Recumbent bike exercise program

Remember, it is not about duration, but instead about intensity. Use a recumbent bike whose highest level is Choose the Manual program and adjust the level throughout the workout according to the time and segment lengths listed here.

Workout 2 — 25 minutes: Add an upper body component! Grab a set of lighter weights perhaps lb dumbbells for women and lb dumbbells for men.

Full-body movements like this can feel awkward, but will only exponentiate the fat-burning potential of the workout. By recruiting more muscle groups, the workout challenges not only their aerobic capacity but their muscular endurance too. The result is breathlessness, burning and an overall feeling of exhaustion. Begin on a Manual Setting and adjust the levels as you progress through the workout.

The upper body movements involved are also listed. We hope you love these workouts! Then consider checking the next blog — Recumbent vs.

Upright Bike. You have to enjoy it! Recumbent bikes are a unique type of exercise machine that really places a high importance on making sure you are comfortable while working out. Or at least not for long. And nowadays, the technology that comes with recumbents is enough to make you not want to leave the bike. In fact some people spend hours cycling on these machines while watching shows on their tablets, or listening to music or audio books.

If enjoying your workout makes you work out, then recumbent bikes are, without a doubt, the most effective machines you can buy. You might be also interested in our overview of recumbent bike parts.

Great info. I hope to find a recumbent cycle I will be able to use. Thank you. Recumbent exercise bikes are great for PT and recovery from injury. There is a model, the Cascade CMXRT, that allows for bi-directional pedaling, so you get the same resistance pedaling forward as backward.

There have been studies that found pedaling in reverse can provide greater improvement in performance, so this can be a great aid in recovery as well as training. A recumbent bicycle is a great way to work out and stay in shape without the pain in my arm becoming a huge problem. A recumbent bike is really a good solution for having some trainings and feeling quite comfortable at the same time.

Recumbent bikes are really awesome in many ways. This is a great deal for people who have some pain or injuries and even for elderly people who can have fun and keep fit. Have a fun and enjoy it! The problem with most recumbent exercise bikes is that they almost all elevate the seat depending how tall you are.

I had an old Tunturi about 20 years ago and the seat and the pedals were even and parallel to the ground. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Top Fitness Magazine is reader-supported — thank you!

When you buy through links on our site, we may earn a commission at no cost to you. Learn more. Table of Contents. Pamela McEachern on January 17, at pm. Jono on July 21, at pm. This formula is — your age [ 1 ].

The goal of this is to make sure you are maintaining a heart rate that is healthy for your body without compromising on the results. The goal of maximum intensity as a senior is to know what you can do all-out for seconds. This is highly beneficial for preventing injury, avoiding sudden spikes in your heart rate, and making sure your body is fully protected before a workout [ 2 ]. You have to stay patient and make sure to take the right approach in a situation such as this.

The goal is to warm up patiently and take the three minutes to just get the pedals moving. This is going to allow you to get a feel for how the bike works even if you are riding it for the hundredth time. This is going to be enough for you to sustain across two minutes without missing a beat. This is good as it will allow your limbs to warm up just a little bit more before you crank things up a few notches.

You will want to start getting the hang of how the bike works and what you are going to want out of the rest of the session. This will require concentration and you will want to slowly start working your heart rate up. This is the only way to feel in control of what you are doing and how you are feeling. This means it is time to get into the heart of your workout.

You need to take the time to just work up towards a greater intensity. At this intensity, you are going to be looking to iron out any issues in your technique while still sweating things out a bit. This is going to get you sweating and it is going to feel amazing. You will know this is the time to focus on your heart rate. You want to maintain it at the listed heart rate — age and not waver past this point.