Bike riding is a great exercise that may improve the way you walk, balance and climb stairs. It will strengthen your heart and leg muscles.There is the standard upright bike that you learned to ride when you were a kid and then there are the ones that you can ride indoors – the exercise bike. There are stationary recumbent exercise bikes as well as upright exercise bikes. Both are a great way to get exercise in your own home.
First let me describe the difference to you. The upright exercise bike is similar to the one that you learned to ride as a kid. It has a regular size saddle and the pedals are beneath your knees.
In comparison, the stationary recumbent bike has a roomier seat and a full back support. Your feet pedal the bike in a forward position so you have less strain on your knees. Your upper body can relax as you concentrate on developing your lower body strength.
Stationary recumbent exercise bikes bring many health benefits. Mostly you get good cardio exercise from bike riding. You will also improve and tone your lower back and legs. By burning those extra calories, it may even help you slim down!
Just think, you can get that exercise in the comfort of your own home.
A computerized recumbent bike tells you how many calories you have burned, how far you have pedaled and how long you have been exercising. It may even tell you your heart rate. However, you don’t need a lot of features on your bike, because it is the muscle power in your legs that gives you a good workout.
Stationary Recumbent Exercise Bikes
While using the stationary recumbent bike, you can read or watch TV. Some bikes even have a desk attached to them so that you can use your computer while riding the bike. These have become so popular recently that they are hard to find! They are a great way to get your work done at home and get some exercise at the same time!
A recumbent bike is more comfortable to ride as it has a larger seat and a full back support, while the upright exercise bike has a smaller seat and limited upper body support.
Stationary Bikes Improve Lung Capacity and Strengthen Your Heart
The cardio exercise you get from a stationary recumbent exercise bike improves your lung capacity.It strengthens your heart, decreases your resting heart rate, and reduces high blood pressure as you regularly exercise with the bike.
This low-impact exercise is beneficial for those with low back injuries as it strengthens your core and your lower limbs. It is easier on all your joints and is an excellent indoor workout regardless of the weather outside.
The exercise bike is great for cardiovascular exercise. You will be doing your heart a favor by giving it regular cardio workouts. This can easily be done on the stationary recumbent exercise bike.
“The average heart is fist-size and weighs about the same as an apple. After a long life, it can be credited with approximately 3.5 billion beats. Show it some love. Give this incredible muscle the exercise it deserves.” – Source: Health.com
Cycling Encourages Weight Loss
Indoor or outdoor cycling combined with a reduced calorie diet is effective in reducing body weight and Body Mass Index (BMI) as shown in a 2010 study. Cycling lowers cholesterol and triglyceride levels as well. Just think how handy it is to get that workout indoors, when the weather is bad.
Five days a week, aim for 30 to 60 minutes of exercise on the recumbent bike for weight loss.
On the stationary recumbent exercise bike, if you move the seat closer to the pedals, it forces you to use your abdominal muscles to give your abs a good workout.
Cycling is great for cardio. You should round out your exercise routine with some strength training two or three times a week. This way you will target all the muscles in your body.
Aerobic exercise releases endorphins to the body. They are the feel-good hormones that may make you feel young at heart.
It is a Low Impact Exercise
When sitting on a bike, you are being easier on your feet and knees than you would be if you were jogging. The wide seat of a recumbent bike is easier on the hips as well. The recumbent bike is easy on all of your joints.
Safer than Road Cycling
You can safely ride a stationary bike indoors and never have to worry about road safety. Traffic and road conditions are not a concern when you are getting your exercise inside.
You can use a recumbent stationary bike, whether you know how to ride a traditional bike or not.
If you have a fitness app that lets you stream cycling workouts to your phone, tablet, or TV, do not push yourself beyond your own limits. If you are cycling in a group class or are new to an exercise program, ease your way into your workout.
Gradually increase your workout to more difficult levels. Muscles that are fatigued can’t absorb as much pressure. This places extra stress on the knees. Be kind to your knees!
Consult Your Doctor First
Before beginning any new exercise routine, discuss it with your healthcare practitioner, especially if you have any pre-existing medical conditions or injuries.
Review of 3 Exercise Bikes: Traditional Upright vs Recumbent Bike
There are many exercise bikes on the market today. It is easy to find one to suit your specifications.
- Exerpeutic 400XL folding recumbent bike. It has a weight capacity of 300 lbs is the best value for your money. It has a large seat cushion and folds for storage. You can adjust the magnetic tension to one of 8 levels for your desired difficulty of workout
- Schwinn 230 Recumbent Exercise Bike. This exercise bike has the ability to set individualized exercise goals. It has 20 levels of resistance and 22 preset programs. It is quiet with an easy to read screen.
- Marcy Recumbent Exercise Bike with Resistance ME 709. It has an easy step through design, with 8 levels of knob controlled resistance. It has an easy to read computer screen with a comfortably padded seat. Constructed of heavy-duty 14-gauge steel tubing.
Stationary recumbent exercise bikes give great cardio exercise. They can help you strengthen your muscles and help you lose weight, while being kind to your joints.
As with any exercise program, it gives you benefits in return for the effort that you put into it. The effectiveness of your work out depends on how much work you put into your training period. If you are diligent and consistent in using the recumbent bike, you will be well rewarded.
Disclaimer: I am not a doctor. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.