How to Use an Exercise Bike : The Recumbent Exercise Bike

How to Use an Exercise Bike : The Recumbent Exercise Bike


Hi, my name is Brian Langey; I am the owner
of On the Road Personal Training and Athleticism Training and Performance. On behalf of Expert
Village, you can reach me at ontheroadpt.com. Today we are talking about the recumbent exercise
bike. The recumbent exercise bike is a great way to increase cardiovascular conditioning
as well as burn body fat also a way to strengthen the glutes and the hamstrings, the quads,
the hip flexors and the calves. To use the bike basically you straddle the bike here
getting into position with the seat. The hand held heart rate grips are a great way to feed
into the computer and tell you what your heart rate is or you can use a heart rate strap.
To position your feet on the bike you can use the pedals here, the extension would be
close to knee full extension but not all of the way. And you can make that adjustment
with the seat. The back support bad gives you support in your lumbar region and up to
the mid-back region. To get started all you do is start pedaling, you want to keep even
pressure on the pedals, jump into quick start will get you going into the manual program
and that way you can get started right away. To increase the resistance on a machine like
this you just toggle up or down on the levels. There is a variety of programs to choose from,
manual, heart rate, fitness, speed and all of them great for helping you meet your cardiovascular
and fitness goals. The recumbent bike is great for people who have low back problems because
of the lumbar support. It also has a wider seat so that there is more area for you to
sit on. It is great for people who want to start out and they are a little overweight,
but they need to start into a conditioning program and a recumbent bike is a great way
to do that. Again, there is less stress on the back, it is non-weight bearing so there
is less stress on the knees and the hips and the ankles as well. So it is a great way to
get started and I would encourage using this to start out with.

21 Replies to “How to Use an Exercise Bike : The Recumbent Exercise Bike”

  1. you should also train by peddling backwards (if bike provides resistance) from time to time. this helps give extra work to the muscles at the back of your legs.

  2. Look at your diet maybe? I started out on a recumbent two months ago, and I've lost about 30 pounds. I think I prefer walking, but I'm heavy and my ankles were hurting, so like this fellow suggests, I hope to drop some weight with this and then get back to walking. So far so good, but my diet is quite restrictive too. Very necessary I think to marry a strict diet to the exercise. BTW, I'm up to an hour a day, about 13-14 miles on the bike's computer. Feeling strong with no joint pain.

  3. 5-10 miles for several months?? How is the intesity??Try to go faster and work harder. If you have been doing the same length for several months you have adjusted to it and reached a plateau. you need to change it up. Increase the resistance, make your workout more intense and go faster, and up your miles.
    dont do 5 miles everyday for 5 months. Increase it by at least a mile every week. With a bike you can probably go further than that.

  4. 5 miles isn't nearly enough for weight loss. Even at a moderate pace that's only around 20 minutes. You need to get your heart rate up and keep it up for at least 30 minutes.

    I ride my bike between 40 minute and an hour daily. I just download an hour long tv show (which is actually 40 something minutes) and ride while watching the show. Most of the time I lose track of the time and it's over before I know it.

    Also, you must be eating a ton of high calorie crap. Cut that out.

  5. I vastly prefer my recumbent exercise bike to walking or running. Walking is so boring, and you're at the mercy of the time of day and the weather. Plus, walking long distances is doing your feet and joints no favors. I'll probably end up buying a high-end elliptical trainer next. I'm hooked on exercising while watching television or movies or reading the paper. None of which can be done while walking.

  6. If you're doing 90 minutes per day, I can't imagine how you could not be losing weight. Even if you had the resistance on the low side, just moving your legs for 1½ hours every day should burn quite a lot of calories.

    There are two of those rubberized tracks in close proximity to my home. I used to run on either of them, but I now prefer my recumbent bike. I like the freedom of being able to workout at 3:00 am when the mood hits me. Plus, running always bored me, even with an iPod.

  7. Good for you!

    I'm about to do an hour on my recumbent exercise bike–whilst watching episode 3 of Defying Gravity and with the Air Conditioning on full blast–as I write this.

    Keep up the good work.

  8. I bought a True Recumbent ps900. It was around 2100 🙁 That was a 2 years ago.. Not sure on the pricing now, but the professional grade equipment is the way to go if your serious about losing weight. Me and my wife looked at various recumbent bikes, schwinn/rebook way cheaper (600 and less.. not exactly cheap!) I could bend the frame on the rebook just by pedaling on it.. I was 285 at the time.. That wasn't going to work. If your serious buy a professional grade machine.

  9. @GregWn Yes, the feet-hitting-crank-arm thing was a minor problem for me at first. I found that it was the soles of my shoes sticking out a little… Now I ride without shoes, just a good pair of socks. Problem solved. The back of the seat is very comfortable – no problem with anything pressing through at all.

  10. would you please tell me what part of your foot should you be using to pedal? also is using regular tennis shoes ok? and should you or should you not use the strap to hold your foot in place? I would think the ball of the foot-my husband tells me he uses the middle part/arch of his foot & he is now having foot numbness & lower leg numbness. thanks so much!

  11. @123iisa Either is fine. It just depends on the resistance youre using. Thats where youre going to gain muscle. If you really want to gain muscle in your legs, use actual machines for leg exercise (if youre in a gym). Squats are always good.

  12. I'm curious… what's the best foot position to have? Where should the center of the pedal be? Just below the ball of my foot, on my toes, dead center on the arch of my foot, etc.?

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