Recumbent Exercise Bike Workout (for Weight Loss)
A recumbent bike is like a regular old exercise bike, just designed differently.
Compared to regular upright bikes with small seats above the cranks, this particular piece of equipment has a bucket seat, a backrest, and cranks in front of the rider instead of below the seat.
Continuously gaining popularity, this unique exercise bike certainly guarantees comfort and reduces the risk of injury. The recumbent bike assures the user substantial weight loss within a short period of time and is a good alternative to rowing machine workouts.
Being less stressful, this bike is quite advantageous to older people or anyone suffering from joint or knee issues.
Recumbent Exercise Bike Workout for Weight Loss
Particularly, the recumbent bike enables its rider to avoid lower back and butts stress while pedaling. Aside from burning calories, it also provides workout exercises for your legs and major muscles in your lower body.
While it may be true that recumbent bikes do not enjoy the same status as ellipticals and treadmills in your gym, it is, however, undeniable that these bikes are effective tools for weight loss. (Very similar to rowing machine workout benefits).
By following a recommended workout plan, you will not just trim down your body, but also condition your hamstrings, quadriceps, glutes, and calves.
Other than losing weight, this recumbent bike exercise routine also improves lung and cardiovascular capacities while increasing metabolism, hence allowing fat to burn even when the person using it isn’t actually working out.
The Workout Plan
During the workout, trainers often recommend that the intensity and speed of the cycling motions be adjusted to vary from time to time for better results. Athletes who fail to vary their intensity levels often encounter weight loss plateaus since their bodies quickly adapt to a particular cycling motion done consistently.
By varying the motions, you will be ensured to lose excess weight, and tone up problem areas at the same time, at any resistance setting on your bike.
For budding athletes, it is recommended that the recumbent bike workout should start off with thirty minutes, 3 – 4 times a week, then gradually increase to 1 hour. It is likewise recommended that heavier flywheels be used which require more effort, thus allowing more calories to be burned per session.
Finally, for excellent results, interested athletes should follow a recumbent bike workout plan to lose weight, recommended as follows:
- First, do some warm-up exercises and dynamic stretches before getting onto your bike to loosen your joints and tight muscles.
- After the preparatory stretches, get on your bike and push the “start” button to do some pedal warm-up. Pedal slowly as you start then gradually increase your pace over a period of 5 minutes. This will adjust your body temperature and loosen up your muscles and joints.
- Increase your resistance and speed until you reach your comfortable exercise pace. Keep your resistance workload at a “not too difficult” challenging point, otherwise adjust it as appropriate for you. You should be breathing heavily and sweating but still capable of carrying on a conversation. Maintain this pace all throughout your workout and end with a less strenuous five-minute cool-down.
- When cycling, always try to exercise good form. Adjust everything to your comfort and advantage, such as the seat, and backrest. Hold the handlebars firmly, or the handles at the seat bottom when exercising. Push forcefully with either leg to move the crank arms until you achieve a regular and steady cycling motion.
- Exercise just long enough to achieve the desired effect. Don’t over-exercise. Professionals recommend not more than 90 minutes of weight loss exercise and 30 minutes of cardiovascular exercise for health benefits.
- Do some interval training on your bike for variety constantly increasing your speed and resistance after your warm-up (up to 80% maximum effort for about 30 seconds). Decrease the effort to 50% for 60 seconds, alternating for about 30 minutes. Finish with a light cool-down (about 5 minutes).
Recumbent Bike Weight Loss
Recumbent bikes are now experiencing high demand particularly because of their advantages, like the fact that these bikes seldom give the impression of a work-out when you ride it. It’s not surprising, given the results you can see with a good recumbent bike exercise or workout plan.
You can literally look comfortable as you lounge back and pedal which actually provides a relaxing sensation.
You can even watch TV or your favorite movie while working out.
With a recumbent bike, an average-sized person of 150 pounds is capable of losing around 462 calories on moderate-intensity per hour plus 90 calories more on a higher intensity.
Seriously, there is no other weight-loss machine that can equal its benefits and advantages, not only for senior folks but for younger individuals, as well.
In terms of value for money, the recumbent bike is indeed worth every penny you spend on it.