Recumbent exercise bikes have become increasingly popular, as they offer greater stability and some would argue, greater comfort compared to their upright counterparts. However, does a recumbent bike workout provide the same level of fitness benefits? In this article, we’ll explore this topic in more detail to help you to make an informed fitness decision.
The Differences Between an Upright and Recumbent Bike
Before you can fully appreciate the potential of a recumbent bike workout, you need to be able to understand the differences between an upright and recumbent bike.
If you see the two bikes side by side, you’ll see the obvious difference, in the position of the rider. An upright exercise bike has the conventional bike position as you would with a road bike, so you’ll have an upright body position with the pedals under your body. On the other hand, a recumbent bike has a reclined position where the pedals are in front of your body. This means that you have a lower position, which can be more comfortable for those with balance problems.
Another important difference between the two bikes is in their footprints. Since the pedals are under the body with an upright bike, upright bikes have a smaller footprint compared to their recumbent counterparts. So, before you can decide if a recumbent bike workout is best for you, you will need to consider if you have sufficient space in your home.
The Recumbent Bike Workout Basics
Most experts acknowledge that cycling offers some fantastic fitness benefits. However, many people are reluctant to tackle an exercise bike workout due to the risk of injury. This explains the increasing popularity of recumbent bikes. These bike models allow you to ride while retaining a reclined position, so you can not only read as you exercise, but you can cycle for longer with less risk of injury.
Since there is the potential to exercise for longer, you can enjoy some excellent recumbent exercise bike benefits. You can continue to push yourself while enjoying more comfort than you may have experienced with other types of exercise equipment. This is great if you’re an exercise newbie, but they are also a good choice for experienced exercisers. You can vary your resistance and pedaling speed to create a tailored, challenging workout to help you meet your fitness goals.
How Effective Are Recumbent Bike Workouts?
While a recumbent bike workout may seem like an easy cardio session, it can be deceptive. Recumbent bikes can actually provide a great workout. You can enjoy an effective workout in areas including:
Cardio Fitness:
Consistent aerobic activities can improve the lung capacity, reduce high blood pressure, and strengthen the heart, thereby decreasing resting heart rate. It can also boost the mood and provide a great stress reliever.
A research study with a group of healthy male participants found that recumbent bike workouts offered similar benefits. This study had the participants performing 60 second sprints on the bike, pedaling at 80 to 100 repetitions per minute.
The comfort of a recumbent bike can allow even those with lower fitness levels to workout and over time enjoy these great health benefits.
Improved Muscle Strength:
One of the main reasons why people consider a recumbent bike workout is to improve their muscle strength and, in this regard, this exercise equipment is very effective. A recumbent bike works a number of muscle groups including the quads, hamstrings, calves, glutes and shins.
Increase Range of Motion:
One of the best recumbent exercise bike benefits is that it can increase your range of motion and your flexibility, making it easier to more freely move around. A recumbent bike can help you to improve the range of motion in your hips, but it can also help to increase the circulation and make the body tissues more elastic.
In fact, recumbent exercise bikes are often used as part of rehabilitation programs, as they can activate slightly different muscles to offer fitness benefits.
Recumbent Exercise Bike Benefits
In addition to the above reasons to consider a recumbent bike workout, there are a number of recumbent exercise bike benefits that are worth considering. These include:
Improved Comfort:
One of the main issues with riding an exercise bike is that it can cause back issues, but a recumbent bike provides complete back support as you work out. The seat is larger to reduce the feeling of being “saddle sore”, while many models have a back to the seat, so you can feel supported, even if you want to watch television or read while you work out.
Great Customization:
As with an upright exercise bike, you can vary the levels of speed and resistance to create a custom workout on your recumbent bike. Many models also allow you to change the incline settings, so you can simulate riding up and down hills or mountains to make your workout more challenging or easier. This makes it possible to modify your workout to suit your current fitness level.
Improved Safety:
We’ve already touched on this above, but it is worth reiterating. Since recumbent bikes provide more support, they offer improved safety. The reclined body position can be easier on your lower back and the low position can be better for those who struggle with balance issues.
Conclusion
A regular recumbent bike workout can provide effective cardiovascular boosting activity together with lower body resistance that can improve muscle strength. This makes it a versatile and safe way to work towards your fitness goals regardless of your current fitness level. Whether you’re a complete beginner or an experienced exerciser, you’ll find there are many recumbent exercise bike benefits that you can enjoy.
However, you do need to bear in mind that like using any cardio equipment, your workout will only be as effective as the effort you can put into your session. So, think about your fitness goals and a safe level of activity you can manage to maximize the physical and mental benefits of your workout.