How to use a Recumbent Bike

July 4, 2020 Facebook Twitter LinkedIn Google+ Blog

How to use a Recumbent Bike

Upright and Recumbent are two kinds of stationary bike. Both are perfect for exercise. It is just a matter of preference whether you choose upright or recumbent. Upright bike looks like a regular bike, but you go nowhere while recumbent bike has a bucket seat and you pedal in front of you.

Bikes are great for toning your thighs especially recumbents are good for your behind and they give your knees a break while offering a aerobic workout. Bikes also suit anyone who wants to read or watch TV while working out.

Unlike other machines bikes give you more opportunity to be in relaxed form but still there’s room for injury or discomfort. Here are some tips to help you avoid both:

Adjust the seat:

Keep your legs straight, but not completely straight when the pedal is at the lowest position. Do not put strain on your hips to pedal. Your knees should feel easy when they’re at the top of the pedal stroke. You can adjust the seat forward and back, rather than up and down on a recumbent bike, but the methods are same.

Set the handlebars correctly:

Adjust the handlebars correctly that you can hold the bar so that your arms should extend out at shoulder level. You shouldn’t have to squirm around to get comfortable. If you’re very tall or very short handlebar adjustment becomes specifically important.

Know about the display panel:

For example, check how many levels the bike has. Some bikes feature 12 levels; others have 40. So, if you just hop on and press Level 6, you’ll get two very different workouts. Also, notice that how many revolutions per minute (rpm) you’re cycling. Varying your cadence is a good idea. You may want to hum along at 80 rpm for 5 minutes and then do 30-second intervals at 100 rpm using the same tension level.

Adjust the pedal straps:

Pedaling with foot straps is more comfortable than pedaling without the straps while you are riding a bike. So, do not remove foot straps as it gives you benefit and saves time of another person who is gonna exercise right after you.

Don’t pedal with just your toes:

If you pedal with just your toes you may bring cramps on foot and calf. As you pump downward on the pedal press from the ball of your foot and through your heel and pull up with the top of your foot on the upstroke.

Don’t hunch over:

Rounding your back is the way to develop back and neck pain. Keep your shoulders back and down, ears in line with your shoulders, chest up and belly button drawn in. Unlike some other machines, riding a stationary bike is not a total-body workout; don’t try to make it one. If you must rock wildly from side to side, grit your teeth, or clench the handlebars, you need to lighten your load.