Basics
A recumbent bike is a cycle on which the seat is placed parallel to the pedals, allowing riders to lean back while cycling. A recumbent bike provides a non-weight-bearing workout and is ideal for people with back and joint problems. It takes all the pressure off leaning forward in order to grab the handlebars, as well as relieves the pressure from sitting for long periods of time. The ergonomic bucket seat is typically wider on a recumbent bike, making it ideal for those with a wider rear end. Trainers at BodybuildingPro.com report that men often prefer working out on a recumbent bike because there is no pressure on the genitals. The back, neck and shoulder remain in alignment while riding. Many stationary recumbent bikes come with adjustable seats to allow users to find the most comfortable position. Recumbent bikes with wheels made for road cycling also can be adjusted. Riders stretch out their legs to ride, alleviating pain for those with knee joint problems. Since it's low to the ground, riders remain more stable during workouts.
Benefits
Riders who became uncomfortable on an upright stationary bike can ride for longer periods of time on a recumbent bike because of the comfort level, which means they can build up to a longer workout. Aerobic levels take longer to achieve, but are entirely possible, providing the necessary cardiovascular benefits. Hear, lungs and circulation can receive a solid workout. The gluteus, thigh and leg muscles are the main muscles worked on a recumbent bike. Recumbent bikes can be a useful adjunct to a weight-loss program, too: you can burn anywhere from 500 to 1,000 calories and hour on a recumbent bike, depending on how hard you ride.
Use
Sit on the seat of the lowered bike and place your feet on the pedals. Push as you would on a regular cycle. The faster you pedal, the quicker you can reach aerobic levels. You know that you have achieved an aerobic state if you can talk in short sentences but couldn't sing an entire song without becoming winded. Adjust the resistance from time to time to get more of a muscle-building workout. Trainers at Metabolic Effect report that a combination of resistance and speed can help to burn calories while shaping the legs. Warm up with about three minutes of easy, slow riding and then alternate between fast pedaling, at speeds up to 90 rotations a minute to a slower pace of 50 to 60 rotations per minute. Watch the speedometer on the bike to keep track. Since you don't have to hold on to handlebars, you can incorporate hand weights to work the upper body at the same time.
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