A recumbent exercise bike is a fitness machine that works like an upright stationary bike, but with a few design differences. Recumbent means to lean, rest or lie down. Recumbent exercise bikes are designed to position the rider in a reclined position to distribute a person's weight differently, taking pressure off the neck, wrists, arms and back.
Purpose
The purpose of using a recumbent exercise bike is to get a cardiovascular workout. It's important to exercise vigorously enough to increase the speed of your heart rate for about 20 minutes, according to the website Family Education. Cardiovascular exercise strengthens your heart, and improves your endurance and lung function. While you can get a cardio workout on a recumbent bike, people who choose a recumbent over an upright often do so because of a physical limitation such as a back injury.
Disadvantages
Spine-Health reports that a recumbent exercise bike encourages a slower, less-intensive workout compared with other cardio machines. Unlike a traditional, upright exercise bike, you can't stand while cycling so you can't simulate sprinting. In 2009, an article published in the "European Journal of Applied Physiology" compared fatigue from a workout on a diamond-shaped upright bike and a recumbent bike. The researchers found that fatigue is significantly greater during a workout with a recumbent bike.
Cardio Workout
In a cardio activity such as cycling, intensity refers to how challenging the exercise feels to you. MayoClinic.com suggests that moderately intense exercise is the best. Exercising too lightly --- which is a risk with a recumbent bike, according to Spine-Health --- won't result in the same fitness benefits such as weight loss and improved cardio health. While riding a recumbent bike, look for these signs of a moderately intense effort: your breathing is fast, but you can still carry on a conversation; you develop a light sweat; and you feel strain in your muscles.
Preventing Injury
Choosing the correct bike for you can prevent injuries associated with the design of a recumbent bike. The pedals of your bike should be positioned below your hips. If the pedals are too high, blood needs to flow upwards to reach your feet, which can cause numbing and a sensation of pins and needles in your extremities. While there's no weight on the knee joints when using a recumbent bike, sitting too far or too close to the pedals can stress your knees.
Considerations
The Tri-County Recumbent Riders website points out that size is a very important consideration when using a recumbent bike. Some of the most common complaints about using a recumbent include numb toes --- a problem that can be avoided with a properly sized bike. Also, the positioning of the seat could put more stress on your lower back. If you have lower back pain after using a recumbent bike, try tilting the seat back slightly.
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