A recumbent bike can provide good exercise for people at all levels of fitness. Of course, virtually all aerobic exercise equipment — treadmills, elliptical and stair machines, to name a few — can provide good exercise for the majority of willing participants. But a recumbent bike offers some advantages that can increase the likelihood you’ll maintain your workouts longer than a few days, and others that can potentially improve your workouts. Recumbent bikes are also ideal for people with physical impairments who might find other equipment difficult or impossible to use. See your doctor before starting this or any exercise regimen.
Types
Two basic types of recumbent bikes exist — those you ride on the road, and those you ride in your home or at the gym. Most people enjoy riding outdoors more, but for exercise purposes, there are advantages to using a stationary bike. For one thing, you never have to skip a workout because the weather is bad. Most stationary recumbent bikes also come with built-in programs that allow you to vary the intensity level of your workouts in a patterned way.
Features
Writing for Bike Route, Paul Nolan, M.D., observes that “the semi-reclined position of the recumbent rider” allows his body weight to be more broadly distributed. The pedals are in front of you rather than beneath you; and, unlike a traditional bike, the “bucket” seat of a recumbent bike is more like a comfortable chair than an upright-bike seat. These features apply to both stationary and road bikes of the recumbent variety.
Strength
You can use many forms of exercise equipment, including upright stationary bikes and mountain bikes, to develop leg strength by simply increasing the resistance level--but recumbent bikes have an advantage. The advantage is that your back is fully supported by the seat, and your leg muscles are “isolated” during exercise. Unlike an upright bike, you cannot lift up off the seat and use gravity to propel you. The muscles in your legs and glutes must do all of the work to overcome the bike’s resistance. If you want to focus more on developing your glutes, or buttocks, simply move the seat forward.
Cardiovascular
Using a recumbent bike, you can reach and maintain your target heart rate for lengthy periods for maximum cardiovascular benefit. You might counter this proclamation with a question: “I can get a good cardiovascular workout on a regular bike, too, so what’s the big deal?” The big deal is that because recumbent bikes are comfortable, you will be more likely to get on your bike every day if you have one. Cardiovascular workouts are pointless if you do them two or three times and then quit. On a recumbent bike you may experience less neck and lower-back pain — particularly if you are older.
Injuries
For an exercise enthusiast with an injury, “good exercise” is any form of exercise that can be done without the threat of pain. Because a recumbent bike supports the lower back and prevents its muscles from significantly participating in the exercise, it is perfect aerobic exercise for those with minor back problems. Of course, if you have any injury, or any pain, consult a health professional before boarding a recumbent bike.
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