Thinking of purchasing your own stationary exercise bike? Then you definitely want to consider the best recumbent exercise bike. Once you learn how to use a recumbent exercise bike, you will know why it is, without a doubt, one of the best pieces of home exercise equipment available.
Recumbent bikes are so popular because they put less strain on your body than traditional stationary bikes. Part of the reason for less strain is that the the seating position is far superior to that of a standard cycle.
Instead of hunching over the handlebars, which eventually leads to the chiropractor, you pedal from a relaxed upright position with your feet in front of your body. This seating position of the recumbent exercise bike relieves the pressure on your spine and back muscles, as well as hips, knees, and ankles. In fact, it’s the best exercise bike for bad knees.
Getting the Most from Your Recumbent Bike
However, if you haven’t used the recumbent bike before, you’ll need to know how to use a recumbent bike for exercise properly. This guide helps you get the most effective workouts and exercise to get the most from your training sessions.
How to Use a Recumbent Exercise Bike
Maintaining a Steady Speed
Using a recumbent exercise bike is great for cardio exercise and can improve and strengthen your entire cardiovascular system. However, if you’re a beginner to exercise bikes, it’s important to not overdo your workouts at first.
One way to avoid overdoing your training is to learn to maintain a constant pedaling speed throughout the session. This Schwinn 230 Recumbent Exercise Bike has a built in LCD computer that shows you the pedaling speed, along with other important functions.
This LCD readout makes it easy to set a beginning goal of about 5-10 minutes and hold the same pedaling speed throughout. When you start out as a beginner, it’s vital to not over work yourself, and slow down only if you feel tired.
Start Out at Low Intensity
The worst thing you can do as a beginner is to start out at high intensity levels. If you’ve not done pushups before, you wouldn’t decide to do 100 the first day, or month, for that matter.
It’s the same with with using a exercise bike. How you start out using a recumbent exercise bike determines how long you will continue. Starting out at high intensity levels will just make you sore right away and willing to quit.
The same as starting out at slower speeds, you will want to configure the intensity levels to lower degrees. Start out with low intensity, and do not use pre-set programs that automatically increase the intensity as you pedal.
Avoid Over Use and Over Exertion
Recumbent exercise bikes are great for losing weight and cardiovascular exercise for the best heart health. But it’s easy to train too hard and too long in the beginning, and before your body has time to acclimate to the workouts.
For the best results, never do cardio more than 3 days a week. It is easy to get excited about your new recumbent bike and train everyday. However, that is over use, and will hurt your body more than it does any good.
Over exertion happens when you exercise too many days a week without proper rest, and trying to go too fast or too intensely. Knowing how to use a recumbent exercise bike properly means planning your workout days, rest days, time to pedal, and intensity levels before you start.
Increasing Intensity and Duration for Best Recumbent Workouts
It’s important to start your workout sessions easy and for short periods of time to avoid overuse problems.
However, after a couple of weeks, it’s time to increase the duration, speed, and intensity. A couple of weeks is only an example, because we’re all different ages, and at different degrees of fitness.
Listen to your body and you will know when your legs, breathing rate, and heart rate are ready to kick it up a notch. You’ve started out with shorter durations and intensity levels, so when your body says it’s time to push the limits, go for it. Most people find the best way to increase your exercise is by planning to add about 10 minutes, a few mph, and the next intensity level each week or two.
Final Word on How to Use a Recumbent Exercise Bike?
Recumbent exercise bikes are comfortable, easier on your body and back, and a fun way to get your exercise.
However, no matter what sort of regular workouts you engage in, you must have recovery time. During your exercise routines on a recumbent bike, your muscle tissue tears down. It’s only during rest days, that your body recovers and rebuilds.
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Following this simple guide helps you discover for yourself how to use a recumbent exercise bike for the absolute best results without hurting yourself or quitting before you see results.