring and gluteal engagement on a recumbent bicycle. On an upright bike, you achieve power to climb hills or break away with speed by standing and using your body weight to pedal with more intensity.
Recumbent Advantages
The comfort and support offered by recumbent bikes make them useful for people with joint or back problems. Recumbent bikes also make cycling possible for people who are balance-challenged. Riding a recumbent bicycle outdoors also may allow you to better enjoy the scenery because you are in a reclined, low position.
Training Considerations
If you are a cyclist looking to improve your skills and endurance, go for an upright cycle to maximize muscle training and endurance. A 2010 issue of the European Journal of Applied Physiology published a study comparing fatigue rates when pedaling from an upright or reclined position. Researchers found that recumbent pedaling made participants tire sooner and resulted in decreased muscle activation. Recumbent bikes are not allowed in most official bike races.
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