Why To Use Recumbent Exercise Bikes

Stationary cycling is a low-impact aerobic exercise that can boost weight loss and your cardiovascular health. Most gyms carry upright and recumbent exercise bikes. Fit, athletic people often favor upright bikes, according to Robert Klapper and Lynda Huey, authors of "Heal Your Knees." But recumbent exercise bikes offer several benefits, especially if you have certain medical conditions.

Cycling Benefits

Cycling provides similar cardiovascular benefits to running, for instance, helping to reduce high blood pressure, cholesterol and triglyceride levels. However, as a non-weight-bearing exercise, it's easier on your joints than running. It can be part of a rehabilitation program for conditions such as heart disease or knee disorders such as arthritis.

Benefits of Recumbent Bike

A recumbent is lower to the ground, which makes it easier to mount. This is particularly beneficial if you're elderly, have arthritis or are overweight. Recumbent exercise bikes also have wider seats that reduce discomfort in your groin, or if you're overweight or obese, have hip problems. The back support minimizes your risk of low back pain, which is a common cycling injury. The straps on the pedals enable you to use balanced strength in your quadriceps and hamstrings when pedaling; without the straps, you'd use only your quads to push down the pedals, as Huey and Klapper point out.

Form

When using a recumbent exercise bike, it's important to maintain proper form to reduce your risk of injury. Make sure that the seat is properly adjusted so that your knees are slightly bent at the most distant pedaling position. If the saddle is too far forward, you can develop knee pain, warns Harvard Medical School. You should be able to easily reach the handlebars while keeping your elbows in a slightly bent position. Always pedal with your knees and feet facing directly forward as opposed to inwards or outwards. As you recline against the seat, keep your tummy pulled in to prevent excessive curvature of your spine.

Amount And Resistance

Aerobic exercise such as cycling should be a part of your fitness routine at least four days a week for general health. Aim to complete at least 30 minutes. Recumbent exercise bikes usually have between 10 and 12 levels of resistance. If you're new to cycling, begin at a low level of resistance. Gradually increase the resistance level by one once you can easily reach 30 minutes at a particular level.