RECUMBENT STATIONARY BIKE WORKOUT

The recumbent stationary bike is the one that has a backrest with the pedals out in front. The main advantage of using a recumbent is it places less stress on your lower spine and offers a more comfortable position.  

WARM UP 5- 8 MINUTES

When you pedal on the recumbent bike, you will work leg muscles and joints in your lower body. You must warm up before you start your workout. If not you will risk injury.

How to warm your body: Spend five minutes just easy peddling on the bike or simply walking for 5- 8 minutes. Gradually increase your pace (or speed) threw out the duration. cause you to keep making progress.

 

*EXERCISE DURATION

To get healthy results on the recumbent bike, you need to exercise intensely and often. If you just are just looking for health benefits, stick with 30 minutes 3 times a week.  If you want to lose weight do 60 -90 minutes five days a week. (American College of Sports Medicine recommendations)

 

RESISTANCE

Increasing the resistance making it harder regularly as well as increasing cadence (the speed at which you pedal)  as it becomes easier to ride bike.

Workout BREAK DOWN:

Warm up 5-8 minutes

Increase intensity by upping resistance and cadence (speed) gradually for *20 or more minutes.

Cool down (easy cycling for 3 - 5 minutes)

Stretch legs for 3 – 5minutes.

 OTHER TIPS FOR USAGE TIPS

PROPER SEAT ADJUSTMENT

Sit down, place your feet on the pedals and spin the cranks a few times. You should have a slight bend in your knee when your leg is extended far. You should not fully extend your leg. Adjust your seat by sliding your seat forward or back to the proper length.

 PROPER FORM

Maintain a straight posture with your back tight against the backrest for the duration of the work out and push hard with your legs when pedaling. If you grasp the side handles or place your hands on the handles in front of you do not lean forward but keep that same posture.