Stationary bicycles, treadmills and now elliptical machines are standard cardio equipment in most gym facilities. Stationary bicycles are available in two types, upright and recumbent, and each offers a different riding position and experience. As stated by fitness writers Stephane Lajoie and Scott Gray, the bucket seat, lumbar support, reclined position and low-to-ground framework make the recumbent bicycle a more logical choice for beginning exercisers and those seeking a comfortable, no-impact ride. Most equipment manufacturers make similar models, so exercisers should have no trouble trying different stationary recumbent bicycles after learning how to use one.
Step 1
Proper seat adjustment is important for a comfortable and safe ride. Either leave the seat where it is to adjust after sitting, use any height recommendations that the manufacturer may have displayed on the bike, or push the seat all the way back before sitting so the knee angle is not too severe (for individuals who have had recent injury, surgery or knee pain). Depending on the bicycle model, the seat adjustment will either be at the front or side of the seat.
Step 2
Sit on the seat, and then bring it forward so legs are only slightly bent when extended. Hips should not be reaching or moving. Your low back should remain comfortably against the seat back, and your hands can reach the handles or heart rate sensors.
Step 3
Adjust pedal straps over the ball of the foot so feet are securely held into the pedals. This is for safety and also to engage the hamstring muscles more when pedaling.
Step 4
The display board should automatically come on when being pedaling, but turn it on if it does not.
Choose a program and enter all information you are prompted to enter. Time and resistance level can be adjusted at any time during the workout.
Step 5
Use storage areas on the bike to keep water bottle and towel close by; hydrate frequently and towel off as needed during the workout.
Tips and Warnings
- Hold onto heart rate sensors or wear a heart rate monitor chest strap to display heart rate readings. This is optional, but some cardiovascular programs may require heart rate ratings, and monitoring is beneficial for safety, motivation and fitness goal achievement.
- Continue pedaling while setting up a program, or else the display board will turn off and you will have to start over when pedaling is resumed. Always gradually stop pedaling as part of a proper cool-down. This is also safer than stopping abruptly or removing feet could cause injury if pedals are still moving because of momentum.
Things You'll Need
- Stationary Recumbent Bike
- Closed-toed, comfortable athletic shoes
- Bottle of water
- Towel
Member Comments