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9 Essential Tips to Make The Most of Your Recumbent Exercise Bike Workout

9 Essential Tips to Make The Most of Your Recumbent Exercise Bike Workout

Cycling on a recumbent exercise bike on a regular basis is an effective way to lose weight and get in better shape. Using one of these machines is safe, comfortable, and doesn’t place undue stress on your knees, hips, or lower back.

Unfortunately, I see a lot of people using recumbent bikes inefficiently, sometimes even plain old incorrectly. And while everyone is naturally allowed to do their own thing at the gym, I wanted to share a few of the tops tips I’ve learned from years of using a recumbent exercise bike on a near daily basis.

Take the following tips to heart to make the most of your recumbent exercise bike workout to lose weight and gain muscle more efficiently.

1. Adjust Your Seat

No doubt about it, the most common recumbent exercise bike error I see people make is failing to adjust the machine’s seat. Adjusting your bike’s seat literally takes seconds. Not only does it make things more comfortable, it also increases the effectiveness of your workout. Adjust your seat (by sliding it forward or backward) until your extended leg has a slight bend when on the far side of the pedaling cycle.

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2. Stretch It Out

Riding a recumbent exercise bike is like any other type of exercise – you need to be properly stretched out before beginning.

I’m a huge fan of dynamic stretching (moving while you stretch). The benefits of dynamic stretching are numerous, namely it warms up your muscles and improves their range of motion. Spend 5 minutes or so performing stretches such as lunges, toe touches, leg swings, and trunk rotations to get fully stretched out.

Check out Greatist’s full-body dynamic warm-up routine for ideas.

3. Warm Up on The Cycle

Never jump right into a workout. After you’re all stretched out, spend an additional 5 minutes pedaling lightly on your recumbent exercise bike. Personally, I start out slowly at a steady pace. I gradually pick up speed for roughly 5 minutes. After the 5 minutes is up, I like to stand up, stretch again briefly, and then get back in the seat for a real workout.

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Warming up is important because it loosens up your muscles and increases your core body temperature before your workout begins.

4. Maintain Proper Form

Proper form is critical when riding your recumbent exercise bike. Not only does it help to prevent injury, it also helps you burn even more calories. The most important thing to keep in mind is not to lean forward. Keep your back aligned with and tight against the back of the seat. It’s okay to hold the handles at the sides of the seat during intense periods of cycling.

5. Select The Right Resistance

Many beginners to recumbent bikes have no clue which resistance to select. In fact, it’s all too common for people to set the resistance too high. Riding a recumbent exercise bike is like any other form of exercise. You don’t want to go all in right away. Select a comfortable resistance as you learn to use the bike. The higher the resistance, the more difficult it is to pedal. Naturally, this means your leg muscles are getting a better strength training workout. Yet you want to make sure that you can pedal fast enough to get your heart rate up as well.

I recommend adjusting the resistance multiple times during your workout. Pedal for periods with high resistance and switch them up with periods of low resistance to get the best overall workout.

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6. Try Interval Training

Just getting on a recumbent bike and pedaling is a great start. Yet, interval training is the key to unlocking the most health benefits possible. I’ve found interval training to be the most effective method of using my recumbent exercise bike – and studies, like this one from the American College of Sports Medicine, back me up.

The key to interval training is mixing short yet very intense bursts of pedaling with longer and much mellower periods of light pedaling. As I mentioned above, you can incorporate resistance changes into your interval training workout for even more intensity.

7. Select The Right Duration

The key to getting the most benefits from riding your recumbent exercise bike is pedaling for long enough. According to the American College of Sports Medicine, you should aim for at least 30 minutes of cardio per day. They go on to state that 60 to 90 minutes of cardio per day (5 days per week) is best for weight loss.

8. Visit A Gym

There are 2 benefits of visiting a gym to ride a recumbent exercise bike.

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First, exercising with other people around provides huge motivation. I know I always pedal harder when people are watching me. There’s also the opportunity to join a cycling class. Testing out a recumbent exercise bike at the gym lets you get a feel for this particular type of exercise. These bikes are expensive and you don’t want to invest in one for your home unless you’re sure it’s right for you.

If you do decide to buy one, my post on the top 5 recumbent exercise bikes is for you.

9. Keep Busy While Cycling

My personal favorite tip on making the most of your recumbent exercise bike workout is to stay busy while you’re cycling. Unless I’m doing an intense interval training workout, I like to read a magazine or look through my phone while cycling. It makes the time go by so much faster! Some people I know even answer emails on their computer during their workout.

So there you have it – 9 of the top tips on how to make the most of your recumbent exercise bike workout. Are you already a fan of recumbent bikes? Do you have any other tips to add? Let me know in the comments below (I’m always looking to take my workout to the next level) and be sure to share this article if you found it helpful!

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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