How To Use A Recumbent Bike

Recumbent bikes are exercise bikes with larger seats that recline and sit closer to the ground. These bikes are easy to use for the beginner and offer challenging workout programs for athletes as well. The recumbent bike targets the muscles of the leg and inner thigh to and sculpt lean muscle. If you're suffering from back pain, you'll find recumbent bikes comfortable due to the ability to recline. The recumbent bike puts minimal pressure on the joints of the hips and knees and works for rehabilitation following sports injuries.

Step 1

Sit on the recumbent bike and place your feet into the pedals. Adjust the foot straps to fit snugly around the foot but not too tight to interfere with foot circulation.

Step 2

Slide the seat forward or back to accommodate your height. Adjust the seat height to allow a slight bend in the knee.

Step 3

Pedal to activate the console. Choose your training program by pressing the buttons on the console.

Step 4

To challenge yourself using a recumbent bike, pedal at a speed greater than 80 RPMs or increase your intensity above level 4.

Step 5

Pedal for 30 to 60 minutes, depending on how long you want to train. Grip the handles to determine your training heart rate. Train between 60 to 80 percent of your age predicted maximum heart rate (see Resources).

Step 6

Wipe the bike down after your aerobic conditioning program is complete.

Tips and Warnings

If your knees hit the console of the machine, your seat is too close. Several options exist on the console of the bike. The manual option allows you to control intensity. Most recumbent bikes come with heart rate sensors on the side handles or underneath the console.