Whether you are beginning an exercise program or you compete in triathlons and want an indoor complement to your regular bike rides in case of bad weather, a stationary bike can do the trick, but should you get an upright or a recumbent model? Making sure you know your exercise goals will make choosing an indoor workout bike easier.
Benefits
You can get a good workout with either type of bike. Pedaling in the recumbent position works your gluteus muscles more. Much as in outdoor cycling, you have to jump from the seat to get the same benefit with an upright, and that's difficult to do on a stationary bike. If your goal is to get the most out of your workout time, dual-action upright stationary bikes work your arms while you ride. You can do upper-body work on a recumbent, too. Because the riding position is so balanced, you can use dumbbells for curls, overhead presses, reverse curls and the like while you pedal. You'll burn 500 to 600 calories an hour, regardless of which bike you use.
Seat
A recumbent bike typically comes with a generous, padded chair-back seat that provides plenty of lower-back support. The seat size is particularly beneficial for people who are overweight and just starting an exercise program. Trust me, no matter how much padding is on the bike seat or in your bicycle shorts, a standard stationary bike is not as comfortable. All your weight ends up concentrated on a small portion of your body.
Ease of Use
Whether it's a recumbent or an upright, most bikes come with standardized programs that can provide a varied and vigorous workout. Both types of machines allow you to listen to music or watch TV while you ride, but the more comfortable seat on the recumbent holds your neck at an angle that makes TV watching easier. You can even read comfortably on a recumbent. That's tough on an upright.
Other Physiological Effects
On a standard stationary bike, you'll support the weight of your upper body on your hands, and that can lead to tingling and numbness. In addition, the somewhat hunched position on an upright restricts abdominal breathing. You won't get that on a recumbent.
Size
A recumbent bike takes up more floor space than an upright, plus some uprights can be easily folded and stored when not in use. For example, the LifeCycle 5500 upright requires 24 x 48 inches of floor space; a comparable LifeCycle recumbent needs 27 x 56. That's about 30 percent more floor space--no small consideration if you're trying to fit your machine into an apartment. A recumbent does need less head room, though.
Cost
Standard stationary bikes tend to cost less than comparable recumbent models.
Decision Time
A recumbent provides a more comfortable seat, so you'll probably be more apt to keep your exercise program going, especially if you set up the bike so that you can include a variety of diversions--such as music or TV--while you ride. But if you're a persistent outdoor bike rider who is looking for a bad-weather alternative, a standard stationary model is a better choice.
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