Recumbent Exercise Bikes – Aerobic Fitness Machines
Many people find that upright stationary bikes are just plain uncomfortable. Recumbent bike trainers solve that problem and add variety to working out. The recumbent position also makes it possible to do other things such as read or watch TV while you’re working out, so you feel like you have more time!
Recumbent exercise bikes put you in a reclined position, supporting the lower back and giving the buttocks and hamstring muscles a tougher workout than on upright bikes. The recumbent also works the quadriceps and calf muscles. For anyone who has back problems or has experienced hyperextension of the hips or knees, this style of bike seems to be more comfortable. Other fans of recumbent bikes are those with balance problems, those in cardiac rehab (your heart doesn’t have to fight gravity since you are sitting lower down) and anyone just getting into a fitness program.
Schwinn 240 Recumbent Exercise Bike
As with other aerobic fitness machines, recumbent bikes offer the benefits of increased heart and lung capacity and a decrease in body fat and total cholesterol, which puts you at lower risk of heart disease.
Getting Ready to Ride
- Wear shoes with firm soles. Bicycle touring or walking shoes are good choices.
- Make sure you adjust the seat so you can maintain a slight bend in your knee.
- Place the balls of your feet, rather than the arches, on the pedals. If you use toe clips and straps, make sure that they are not too tight. Forcing your feet into an unnatural angle can put strain on your knees. Find the natural position of your feet and then adjust the foot straps.
- Take care not to hyperextend your leg when pedaling on the down stroke.
- Wait for the pedals to come to a complete stop before you dismount to prevent any possible injury.
- It’s a good idea to keep your small children and pets away from moving parts, so fingers don’t get caught in fan blades, rubber bands or spinning wheels.
A Sample Cardiovascular Workout
Here’s a good workout when you want to do an endurance ride in your target heart rate zone.
- Warm up for about 5 minutes, starting with low to moderate resistance; then gradually raise your rpms or workload until your heart rate is 75% of your maximum.
- For the next 30 minutes, keep your heart rate within the 75% to 80% target heart rate zone. That’s the range you calculated before getting on the bike. The challenge of this workout is to keep your heart rate there. If it either falls below or rises above this zone, increase or decrease your effort.
- Cool-down for 5 to 10 minutes until heart rate has returned to below 110 to 120 beats.
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