9 Ways to Get the Most Out of Your Workout on a Recumbent Exercise Bike

Regular use of a recumbent exercise bike can help you lose weight and improve your physical condition.

Unfortunately, I often witness people riding recumbent bikes improperly or even just inefficiently. And even though everyone is free to work out whatever they choose, I wanted to share some of the best advice I’ve learned over the years from utilizing a recumbent exercise bike almost every day.

The following advice will help you get the most out of your training on a recumbent exercise bike and help you build muscle more quickly.

1. Change Your Seat

Without a doubt, neglecting to adjust the seat on a recumbent exercise bike is the most prevalent mistake I observe individuals doing. The seat of your bike may be adjusted in a matter of seconds. When standing on the opposite side of the pedaling cycle, adjust your seat (by sliding it forward or back) such that your extended leg has a slight bend.

2. Stretch It Out

Like any other form of exercise, stretching properly is a prerequisite before using a recumbent exercise bike.

I love dynamic stretching so much (moving while you stretch). Dynamic stretching has many advantages, including warming up your muscles and increasing their range of motion. To fully stretch, perform stretches including lunges, toe touches, leg swings, and trunk rotations for around 5 minutes.

For inspiration, look at Greatist’s full-body dynamic warm-up exercise.

3. On the Cycle, Warm Up

Never begin an exercise immediately. Spend an additional five minutes lightly pedaling on your recumbent exercise bike after you’ve fully stretched. I personally begin at a calm, steady pace. I accelerate progressively for around five minutes. I prefer to stand up once the five minutes are up, stretch for a little more, and then sit back down for a more intense workout.

Before starting your workout, warming up is crucial since it helps to loosen up your muscles and raises your core body temperature.

4. Keep up proper form

When riding a recumbent exercise bike, proper form is essential. It not only aids in injury avoidance but also increases calorie expenditure. The most crucial thing to remember is to avoid hunching forward. Keep your back pressed firmly against the seat back and in line with it. It’s acceptable to hold onto the seat’s side grips while cycling for extended periods of time.

5. Choose the Correct Resistance

Many recumbent bike newbies are unsure of which resistance to choose. In fact, setting the resistance too high is a rather common mistake. Exercise on a recumbent bike is similar to exercising in any other way. Don’t dive in headfirst right away. As you get more familiar with the bike, choose a comfortable resistance. The harder it is to pedal, the higher the resistance. Obviously, this results in a greater strength training session for your leg muscles. However, you must pedal quickly enough to increase your heart rate as well.

I advise changing the resistance several times as you work out. For the most effective overall workout, alternate periods of high and low resistance while pedaling.

Additionally, think about using a resistance band if you want to build your body. Take advantage of this free 30-day resistance band workout challenge and give it a shot!

6. Consider interval training

A fantastic place to start is by just hopping on a recumbent bike and cycling.

The secret to interval training is alternating longer, more relaxed stretches of light cycling with brief, really intense bursts of pedaling. You can increase the intensity of your interval training program by including resistance changes, like I indicated above.

7. Choose the Proper Duration

The secret to getting the most out of your recumbent exercise bike is to pedal for an adequate amount of time. Aim for at least 30 minutes of cardio each day, suggests the American College of Sports Medicine. They go on to say that the greatest cardio for weight loss is 60 to 90 minutes of exercise each day, five days a week.

8. Go To A Gym

Using a recumbent exercise bike in a gym has two advantages.

First, being with other people while exercising greatly motivates me. I am aware that I always exert more effort when someone is observing. Additionally, you have the option of enrolling in a riding class. You may get a feel for this specific form of workout by using a recumbent exercise bike at the gym. These bikes are pricey, so you shouldn’t buy one for your home until you’re certain it’s the perfect choice for you.

If you do decide to purchase one, you should read my post on the top 5 recumbent exercise bikes.

9. Maintain Activity While Cycling

Keep yourself occupied when using a recumbent exercise bike, in my opinion, to get the most out of your workout. I enjoy reading magazines or scrolling through my phone while cycling, unless I’m doing a hard interval training session. The passing of time is accelerated greatly. Some folks I know even use their computers to check their emails while exercising.

So there you have it: 9 of the best strategies for maximizing your workout on a recumbent exercise bike. Recumbent bikes may already be a favorite of yours. Do you have any more advice? If you have any suggestions for improving my routine, please let me know in the comments section below. Also, please feel free to share this article if you thought it was beneficial.

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