The recumbent stationary bike is a more comfortable version of the standard upright stationary bike. You sit on the bike in a reclined position with your legs reaching forward to the pedals rather than the pedals being directly under you as on an upright bike. The chair type seat also provides better upper back support. Exercising on a recumbent bicycle improves your cardiovascular health, which can dramatically decrease your risk of heart disease.
Getting Started
When you get on a recumbent bike, the first thing to do is adjust the height and position of the seat for your comfort. The distance you are from the pedals is of particular importance, as you can injure your back if your back arches while pedaling. Your foot should sit firmly on the pedal and your leg should be almost straight. Your knee will have a slight bend if you are positioned correctly. Before you begin to pedal, use the console to program your weight and age.
Preprogrammed Workouts
After you have programmed your age and weight, you can start your workout. If you are just beginning, it is best to start with one of the preprogrammed workouts located on the console of the bike. Choose an aerobic level to begin. The workout will start you off at a slow pace as a warm up and gradually increase the speed of the machine for the middle portion of your workout. At the end of the workout, the recument bicycle will take you through a cool-down period. A preprogrammed workout helps to keep you on pace, develops your strength and keeps you honest.
High Intensity Interval Training
Once you have achieved a higher level of proficiency and comfort on the bike, you should add periods high intensity interval training, or HIIT, into your workout. This type of intense training is highly effective in developing cardiovascular and muscular strength and is "a powerful tool for the average exerciser," according to the Mayo Clinic.To incorporate intervals into your workout, warm up for five minutes, pedal at a regular pace for five minutes, then pedal as fast as you possibly can for one minute. Repeat these intervals throughout your workout. You should do HIIT workouts at least once a week for maximum results.
Manual Workouts
Cycling on the manual setting of the bike allows you to determine the pace and intensity of your workout without the aid of the programed workouts. With this setting, you can pedal on an incline for long periods of time, practice speed biking for an entire session or ride at a steady rate for an hour if you desire. Periodically check your heart rate using the hand grips provided on the side of the bike. To add some strength training to your workout, hold light hand weights while pedaling to work your arms and shoulders.
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