The recumbent bike will be beneficial only when you learn the way to use it properly. You can lose weight on this bike, but you have to follow right technique. In this article, you will learn how to use a recumbent bike.
Do's and Don'ts of Using Recumbent Bike
A recumbent bike comes with pedals in front and a backrest. This bike is better than conventional upright stationary models because it put less strain on the lower spine. Moreover, recumbent exercise bike produces minimum pressure on neck, wrists, and arms. It comes with a backrest and a bucket seat for a comfortable ride.
If you want to enjoy actual benefits of a recumbent bike, you have to pay attention to some essential things.
While riding a bike, your lower body works, and you will make good muscles. If you want to avoid injury to your body parts while riding this bike, you must prepare your body carefully. Just spends five minutes doing dynamic stretches. You can try walking lunges, side bends, leg swings and knee-highs. Move smoothly during stretching and slightly increase the range of your motion.
Seat Adjustment is Necessary
Before you start pedaling, you have to check the setup of each part. Before starting your workout, you have to test the bike. Put your feet in peal and start spinning on the bike’s cranks. Pay attention to the extension of knees during this procedure.
Your knees must be somewhat bent while putting a leg on the backside of the crank. If you are noticing an opposite or different position, you have to put your seat backward or forward until you get proper posture and position.
Warm up Lightly
While riding a stationary bike, people often ignore the importance of warming up. You have to spend 5 to 10 minutes in warm up. It is the right time to increase your pace. With this action, you can gradually increase the temperature of your body and relax your tissues and muscles.
Duration of Exercise
To get best possible results with a recumbent bike, you must maintain a specific frequency and duration of your workout. You must ride your exercise bike for almost 30 minutes for health benefits. For healthy weight loss, you must manage the duration of your workout from 60 minutes to 90 minutes. You have to do your workout consistently five times a week.
You have to increase the speed of your pedaling while riding a recumbent bike. You can increase resistance to make pedaling hard for you. Greater resistance can challenge the muscles of your leg to make them strong and muscular.
Alter training means an intense alternative activity with lighter activities. It will increase your caloric expenditure and increase the excitement of your workout. You can improve or decrease speed and adjust the resistance to get their advantage.
You will need precise postures to get desired results while riding your recumbent bike. You must put your hands in your front, but don’t lean them forward. Keep your back straight tightly in a straight posture. You have to push your legs hard while pedaling and grasping the cross handles. Repetitive lean forward can cause muscle imbalances.
Drink a Few Cups of Green Tea
To avoid dehydration, it is essential to stay hydrated while riding a recumbent bike. Avoiding muscle cramps is necessary. Along with water, you can include 2 to 3 cups of green team in your diet. Green tea can stimulate your body to increase the speed of fat loss. The green tea has a moderate level of caffeine to boost your energy and stamina.
Don’t Increase Duration in the Initial Workouts
Working too hard at an initial level may increase the chances of injury. If you are new to a recumbent bike, you must not increase your speed or resistance for the initial few rides. Try to ride for almost 10 – 20 minutes and slowly increase a few minutes on each workout. Adults can strive for nearly 30 minutes of cardio four to five days in a week to reap the benefits of aerobic activity.
Manage Proper Form
While using a recumbent bike, you have to manage proper form. You can put both hands on handles, but avoid leaning forward. Manage a straight body posture while keeping your back constricted against the backrest while pushing your legs hard.
These ideas will help you to get desired benefits of the recumbent bike. You have to adjust your speed and resistance to get desired benefits. Make sure to challenge the muscles of your legs to strengthen them.
With interval training, you can get alternative bursts of strong intensity with lighter activity. You can incorporate this training into workouts to increase caloric expenditure. It will be an excellent way to increase the interest in your workout.