Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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!

More by this author

Why Your Home Studio Needs Acoustic Treatment Want to Start Running? See if You’re Ready to hit the Pavement 5 Environmentally Friendly Flooring Options 11 Hidden Benefits of Using Oil Diffusers Which Is More Important to Build Strength, High Weight or High Reps?

Trending in Lifestyle

1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next