A recumbent exercise bike has a different type of seat than an upright model. A bucket seat is used, and you sit in a reclined position behind the pedals. Recumbent exercise bikes allow you to participate in cardio exercise without putting strain on your back as you ride. Although you may get a good workout from a recumbent stationary bike, fatigue may set in quicker than when you ride an upright version.
Calories Burned
The speed and resistance of your workout on your recumbent exercise bike will affect how many calories you burn. If you weigh 130 lbs. and cycle at a moderate pace, you'll burn approximately 413 calories in one hour, according to Nutristrategy. If you use a stationary bike at a very vigorous pace, you'll burn about 738 calories in an hour. Recumbent exercise bikes typically have trackers that display the exact amount of calories burned during a workout.
Benefits
If you have mobility, balance or lower back problems, the recumbent exercise bike is an ideal choice for your cardio workout. The backrest will support the body as you pedal and keep strain off of the back. Adjust the seat until you have a slight bend in your knees. Your sit bones should be positioned in the center of the bucket seat before pedaling.
Intervals
To get the most out of your recumbent bike workout, consider performing an interval training routine. During this type of workout plan, you cycle between periods of moderate- and high-intensity exercise. A sample cycling routine would involve to ride at a moderate pace of 12 mph for two minutes. After two minutes, proceed to a pace of 15 mph for one minute. Repeat this pattern for the duration of your workout.
Disadvantages
Although you can get a good workout on a recumbent exercise bike, you may want to consider an upright model if you do not suffer from any lower back pain problems. According to a March 2010 study published in the "European Journal of Applied Physiology," researchers found that subjects became fatigued much more quickly when cycling in the supine position compared with the upright position. The rate of fatigue was approximately 80 percent greater during supine compared with upright positioning.
References
- Nutristrategy: Calories Burned Bike Riding or Cycling
- "European Journal of Applied Physiology"; Effect of Body Tilt Angle on Fatigue and EMG Activities in Lower Limbs during Cycling; M. Egana, et al.; March 2010
- Spine-Health; Stationary Bike; Megan Tyner, ACE
- American College of Sports Medicine: A Stationary Bicycle
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