Stationary Recumbent Bikes & Health Benefits

A recumbent stationary bike is a low-impact way to improve your fitness level, increase the muscular definition in your legs and get healthier. According to the Centers for Disease Control and Prevention, do cardiovascular exercise for at least 150 minutes every week. Ride your bike for 30 minutes five times a week or 40 minutes four times a week. The bicycles are available for purchase at many retailers and are often sold secondhand through the newspaper.

Features

A stationary recumbent bike is different from an ordinary stationary bike. The recumbent bike sits low to the ground and features a large saddle-type seat, similar to a bucket seat in a car. This type of seat is comfortable and beneficial if you have back or balance problems. The pedals are located so you extend your legs outward in front of you rather than downward as on a regular bike. The bike also has a programmable console, adjustable pedal settings and hand grips so you can monitor your heart rate.

Useage

Riding a recumbent stationary bicycle is simple. Approach the bike from either side, step over the middle bar and sit on the seat. Next, adjust the seat forward or backward using the levers on the side of the seat. When you put your feet on the pedals, your leg should be almost fully extended without locking your knee. Adjust the seat incline so your lower back is fully supported. Turn the bike on using the start button, and program your height, weight and age into the console. Begin pedaling.

Cardiovascular and Weight Benefits

When you ride your recumbent bicycle, you are exercising your heart muscle. According to the American Heart Association, regular cardiovascular exercise reduces your risk of developing high blood pressure and some cancers, can lower your triglycerides and increase the level of good cholesterol in your blood. In addition to these benefits, regularly riding your bike can help you lose weight or maintain a healthy weight. The BicycleMan estimates that you burn between 350 to 500 calories per hour depending on your weight and the intensity of your workout.

Muscular Development

Your leg and buttocks muscles become stronger and more defined as you continue to use your bike. A study published in the "European Journal of Applied Physiology" found that the recumbent bike's inclined seat position fatigues your muscles more quickly than does an upright bike. This muscle fatigue helps build muscle faster. You also engage your back and abdominal muscles as you ride. To further increase the effectiveness of your workout, lift light handweights while you are riding.

Psychological Benefits

In his book, "A User's Guide to the Brain," Dr. John Ratey explains that exercise is beneficial to the brain because exercises increases the blood flow to the brain. He also states that regular exercise, "increases the neurotransmitters, which help with mood regulation." Regular exercise on your recumbent bike can help you feel less stressed and more positive. Exercise three to four times a week for a minimum of 30 minutes to reap the psychological benefits.