Sample Recumbent Bike Workout Plans
Recumbent exercise bike is often underestimated by people with a competitive concept of the cycling training. However, its popularity continues to grow. Perhaps because it is the lowest impact bike of its kind, while allowing the user to obtain considerable physical benefits.
Recumbent bikes are recommended for older or sedentary people. People with back problems can also benefit. In addition, this bike is ideal for individuals in rehabilitation phase who need to burn calories.
These machines help to lose weight and increase endurance. They provide a cardiovascular workout of considerable intensity with low impact. They also strengthen the legs.
Recumbent exercise bike builds muscle in the legs primarily: hamstrings, quadriceps, calf muscles, tibialis anterior and glutes.
All these features make this bike a highly recommended option.
Advantages of the recumbent bike
Relative to the upright bike, the recumbent bike has some considerable advantages. These include the following:
Its greater comfort. The seat of recumbent bike is more voluminous and therefore more comfortable than that of upright bike.
Increased safety. By having a more voluminous seat and being in a reclined position, the recumbent bike is safer for older people or those with balance problems.
This bike can stimulate the user to train more while benefiting the body. Since it is hands-free, the user can read, watch a movie and even work online while pedaling, which prevents him from getting bored soon. On the other hand, a person pedaling on an upright bike does not have that alternative.
In this sense, with the recumbent exercise bike the user can save time. Do not forget that time is money and with your hands free you can perform many tasks.
Sample Recumbent Bike Workout Plans
Recumbent exercise bikes may appear to be an easy method of exercise, but appearances don’t always match facts. According to many specialists, these machines are capable of providing a first-class workout.
But to achieve this, a serious training plan must first be established. The training should be structured to suit the user’s capabilities and expectations.
Initially, it is good to establish a moderate pace, in the form of a warm-up. This will tone up the body in preparation for more intense periods of exercise. Between 5 and 10 minutes of pedaling will be sufficient.
Newcomer recumbent bike workout
If you have no experience in this kind of exercise, you should start moderately. Then, as you become more familiar with the machine, you can gradually increase the speed. Once you reach the 30-minute range, and if you feel confident, it is time to increase the pace.
Reaching a heart rate around 70% is most efficient. On the other hand, repeating this routine more than three times a week is advisable for optimal results in terms of both cardio and weight loss.
The US Department of Health and Human Services has even established some parameters. 150 to 300 minutes per week in moderate plan. 75 to 150 minutes per week at a higher speed. A combination of both routines may also be recommended, depending on the objective needs of each person.
Example:
Start the exercise by setting the recumbent bike on low resistance.
Develop a slow pedaling rhythm.
Then complete a warm-up of about 5 minutes.
Increase resistance every 5 minutes without decreasing in intensity.
Increase intensity in the final 30 seconds of each level.
Reduce intensity whenever you increase resistance.
Finish by reducing the intensity slowly in the last five minutes.
HIIT: Powerful workout
If your joints are not sore and you are not in the process of rehabilitation after an accident, should you train on this recumbent bike? Why not. For cardiovascular training on this bike, a program with high-intensity sequences is ideal.
This training can be done in two ways. One, by pedaling with greater intensity. Another, by increasing the resistance of the bike to pedaling. Both require intensifying the user’s effort.
The idea is to boost the heart rate and then descend to shorter, less dynamic periods of exercise. This variant is ideal for weight loss.
Example:
Start the exercise with a 4-5 minute warm-up.
Perform this first segment at moderate intensity.
Increase the resistance to 80-90% of your maximum for the next 60 seconds.
Then reduce the resistance to 40-50% of your maximum for about 30 seconds.
Repeat the same pattern for the next 15 minutes.
Relax by lowering the intensity for the last five minutes.
You should strive for an RPM of 75 for most of the exercise.
You should strive for an RPM of 50 in the warm-up.
You should strive for the same RPM in the cool down.
Dumbbell training on recumbent bikes
An interesting method for a more complete exercise is to perform recumbent bikes with dumbbells. Here attention should be paid when choosing the dumbbells. They should not be excessively heavy. Elderly people should abstain.
Example:
Start with a moderate warm-up of about five minutes.
Perform the dumbbell shoulder for about 25-30 seconds.
Then speed up the recumbent bike for about one minute.
Next do curls with both arms for about half a minute.
Then return to cycling for about 50-60 seconds at maximum intensity.
Do squats with dumbbells for about half a minute.
Get back on the bike and pedal for 60 seconds at full speed.
Finish with another full-minute dumbbell shoulder sequence.
Conclusion
You may be wondering which bike burns more calories, the upright bike or the recumbent bike. Understandably, you’re particularly interested in increasing calorie burn, for example, because your ultimate goal is to lose weight. Fortunately, both bikes have the same fat-reducing potential and provide the same amount of muscle activity recommended by experts.
In this sense, the key remains the intensity and discipline with which the user uses the bike. Again, four or more times a week is ideal.
If you have the possibility of buying an recumbent exercise bike and installing it in your home, do not hesitate. The closer you have this machine, the better. If you set yourself the goal of moving while you work, there is nothing more practical than your home to achieve it. It will improve your quality of life.