In the world of exercise equipment, no single cardio machine can guarantee you the best workout. But recumbent exercise bikes have been around for long enough to show consistently good results. Although no conclusive scientific studies have demonstrated a clear difference between the workout intensity on recumbent bikes vs. upright bikes, the recumbent bike's comfortable positioning might make it more attractive to beginning cyclists.
More Comfortable Than Uprights
Most upright exercise bikes have wider seats than real bikes. But pedaling for long periods with all your weight concentrated on an upright exercise bike seat can still be uncomfortable. Recumbent bike seats are broad, flat and heavily padded, with an upright backrest, making them much more comfortable to sit on for extended periods of time. Some recumbent bikes also come with a step-through design; no horizontal bar between the bike seat and the upright console means you can walk right into the bike and sit down, instead of having to swing your leg over the bar.
Low Impact
Recumbent exercise bikes offer a very low-impact workout. Because your feet never leave the bike pedals, there's no repeated, pounding impact on your bones and joints. This is a positive and a negative. You're missing out on the moderate impact that can help build stronger bones. But if you already have weak bones or damaged joints, that much impact might do you more harm than help -- which makes the recumbent bike's low-impact workout a good choice for you.
Resistance Levels
Watch out for recumbent bikes that offer fewer than 10 resistance levels. Although these bikes might provide a challenging workout when you first start out, you will quickly build strength and endurance with regular workouts. By the time you've been working out for a few weeks, that basics-only bike might not provide enough resistance to create the moderate or higher intensity you need for a good workout.
Easy Adjustability
Most recumbent exercise bikes have just one adjustment: The seat slides forward and back to accommodate users of different leg lengths. This simple mechanism allows even low-end recumbent bikes to adjust enough to fit most body sizes. This is an advantage because, no matter how well the bike might otherwise be designed, you won't be able to get a good workout in unless you can pedal comfortably, with full range of motion.
Intensity
No matter how many nifty design features a recumbent exercise bike has, whether you get a good workout from it ultimate depends on you. If you put in enough effort to work out at a moderate to vigorous intensity on a regular basis, you will enjoy benefits like better mood, more stamina, extra calories burned for weight loss and lower risk of chronic diseases. The American College of Sports Medicine defines a moderate-intensity workout as something that increases your heart rate and causes you to break a sweat, but still be able to carry on a normal conversation.
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