The American College of Sports Medicine recognizes that cycling is an effective exercise for improving aerobic fitness and increasing leg musculature. However, many adults likely haven't been on bikes since they were kids. With the growing popularity of fitness clubs and indoor cycling options, getting back into cycling can be confusing. For fitness effects, there are similarities and differences between recumbent bikes and traditional upright street bikes.
Recumbent Bikes
Recumbent bicycles are easy to recognize in the gym. They are the ones with the larger and more comfortable seats that resemble an office chair with a backrest, as opposed to the tiny triangular seat on a pole with which most are familiar. The other major difference with the recumbent bike is that the pedals are extended out in front of the seat, rather that directly below it. When you ride a recumbent bike, you'll look more as if you are lying back in a lounge chair, as opposed to the more traditional upright riding posture. Most recumbent bikes are stationary and do not have handlebars; however, recumbent bicycles for the road exist and have traditional-looking handlebars for steering.
Street Bikes
Since the advent of the modern chain-driven bicycle before the turn of the 19th century, and likely since you were a kid, the appearance of the bicycle hasn't changed much. Although advancements have led to a variety of specific-purpose bicycles--from mountain bikes to road racers--they are street bikes because they can be ridden down the street. "Clinical Biomechanics" reports there are no major differences in muscular patterns during typical pedaling on a recumbent bicycle compared to an upright bicycle, despite the obvious differences in posture.
Riding Styles
For both types of cycling, you can alter your pedaling technique using variations of speed and resistance. For strength building, you may wish to grind out hard, slow revolutions. For a more cardio-based workout, you might prefer to pedal freely with your legs in a light gear. The one difference between recumbent and upright cyles is the ability to completely change pedaling form. When riding a recumbent bike, you are essentially committed to sitting on the seat and pedaling circles in front of you. On a traditional street cycle, you can ride standing on the pedals, which makes it easier to lean the bike sideways or shift your weight by moving forward, backward or sideways.
Advantages of Recumbent Bikes
Recumbent bicycling's major advantage is that it is a low-impact, nonweight-bearing exercise. According to "Sports Medicine," this type of physical activity is important for individuals with joint replacements to avoid overloading repaired or osteoporotic joints. Supported weight exercise may also be important for you if you carry excess weight as this will help to avoid the pain and discomfort of supporting your larger mass on a small pressure point, such as a tiny bicycle seat. Supported cycling is also important for people with poor balance, who risk falling off an upright bicycle and individuals with diabetes who, according to the Department of Veteran Affairs, are at a greater risk for pressure sores due to neuropathies that reduce pressure sensations.
Advantages of Street Bikes
Riding a bicycle on the street offers the advantages of fresh air, changing scenery and possibly a distraction from exercise. Although riding outdoors introduces the possibility of falling off the bike, it also helps to improve core strength and balance. As opposed to paying to ride a stationary bike in a fitness facility, riding a bike outdoors is inexpensive and may actually save you money on gas and car repairs if you choose to bike places where you would normally drive your car.
References
- Clinical Biomechanics: Lower Extremity General Muscle Moment Patterns in Healthy Individuals During Recumbent Cycling
- Medicine & Science in Sports & Exercise: Physiological Alterations Consequent to 20-Week Conditioning Programs of Bicycling, Tennis and Jogging
- Journal of Rehabilitation Research and Development: Comparison of Cycling Kinetics During Recumbent Bicycling in Subjects With and Without Diabetes
- Sports Medicine: Exercise Recommendations After Total Joint Replacement: A Review of the Current Literature and Proposal of Scientifically Based Guidelines
- The Journals of Gerentology: Physical and Performance Measures for the Identification of Mild to Moderate Frailty
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