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Last Updated on January 21, 2021

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

9 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 January 21, 2021

What Is the Barre Workout and How Much It Can Benefit You

What Is the Barre Workout and How Much It Can Benefit You

There’s no doubt that many a millennial seems to be hitting a healthier bar nowadays, and that’s barre with a double r and an e. At about $20-30 per barre class, this fitness rage makes tall claims. Anybody can join in, irrespective of age or fitness level and can see a difference in the body in just five barre classes. Sound too good to be true? Let’s find out the truth behind this new fitness phenomenon and separate the facts from the fiction.

What Exactly Is a Barre Class?

Anyone who’s ever done ballet is familiar with the ballet barre – which is just a fancy name for a stationary handrail that gives additional support while doing warm ups. The barre class workout did originate from ballet – or rather an injured ballerina back in 1959. Lotte Berk was a German ballerina in London who hurt her back and so decided to open a rehabilitative studio based on her dance routine. Often the studio was frequented by the likes of Barbra Streisand. Lydia Bach, a student of Berk’s brought this to America in 1971 and now there are plenty of offshoots and “styles” of the original, though the original closed in 2005.

The barre class workout is ballet-inspired. You begin with some mat exercises that target your core and abs, and then move on to the barre to do a dance-inspired workout that targets your arms, shoulders, pelvis, hips, and legs. Here’s a sneak peek into what makes up barre classes:

You Will Look Great by Doing the Barre Workout

Choreographed to upbeat music and custom-made to suit a person’s age and fitness level, the barre workout can be explained as a mix of ballet, Pilates, yoga, and dance. While it’s not a workout meant to sweat you into a mindless puddle, it will make those muscles quiver like leaves in a storm. Here are the many pros of taking up a barre class:

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It works the muscles but is considerate to the joints

Barre workout strains the muscles with small, super-controlled movements known as “isometric movements”, but whilst your muscles may quiver and shake with the effort, (which you are supposed to positively embrace) it’s gentle on the joints and has a low risk of injury.

Barre workouts help increase flexibility and strength

Many strong people are as stiff as boards. (Think muscled hunk not being able to touch his toes!) A barre class gives you both flexibility and strength. Its small, quick pulse movements work the muscles but also stretch them in a focused manner, making you stronger and far more limber than before.

They help you lose weight and inches

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Since barre workouts target muscles and work them beyond fatigue, you burn calories. In fact a barre class will burn more than 200 calories for sure. Some promise to reach the golden number – 500! Coupled with a healthy diet with little to no sugar, barre can help you lose weight and more importantly redistributes the inches on your body to give you the best shape possible.

It targets muscles and builds endurance

The movements of barre are isometric in nature, targeting specific muscles and moving them without the usual expansion and contraction. The muscles will tense but not change length. This allows you work out muscles like never before – the reason why you feel like Jell-O at the end of a barre class.

It’s exercise, but with a meditative effect

The small but continuous movements in a barre class make you very mind and body aware. Since most classes keep changing their routines, the physical and mental awareness you get from doing it can nearly parallel mediation! Another plus is that once you know the moves, you can do them at home, too.

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But If You Think It Can Replace Conventional Workout, It May Not Be the Case…

Anything that makes you move is good, right? Anything that gets your blood pumping, your muscles moving, and your body grooving is healthy for sure. That said, if you are looking for a particular kind of benefit then it’s good to know what an exercise can and cannot do, so here is what doing barre will not do for your body.

It’s not a great cardio workout

While a barre class does leave the muscles begging for mercy, what it doesn’t target is the heart. A barre class does not an intensive cardio session make. While it may tone you and take off a few extra pounds, it may not make for a great fat-busting session. However, remember that all bodies are not made the same way and it just may prove to be a great weight loss workout for you.

It does not give you functional strength

If you are looking for a workout that increases your body’s functional strength – the kind that helps you lift heavy weights and run up the stairs without breaking into a sweat – then barre may not be the class for you. Isometric movements increase flexibility and endurance and so a barre class will make you a great marathoner, but not necessarily a sprinter.

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You may flat line your fitness progress

A barre class does not require lifting heavy weights or pushing beyond your endurance, so after you’ve done a few months of it that magical weight loss, muscle quivering, and increase in strength and stamina will plateau. To become stronger, you have to challenge your body constantly, aiming towards higher and higher goals and obstacles, which tends to stop after a while in barre unless you have an instructor who is constantly challenging himself or herself to make the best barre workout ever! It can get boring with the same repetitive routine.

All in all, barre is a good workout – especially if you are starting a fitness program, looking for something fun to do, or even recovering from an injury or illness. It’s also a great “in-betweener” in case you’ve just finished an intensive bout of weight training and are stiffer than a surfboard! It’s also a good idea to pair a barre class with another workout. Alternating strength or cardio training with barre will ensure that you get the flexibility of barre with the cardio or functional strength of an intensive workout, giving you the complete workout that’s best for you!

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