Will You Get Good Workout On Recumbent Bike?

A stationary recumbent exercise bike is an alternative to a traditional exercise bike. The recumbent has a seat that is lower to the ground than a traditional upright bike. You pedal the bike with your feet in front of your body rather than extended down. A 190-pound person riding a stationary recumbent bicycle at a moderate pace burns about 600 calories per hour, according to the State of Wisconsin Department of Health and Family Services.

History

Nonstationary recumbent bicycles were first manufactured by Peugeot in the early 1900s. The bicycle gained notoriety after a race in France. Built by car manufacturer Charles Mochet, the low-seated recumbent bicycle outpaced traditional uprights in such an upset victory that the United Cyclist International Committee decided recumbent bicycles could no longer be used to compete in official racing events. Stationary recumbent exercise bicycles used to be an unusual sight in gyms and fitness centers, but have surged in popularity due to their comfort and efficient workout.

Benefits

The recumbent bicycle allows you to sit with your back fully supported, which is beneficial if you need a cardiovascular exercise that is low-impact and easy on your joints. If you have difficulty walking for long periods of time, or if sitting on an upright exercise bike's seat is difficult, the recumbent bike is for you. Additionally, some bikes have an open design, allowing you to get on the bike without having to lift your leg up over a high bar. Classified as a cardiovascular exercise, but not a weight-bearing exercise, riding a recumbent bike burns calories and helps you meet your weekly exercise requirements. The American College of Sports Medicine recommends that an adult exercise at least 150 minutes per week at a moderate pace.

Adjustability

Having the ability to adjust your seat position helps you position your body the proper distance from the pedals. This helps avoid placing undue stress on your lower back from stretching your legs too far forward, or having your legs feel cramped as you pedal. The recumbent exercise bike offers you the opportunity to adjust the pedal resistance both in the beginning and during your workout. When you first start riding, set the resistance level to a low, or easy setting. As you progress and get stronger, use the console to adjust the resistance level upward. The harder you pedal, the more intense your workout.

Workout Suggestions

To get the best workout on your recumbent bike, vary the speed, time and distance you pedal. The longer you work out on your bike, the more calories you expend. If you need to lose weight, this will translate into weight loss, provided you monitor your caloric intake. Warm up for three to five minutes, then begin riding in intervals. Interval training is working out at a set level for five to six minutes, then putting on a burst of intense energy for one to two minutes. This variation between riding pace increases your level of aerobic fitness and keeps you engaged in your workout, according to MayoClinic.com.

Considerations

Remember that to get an effective workout on any piece of equipment, you must put maximum effort into your workout. Challenge yourself by racing against the clock or adding hand weights to your recumbent bike workout sessions. Always ask your doctor if riding a recumbent bicycle is a good choice for you, particularly if you suffer from any diagnosed medical conditions.