A recumbent bike provides a more relaxing workout than most other exercise equipment, such as a treadmill or rowing machine. This is specially the case with a recumbent exercise bike with moving arms. For someone who wants a non-weight-bearing workout for recovery or any reason, recumbent bike exercises are an excellent choice.
Cycling daily on a recumbent exercise bike is a successful way to reduce weight and get stronger. Using one of these devices is healthy, relaxed, not putting undue stress on the knees or back muscles. It is crucial that you engage in proper recumbent bike workouts to drop off some extra pounds.
If you a newbie and just bought a new recumbent bike or beginning your journey at your local fitness gym for beginner bike workouts, you may wonder does a recumbent bike give a good workout? Yes, you can.
Start with a cycling workout routine made for beginners. Cycling workouts are among the best to lose weight and build endurance. The sitting position on recumbent exercise bikes is much preferable to the seated position on a regular upright stationary bike.
5 Best Recumbent Bike Workout for Beginners
1. Recumbent Exercise Bike Interval Training
An Interval workout is a fast, vigorous type of aerobic exercise. You alternate heavy activities with less intensive sequences. For e.g., you could run for a while and alternate it with walking. Many cardio exercises, including recumbent cycling, may also be adapted to interval training. For the heavy segments, increase the pedal speed or resistance, and for the recovery segments, decrease these factors.
Bike Interval Workout Routine for Beginners – The Steady State Ride
- Warm-up and cool-down are critical aspects of the cycle that are often ignored.
- First, build your baseline by riding for a pre-determined period of time at a slow, moderate speed with low resistance. We suggest starting at 10 minutes and working your way up.
- If 10 minutes is too easy, increase the time to 20 minutes using the same rules. After you’ve developed a benchmark, you can steadily increase your riding time. You should increase your weekly exercise time by 5 minutes based on your fitness level. Working up to 20 minutes three days a week is a nice target.
- If you can keep this routine, then continue to work on your pace and strength. Start by raising your riding speed. Many bikes, for example, have a console that displays the current speed in miles per hour (mph). If you’re currently riding at a steady 10 mph, gradually raise by one mph before you reach your new baseline.
- You want to keep this accelerated pace reliably for the duration of your ride. Try to cycle for 20 minutes, three days a week.
- If your newest speed is comfortable, try to increase the power by 1 level. Create your benchmark once again. You must be able to cycle without slowing at the elevated pace and resistance for the length of the workout. Again try to cycle for 20 minutes, three days a week.
- As you gain strength, you can increase the speed and resistance until you reach a region where you are pressing yourself.
- Aim to gradually increase the speed of your workouts so you can sustain a heart rate of 60-70 % of your maximum heart rate for the period of the workout. To lose fat quicker, raise your maximum heart rate to 75% and hold it during your workout.
- Work 4-5 days a week for 20-30 minutes.
2. 20 Minute HIIT Workout for weight loss
Here is a video from Dr. Kevin Sarich showing you how HIIT workouts can be used on a recumbent bike. Give this insane 20-minute recumbent bike workout a try.
3. 30-Minute Recumbent Bike Workout for Beginners
Did you know a typical spinning workout burns up to 12 calories a minute, and all that pedaling does some major magic on your legs and butt? Here is another 30 minute Recumbent Bike Workout from a certified personal trainer, Coach Kim
4. Workout with Dumbbells for More Weight Loss
It’s great to use a pair of dumbbells or a recumbent bike to exercise your upper body. This will take more work but is going to accelerate weight loss and help build stamina. Pedaling harder on your bike will shape your lower body, and using the dumbbells will build up your upper parts. The sensation of exhaustion and burning when exercising with the dumbbells and the bike will keep you more stable and fit.
5. Use Preset Workouts
If you have got a recumbent bike with a console, then it probably will come with some preset workouts. Also, premium ones will have a workout app to guide you thru. Simply choose one of the presets, and it should let you do various types of exercises to burn excess calories and also prevent you from getting bored.
Recumbent Bike Benefit
Cycling on a recumbent bikes helps you to build fitness without hurting your joints. Some of the benefits are:
- Knees – Cycling helps the knee joint stay naturally lubricated and also strengthen the quads, which is beneficial if you have knee pain. Strengthening the muscles around the knee and giving it more support can help reduce pain.
- Cross-training –While running or walking work on the hamstrings at the back of the leg while cycling works on the quads in the front.
- Low-impact- You won’t have any impact on the joints, which is important if you have problems with your knees or hips. It is also good for people with chronic back pain.
- Convenience- You can work out inside disregarding the traffic or weather. Do not need to go to the gym anymore.
- Variety- Most stationary bikes have programs to follow and you can also use the above plans.
Tips for Working on a Recumbent Bike for Beginners
A stationary recumbent bike is going to effectively burn calories if it’s used properly. The routines above must be followed, but in addition, you need to think about the following factors to ensure you’re getting the maximum from your bike.
Adjusting Your Seat
It just takes a few seconds to adjust the seat on your bike. This is one of the most important aspects of recumbent bike weight loss exercise, but it is always overlooked. Not only does it make things more enjoyable, but it also improves the efficiency of the workout. Correct the seat by sliding it back and forth until you have a slight bend when on the far side of the pedaling cycle.
Since everybody has their own level of ease, follow your gut instincts. You might prefer things a different way, but do what feels right to you. Uncomfortable seating makes it challenging or impossible to complete workouts, and it does not improve the consistency of the workout routines. Sitting in an uncomfortable seat for extended periods will result in injury.
Maintaining Proper Form
Proper form is important when riding a recumbent bike workout. Not only does it help minimize injury, but it also helps you burn more carbs. This extends not only to exercise bikes but also do aerobics, yoga, and other forms of cardio workouts. If you don’t get the right posture, you’re not going to get the results, and you might even be the trigger of an injury. Keep your back aligned and close to the back of your seat. It’s all right to grip the handles on the sides of the seat at hard cycling sessions. This is not only to deter injuries but also to make sure you lose weight and burn even more fats.
Stretch It a Bit
Cycling on a recumbent exercise bike is similar to any other form of exercise in that you must stretch adequately before starting. Moving while you stretch is one of my favorite exercises. There are several advantages of dynamic stretching that loosen the muscles and increases their range of motion. To get thoroughly stretched, spend about 5 minutes doing exercises like toe touches, trunk rotations.
Choose the Right Resistance
Most newbies aren’t sure which resistance to using. In reality, it is all too natural for people to overestimate their resistance. Riding a recumbent bike is similar to doing some other kind of exercise. You don’t want to put all the eggs in one basket right now.
When you are beginning to learn to ride the bike, pick a resistance that is easy for you. The greater the resistance, the harder it becomes to pedal. During your ride, we suggest changing the resistance numerous times. Additionally, if you want to strengthen the muscle, try using a resistance band.
Warm-Up on The Recumbent Cycle
Warm-up is critical as it eases your joints and muscles and raises the temperature of your body before your workout. Don’t rush straight into a workout. Spend an extra 5 minutes pedaling gently on your recumbent exercise bike after you’ve stretched out thoroughly.
The trick to having the most from cycling your recumbent bike is pedaling long enough. You should strive for at least 30 min of cardio a day. Sixty minutes of moderate cardio a day is ideal for weight loss.
Keep Yourself Busy During Cycling Workouts
Staying busy is one of the ways of getting the most out of your recumbent exercise bike workout. While cycling, some like to read a magazine or look at tablets or iPhones. Some people use their laptops to answer emails when exercising. It speeds up the flow of time.
Diet Is Important
What good is it to burn all those carbs if you’re only going to put them back on? That is why, in addition to your food and exercise, you should adopt a balanced diet.
If you wish to lose weight quickly, it is important to stick to a diet schedule. Following an exercise schedule and exercising on a daily basis would guarantee that you enjoy a happy and balanced life.
Wear Sweat Vests & Training Shoes
It can help you to more sweating, and we all know that sweating can give you a better feeling with excessive fat burning. We recommend
Maintain Consistency and Track Your Progress
Keep note of how many pounds you shed each week, how long your interval workouts are, and how many minutes you can add to your beginner bike workouts. This is one of the best ways to get you going. For those days when it is too difficult to get up on your exercise bike, track your growth.
Is a Recumbent Bike Good for Belly Fat?
A recumbent exercise bike is one of the fastest ways to get a fat-burning workout. This moderate-intensity aerobic workout will help you lose weight, improve your heart, and prep you for more intense workouts, including High-Intensity Interval Training.
During your workout, you strengthen and tone your lower body’s main muscles, such as the buttocks and back of your legs and calves. A recumbent bike can offer a low-impact, fat-burning cardio workout. You will burn approximately 275 calories in 30 minutes, depending on your weight and how rough you ride.
Does a Recumbent Bike Give a Good Workout?
We can confirm without a doubt that the relaxing bike is comfortable to use and perfect for workouts at home. The recumbent bike is the best way to get a vigorous indoor workout session without having too much stress on your knees and hips if you don’t want to hit the treadmill.
Can You Lose Weight on A Recumbent Exercise Bike?
Some users claim that since you sit back in a semi-reclined posture, a recumbent bike does not offer an extreme, successful workout for weight loss. However, you can perform an intense workout using interval training on a recumbent exercise bike.
How Long Should I Exercise on A Recumbent Bike?
To get the most value from a recumbent bike workout, you need to exercise for at least 30 minutes; with time, you can improve either the speed or the amount of time. It is best to begin with, shorter sessions before your leg muscles get accustomed to cycling. You should raise it steadily over the coming days and weeks. Target ten extra minutes up to an hour each week.
On a recumbent bike, there are a plethora of things you can do to mix things up and stop merely pedaling for a workout. By doing the recumbent bike workouts for beginners given above, you’ll definitely lose weight even more quickly than you imagined possible. Use one of these plans or come up with your own.