A recumbent bike offers a low impact, indoor cardio workout. Unlike a treadmill or elliptical machine, a recumbent bike workout is non-weight bearing. This makes it a good option for those with joint conditions. Unfortunately, for the same reason, recumbent bikes are often considered an easy workout. However, you can create an intense, effective cardio workout on a recumbent bike by using the proper techniques.
Before You Start
To minimize knee and back strain, you need to position yourself correctly on the bike. Adjust the seat so that you can place both feet on the pedals with your back firmly against the back rest. Rotate the pedals a few turns. When your foot is at the farthest point, your knee should still have a slight bend. Sitting too far away from the pedals causes your knee to overextend, which could lead to injury.
Endurance Training
Endurance training workouts are less intense than interval workouts. This is a good style of training to start with if you are new to exercise or recumbent bike workouts. The two intensity factors you can control on a recumbent bike are pedaling speed and pedal resistance. Increasing either of these will make the workout more difficult. Start with a comfortable pedal speed and a low resistance. For this workout, you will maintain this level of intensity for 30 to 45 minutes. If you tire early, lower the resistance or slow down your pedaling speed. If you feel the workout is too easy, increase one of the two. Change one factor at a time. At the end of your workout, cool down at an easy pace for five to seven minutes.
Interval Training
Interval training is more intense than endurance training; however, it's also shorter than an endurance session. Advance to interval training only after your body has adapted to the endurance workouts. Start with a five to seven minute warm-up. Select two levels of activity, one intense, the other a recovery period. Use a faster pedaling speed or increased pedal resistance for the intense bouts. Decrease one or both of these factors for the recovery periods. Start with a 30-second intense interval. Adjust your settings and complete a 60-second recovery period. Alternate these bouts for 15 minutes. Finish with a five to seven minute cool-down.
Member Comments