The exercise bike that has pedals out in the front and a backrest is known as the recumbent exercise bike.
The most important benefit of using a recumbent bike instead of the more conventional upright exercise bike, is that it places far less stress on the lower spine area. There is also much less strain on your neck, wrists and arms. The bucket seat and backrest offer its users a much more comfortable ride. Learning a few new tips will ensure that your workouts on this bike are successful.
Pedaling on the recumbent bike ensures that you activate multiple joints and work multiple muscles in the lower part of the body. You may risk injury to your connective tissue and muscles if you do not properly warm up before riding this bike. You should do dynamic stretches in motion for five minutes to prevent this happening. When you practice these stretches you should focus on smooth movements that gradually increase in range. Trunk rotations, ankle bounces, leg swings, alternating toe touches, side bends, walking lunges and knee highs are some examples of these dynamic stretches.
Ensure that you are properly seated before you begin spinning the bike cranks. After sitting you need to spin the cranks a few times while paying careful attention to your knee extension. When your leg is on the back side of the crank there should be a slight knee bend. If this is not the case you should either slide your seat forward or back to ensure this.
Warm up lightly at first for another five minutes on the bike, gradually increasing the pace. By doing this you will gradually increase the body temperature of your core which will further loosen up your connective tissue and muscles.
Exercising often enough and long enough on the recumbent bike will give you good results. Sixty to ninety minutes of cardio for weight loss at least five days a week, is the recommendation of the American College of Sports Medicine, and 30 minutes of cardio for health benefits. To lose weight you will have to aim higher and stick with a lower time for health benefits.
You should pedal faster to increase speed when you are using the recumbent bike. Increasing the resistance is also another option. While adapting to the bike you can regularly try this out. Resistance will make the pedals more difficult to push. This will ensure that your leg muscles are strengthened and challenged, which in turn increases your training progress.
Intervals of light activity alternated with bursts of intense activity are known as interval training. With interval training added to your workout you not only keep it interesting, but also increase your caloric expenditure. You can decrease or increase the resistance or alternate your speed up and down, or combine both.
It is important to have proper form when using the recumbent bike. You should not lean forward when placing your hands on the handles in front of you. While pedaling, you should push hard with your legs and continue to maintain straight posture with your back leaning against the backrest throughout your workout.
If you grab the side handles you should follow this pattern. You will create muscle imbalances if you continue to lean forward.