Stationary recumbent bikes work much the same as upright bikes. The biggest differences, more a question of comfort than function unless you're training as a competitive cyclist, are the unusually broad, well-padded seat, the backrest, and two sets of handlebars instead of one. Even though your recumbent bike has a backrest, you should still focus on sitting up with good posture as you pedal. You'll find stationary recumbent bikes in most gyms, and can also purchase lighter duty models for home use.
Adjustments
Since you sit behind the pedals on a recumbent bike, the seat slides forward and back to fine-tune the fit instead of up and down as with an upright exercise bike. Pull out on the locking pin and slide the seat so that when when each pedal is at its furthest point from you, you can place your heel in that pedal with your leg completely straight. Once you transfer the balls of your feet to the pedals instead, the seat should be properly adjusted for pedaling.
Warm up and Cool Down
Spend five to 10 minutes pedaling relatively easily at the beginning of your workout, then again at the end of the workout. The warm-up period allows your body to gradually rev up your cardiovascular system and increase blood flow to your muscles. Cooling down after you work out allows your body to gradually adapt back to a state of rest, and can help reduce stiffness, soreness and risk of muscle injury.
Duration
The Centers for Disease Control and Prevention recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity every week, or 75 minutes of vigorous-intensity activity. That works out to 15 to 30 minutes per weekday, depending on your intensity level. But some exercise is better than none, so get on the recumbent bike even if you don't have time for a full workout. As long as your workouts last at least 10 minutes, several short workouts done during the day offer cumulative benefits similar to those of a single, longer workout.
Resistance Types
Your recumbent bicycle is likely to have one of three primary resistance types: Direct tension from a strap around the moving wheel, air resistance because your pedaling moves fan blades instead of a wheel, or push-button adjustable magnetic resistance. You adjust direct-tension resistance with a twist knob, air resistance adjusts automatically, and to adjust magnet resistance all you have to do is push a button. Heavy resistance mimics the feel of pedaling up a hill.
Focus Tips
If you have trouble staying focused on the bike, try placing a fan in front of you to distract you and help you cool off, or put on an entertaining DVD or television show that lasts at least 30 minutes. Playing up-tempo music can motivate you to work out harder and make the exercise seem easier at the same time. Most gyms offer an assortment of television screens and music channels for members to choose from.
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