There are so many exercise bikes or stationary bikes that you can choose to ride or play with. One of those is the recumbent bike. In this post, we are going to give you more information on recumbent exercise bikes so that you can distinguish this type of bike from the others. Also, you will learn how to properly use the bike so that you don’t have to suffer any injury when you continuously use it.
A recumbent exercise bike is a stationary bike which has the user in a laid-back reclining position. For the outdoor bicycle, the design is more for ergonomic reasons because the rider’s weight is distributed over a large area. For indoor cycling, the design is more for the support of the back and buttocks of the users.
It has a few benefits over an upright bicycle, both indoor and outdoor. On an upright exercise bike, the body weight is on a portion of the seat and the small sitting bones. That can give stress to your back. Also, the pedaling is made when your body weight is also put onto the pedals. This will result in more pressure on your lower body joints.
On the contrary, when you are on a recumbent bike, the reclined, legs forward position of the body gives you more comfort and flexibility. The body and back are at rest on the seat and seat back. This helps minimize the impact on your back and buttock. Most of the bikes in this category come with step-through design. It allows you to access the unit without climbing over a high middle bar. The pedals are placed in front of the user. This gives a better position and less strain to joints. Overall, the ergonomic features of a recumbent bike help not only for outdoor cycling, but it also helps the stationary bikes which are used indoors.
You can have a wide range of models for recumbent bikes. You can select a long or short wheelbase. You can choose a large or small seat. You can choose a magnetic or electric bike. You can choose a unit with a simple workout computer or one with a sophisticated computer with many programs. Your choices are many.
Let’s look at the way to adjust a recumbent bike in order to have different muscle workouts.
The most important thing to keep in mind is that the right setting of the seat allows you to protect your knees. When you are pedaling a recumbent bike, you will want your leg to be almost fully extended at the farthest point away from you. Keeping your seat at that stage will guarantee that your knees will be safe and be protected from injury.
To work with the different muscles, you will have to play with your resistance setting. The more resistance you have, the more you can exercise your glutes and your hamstrings. Working out with less resistance will result in improving the muscles at the quadriceps.
If you really want to work out all muscle groups of your lower body, consider a separate strength-training of the lower body. After you have pedaled for a session, you then can stop and come out of the bike. Now, you can use simple squash or jumping jacks which can serve this purpose.
Anyway, when you do those exercises, make sure that your knees don’t come too far away from your toes. That way, you can still protect your knees while you are working out.
You don’t have to spend a lot of money to get your lower body and cardiovascular workout. By properly using recumbent bikes, you can get both. In this article, we give you the information on recumbent exercise bike so that you know what it is and how to make the best use of it.