Do you want to try out different bikes, but are afraid of them? Worry no more, as we are here to solve that problem. See, you all know bikes, and an upright bike mimics the movement of a traditional cycle in real way.
A recumbent bike on the other hand, does the same thing, but only differs in the set up. It has a backrest and bucket like seating arrangement. The pedals are right in front of you and you sit horizontally while pedaling. This takes the pressure off your lower back. Moreover, you will find a lot of more muscles are at work while working out with a recumbent bike.
Do you want to what muscles do recumbent bikes work? Then keep reading this post till the end!
What Muscles Do Recumbent Bikes Work?
In short, recumbent bikes are good for glutes, hamstring, thighs, abs, legs, calves, quadriceps, hip, and tibialis anterior muscles. Hope that answers for this query, but what you need to know is that these bikes are more than this.
People that have difficulty using upright bikes or any other bikes can easily use these bikes. These are secured, as they have a broader seat, and are lower in height. This means there is no fear of falling down. This is why recumbent bikes are considered to be a boon for the elderly, injured and people that suffer from joint pain. Why not give them a thought?
A recumbent bike will give you a good cardio workout and it is exactly the same like riding a normal exercise bike. The only thing that separates this is manner in which it is usually set up. Here is a list of the muscles that this equipment works on.
When you pedal on the bike the abdominal muscles come into play. These muscles help by providing your upper body with a lot of balance and strength especially when you crank.
These muscles are present near your shin and they are generally worked out when you are pointing the toes in a backward direction while pedaling.
The calves are located behind the shin. They are made up of two muscles the gastrocnemius that is the upper area and soleus which is the lower region of the calf. Every time you pedal and toe points downwards your calf muscle gets a good workout.
The hamstring muscles get a solid workout when using this bike. You can expect good toned muscles over a stretch of time.
These are the biggest muscles in the lower body. In fact, they help the glutes to get a good workout when. You can add substantial muscle mass on these muscles by working out on this bike.
How To Use An Exercise Bike?
There is no denying that an exercise bike is a good choice to get an intense cardio workout. Using this equipment you can add substantial strength to your lower body. However, there are certain tips you should keep in mind while you are using this equipment.
Using Correct Form
Typically cycling on this bike is very safe, but there is a possibility that you may end up straining your muscles if you are using incorrect technique while working out.
You should first adjust the seat. This is will make a world of difference in your workouts. The handlebars should also be adjusted accordingly to help you maintain correct posture.
Good posture will make sure that no part of your body feels a strain. If you feel pain in the knee area it means that the seat is not adjusted properly and it needs to be tweaked.
Positioning The Body Properly
While you workout make sure that you abdomen muscles are fully engaged. Your hips need to be placed in a centered position on the seat, this will prevent you from making twisting actions. A bad posture can not only render your workout useless but it can also cause injury.
Experts have stated that poor posture can cause back pain, muscle strain, and tendonitis. Good form can be maintained by getting a good grip on the handlebars. You make sure that your grip is firm but not too firm as it may cause strain. You should bend your elbows slightly.
When you pedal on the bike make sure you complete a full rotation with your feet. Make suitable adjustments to the level of resistance as per your choice, but do not go overboard with the settings. Select something that is challenging but yet comfortable.
Warming Up Is A Must
Before you start working out on this bike you must indulge in a few warm up exercises. You can also choose to warm with light pedaling on the bike for about 15 minutes. This will train your body to get used to this exercise.
Most bikes come with pre-programmed warm up routine that can help you get started. If you use this option, then you will have to keep an eye on the monitor and timer.
Making use of the pre-programmed options on the bike would be very suitable for beginners. This particular option will take out all the confusion from your workout routine.
You should also consider joining cycling classes hosted by trainers. In these classes you will be taught how to use a stationary bike to the fullest and in the best possible way.
Thing To Keep In Mind
If you ever experience pain in any part of your body while you workout then stop using this bike. Make suitable adjustments on the bike and resume, should you continue to feel pain after making adjustments then you should consult a doctor.
How Long Should You Ride A Stationary Bike To Lose Weight?
A bike is very good for working out at home. A lot of people harbor the notion that one has to work out for extended period of time to get good results. That is not completely untrue as a lot of it has to do with your efforts too. Here is the truth.
- The time span will totally depend on your fitness objectives and how much weight you want to lose. Trainers all over the world suggest that150 minutes of moderately intense workouts should be good enough.
- If you want to lose a lot of weight then you should indulge in an intense workout of 75 minutes per week. This comes down to half an hour each day five times a week.
Calories Burned Stationary Bike
To effectively lose weight one has to watch the calorie intake. To burn more calories you can gradually increase the time you spend on this equipment, make changes gradually and do not pus things to hard.
You can also burn a lot of calories by increasing the intensity of the workout. For example if you weigh 154 pounds and you work out for at least 30 minutes and expect to burn at least 295 calories, provided you are following an intense routine.
Most modern bikes come with display screens that show you the calories you have burned in a particular training session.
Stationary bike calorie calculator
This calculator will help you keep a track of how many calories you have burned while cycling. This calculator is highly recommended by trainers all over the world. The calculator takes into consideration your weight, height, time span of the workout, and your gender. With this calculator you can also plan your meals. This is very helpful indeed.
How Long Should I Ride An Exercise Bike?
The amount of time you decide to spend on the bike depends on what you want to achieve. You should also understand that everybody is built differently and their bodies react differently to the same exercise. Here are two factors that will determine how much time you should spend.
Stationary bikes can help you build a lot of endurance which will probably help you perform other physical activities without feeling a speck of fatigue. You must remember that the body needs time to get used to so it is best not to push it. Start by working out 45 minutes for three days in a week. After then you can start working out every day.
Building Toned Muscles
If you desire tones muscles on your legs then you should engage in moderately intense routines. Make adjustments to the angle of the seat and you can then engage your abs. you can try to indulge in HIIT exercises to define all your muscles. As a beginner you can start out by doing 20 minutes workout.
The best part about recumbent cycles is that you don’t have to slouch while working with them. This is ideal for people with lower back issues, injury or mobility problems. This burns the same amount of calories like other bikes do. Plus the bike is pretty safe to work out with.
Do you still want to know what muscles do recumbent bikes work? Liss Cardio guess not, as we have covered all of the factors that were required. Come on, give it a go!