While traditional bicycles have been the mainstream for decades, in recent years a fascinating alternative has been gaining popularity – the recumbent bike. Whether you’re an experienced cyclist or someone looking to embark on a new cycling adventure, a recumbent bike offers a different kind of fun. But why switch? In this article, we’ll delve into the world of recumbent bikes and reveal their unique benefits.
What is a recumbent bike?
Unlike traditional stationary bikes, where you sit upright with the pedals positioned below your center of gravity, recumbent bikes place the pedals in front of you, giving you the most stable ride possible.
With a larger seat and pedals positioned in front, the sitting position on a recumbent bike is definitely different from your normal position on a stationary bike. The backrest and low-to-the-ground design make this low-impact bike stand out.
On a traditional gym bike, such as the widely recognized Peloton Bike, you stand up to work your leg muscles in a new way. However, a recumbent bike allows you to remain in a seated position, reducing the stress on your body (especially your joints) while still being effective. These features make it an ideal choice for anyone, regardless of their abilities, disabilities, or weight.
SEE ALSO: What Is a Recumbent Trike?
4 Benefits of a Recumbent Bike
Now that we’ve covered what a recumbent bike is and how it can be used at any fitness level, let’s look at how it can benefit you.
1. Low-Intensity Exercise
Taking a more reclined position rather than an upright position can reduce stress on lower joints like the hips and knees. According to this study in the Journal of Rheumatology, recumbent bikes can reduce joint pain and stiffness while increasing muscle strength. This allows you to get a heart-pumping workout without feeling pain.
2. Easy for Beginners
The hands-free design and the fact that you don’t have to work your upper body at the same time (like you would on an air bike) make recumbent bikes stand out. In fact, recumbent bikes are so easy to use that some models even come with a screen that plays TV shows while you ride. The ease of use and not-too-high-intensity workout make this bike perfect for a relaxing workout.
3. Comfortable Workout
The low bike seat design means that there’s less balance required when getting on and off the bike, which further boosts the confidence of new riders. Additionally, the seat is wider than a standard saddle, providing a more comfortable experience for the user.
Adjustable pedals also make riding more personalized. On many models, users can adjust the pedals to their preferred leg extension.
“Due to the reclined position of a recumbent bike, it may require less range of motion in the hips and knees, so it can be slightly less stressful on the joints,” says physical therapist Mike Masi. “This may be a better option when the knees are swollen. Additionally, you can adjust the seat setting to increase the distance to the pedals, which will also reduce the range of motion required of the knees.”
4. Good for people with back injuries
The reclined seat position means your core and upper body are more relaxed while riding, which reduces the pressure on your back.
“Recumbent bikes can significantly reduce the pressure on your back and hips compared to traditional indoor bikes,” says Dr. Masi. This is ideal for people with back injuries because with this position, you can enjoy all the benefits of cycling with less stress and pain.
Disadvantages of recumbent exercise bikes
The disadvantages of recumbent bikes are also its advantages. For example, recumbent bikes don’t give you a full-body workout like an elliptical or rowing machine. Instead, recumbent bikes primarily work the lower body.
Recumbent bikes also tend to take up a lot of space because the pedals stretch out in front of your body. If you have a small gym, having a large piece of equipment that only works one muscle group may not be the most efficient use of space.
Are Recumbent Bike Workouts Effective?
You can use a recumbent bike to achieve any fitness goal, whether it’s building muscle or burning calories to lose weight. The mere act of cycling gets your heart pumping, and the added resistance works your leg muscles.
“Recumbent bikes really work large muscle groups and burn calories,” says Dr. Massey. “You can do high-intensity interval training on a recumbent bike.”
An effective workout is also one you’ll stick with. Beginners can gain confidence using fitness equipment like the recumbent bike.
Recumbent Bike Benefits FAQ
Can recumbent bikes burn belly fat?
There is no way to spot-reduce fat, but exercise can burn calories and burn body fat, including in the belly.
What are the downsides of recumbent bikes?
Recumbent bikes are usually larger machines and only work the muscle groups in the lower body, so they are not ideal for a small home gym.
Is a recumbent bike as good as walking?
Yes! Recumbent bikes have all the benefits of walking and are kinder to the joints, so it can be argued that recumbent bikes may be better than walking. It all depends on the pace at which you do both activities.
How long should I ride a recumbent bike?
The American College of Sports Medicine recommends 30 minutes of moderate intensity aerobic exercise five days a week. Cycling for 30 minutes to get your heart rate up is a great start.
Final Thoughts
While the recumbent bike may not be the most popular bike choice, it has a lot to offer. Here we discuss how to get an effective low-impact workout, rehab injured muscles, improve range of motion, increase confidence in exercising, and ensure a safe exercise choice. Recumbent bikes are more than just a piece of equipment in your physical therapist’s office. The next time you’re at the gym and opt for a cardio workout, hop on one and take a spin.