RECUMBENT BIKE

Stationary bike riding offers a more joint-friendly option compared to some other cardio machines, and a relatively comfortable one once you become accustomed to sitting on the saddle, or seat, for an extended period. Recumbent bikes, offer the same great benefits compared to their upright counterpart for the challenge and calorie burn but is additionally a better prospect for anyone suffering lower back or hip problems, since the position at which you sit encourages better spinal posture, and also neurological conditions since this machine can provide a more stable platform from which to work out from.

Level: Beginner

Training: Cardiovascular

Equipment: Recumbent Stationary Bike

1° Muscles: Gluteals, Hip Flexors (Iliacus, Psoas), Quadriceps, Hamstrings, Soleus, Gastrocnemius

SET-UP
  1. ADJUST THE SEAT: Slide the seat back or forward, as required, to allow your leg to almost fully extend (they should still have a slight bend at the knee) when the pedal is on the far side of the stroke.
  2. POSTURE: Sit back in the seat whilst maintaining a neutral spine. Keep your shoulders down and relaxed, whilst keeping your chest up.
  3. FAMILIARIZE YOURSELF WITH THE CONSOLE: The resistance levels on your machine may vary considerably from another, so check the range.
  4. FOOT PLACEMENT: Adjust the pedal straps so that your feet are snug, but not so tight that they cut off circulation.
EXECUTION
  1. POSTURE: Maintain a neutral back, keeping your chest up and your shoulders drawn back and down. You may wish to hold the handles on either the side of the seat or in front of you when working out at higher intensities.
  2. PEDAL STROKE: Pedal smoothly with little to no movement of your upper body.
  3. CADENCE: This refers to the number of revolutions you make per minute (rpm). Most individuals should aim for something between 70 – 90 rpm for a general cardio workout, though higher rates of 90-130 rpm are appropriate for HIIT.
  1. If you feel any strain in your hips or they rock, the seat is either set too far forward to too far behind.
  2. Do not lean forward.
  3. Aim to vary the resistance throughout the workout.
  • Stationary Bike
  • Cross Trainer
 

RELATED EXERCISES

STATIONARY BIKE

CROSS TRAINER

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