The recumbent exercise bike is a fantastic tool for those just getting started in the fitness world. These comfortable cardio machines allow you to build stamina and muscular endurance all while burning fat and calories in a semi-reclined position, making them the perfect option for beginners. Despite the comfortable seated position recumbent exercise bikes offer, they are surprisingly effective and offer an array of benefits including the ability to multitask as you train. Here are some recumbent bike training tips to help get you started with your new fitness regimen:
High-Intensity Interval Training (HIIT) has been proven to be one of the most efficient approaches to cardio workouts when it comes to achieving results such as weight loss and strength. HIIT involves short, intense bursts of exercise in between brief resting periods. For example, on a recumbent exercise bike you may spend 30 seconds pedaling at a quicker speed than normal with a higher resistance, followed by a minute-long resting period at a more leisurely pace and resistance level. For beginners, it is best to start with a two-to-one interval ratios, meaning that your resting periods should be twice as long as your periods of intense training. You will be able to increase the length and difficulty of intense training periods as you progress. Read our previous post, Exercise Bike Tips: 5 Tips of Interval Training, to find out more about how HIIT training on a recumbent cycle can increase your results.
Warm up and cool down
Whether you are planning to do a HIIT session or just a longer consistent ride it is important to loosen up your muscles and ease into and out of your workout with both a warm up and a cool down. Recumbent bikes are generally easy on your body no matter how hard you train but easing in and out of your workout will further prevent injuries and allow your body to recover properly after each home cardio session. Begin and end your training session with five to ten minutes at a moderate pace to establish a baseline for your workout. After this, begin to gradually increase resistance and speed to suit your comfort and fitness goals.
Work in some steady state training
Steady state training, unlike HIIT, involves working out at a medium pace that you can handle for longer periods of time for as long as you can. A good time frame for steady state training on a recumbent bike is anywhere from 30 to 45 minutes so be sure to select a speed and resistance level that you are comfortable with for this length of time. Try alternating between this method and HIIT within your weekly workout schedule as this method will satisfy the moderate part of your cardio requirement and HIIT will satisfy the more intense requirement.
Frequency is a key component to getting results when it comes to working out. Centers for Disease Control and Prevention recommend 75-150 minutes of intense cardio each week and due to the comfortable, low impact design of most recumbent bikes you should be able to exceed this amount safely and effectively if you want to train more than 150 minutes in any given week. Try to set up a fitness calendar so that you can begin to establish and follow a strict routine. This will allow you to get into the habit of working out while burning calories and strengthening your muscles.
You are not going to maximize your results by training at the same speed and resistance level over and over again. When you feel like you are getting too comfortable, try upping the speed and resistance to get your body working harder. There is a reason people use the phrase “no pain, no gain.” You can also increase the length of time that you are training as you go along to increase results.
Choose the right recumbent bike for you
Marcy Pro offers three unique recumbent exercise bikes designed for comfortable and invigorating home gym cardio workouts. These include the Marcy ME-709 Recumbent Bike, the Marcy NS-716R Recumbent Magnetic Cycle and the Marcy Recumbent Bike | NS-908R. Each bike is similar with a few differing features but ultimately any of these recumbent cycles will help get you on track to a fitter, happier you.