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Recumbent Bike Workout For Beginners

Beginner Recumbent BikeThe seat on a recumbent bike is usually a lot larger than ones you’re used to with bicycles, but this is mandatory for a lot of people including athletes who like to push themselves without worrying too much about the consequences. If you’re very driven and like to exercise for extended time periods, you’re going to love using a recumbent bike.

Comfortable and exceptionally easy to use, recumbent bikes are the perfect machines that beginners can use if they want to lose weight or simply adopt a healthier lifestyle. Known for their exceptional level of comfort, these machines are readily available and offer an extended variety of features, with the most popular being multiple resistance settings, heart rate monitor, water bottle holder and a display console to help athletes keep track of various fitness-related data such as calories burned, distance covered, time elapsed and the likes.

If you’re not on a limited budget, don’t hesitate to go for more expensive models that are packed with motivating features, such as the amazing Diamondback 510sr, as they will render your workout much more enjoyable. More luxurious features include iPod or MP3 docks as well as desks to contain your tablets, laptops or books.

Best of all, recumbent bikes can be used by overweight, disabled or elderly individuals since it provides quite a low impact, albeit highly effective training session. Beginners will be glad to learn that an hour session on the recumbent bike can help you lose up to 900 calories per hour, with the exact amount depending on several factors such as your age, weight, gender and resistance level. Another major advantage that recumbent bikes offer beginners is that they allow you to select your own tension level, which means that you can go as low- or high- as you want. Therefore, inexperienced athletes will be able to gradually build up their muscle strength and stamina before moving on to higher resistance levels.

A good start-up plan would be to commit to half an hour per day only, during your first week. According to fitness gurus, getting overly-enthusiastic in the first week and indulging in intense workouts without proper preparation might weaken your muscles in the long run. This can be detrimental to your workout regimen. A recommend program for the first week would be to indulge in no more than half-hour sessions, three to four times per week. If you’re not used to cycling, don’t hesitate to keep the resistance as low as you can, hence allowing your body to adjust to the new motions and keep various aches and pains at bay. Budding athletes can move on to forty-minutes in the second week, fifty-minutes in the third and sixty minutes on the fourth.

A recommended tip for beginners is to indulge in just five minutes of high intensity in the beginning. This elevates your heart-rate and encourages you to breathe harder than normal. It also enhances blood oxygenation while improving your overall heart and lung function. To keep track of your heart rate improvement, there are several models that come with heart rate monitor, such as the Schwinn A20. It’s also crucial to give your body enough time to recover from the workout a few minutes before you step off the bike. Therefore, beginners should preferably do the last five minutes on the lowest intensity level to lower their heart rate and prevent leg cramps. It’s also a good idea to stretch the leg muscles for 60 seconds after you get back to your feet. By allowing your body to smoothly and gradually build up enough resistance, inexperienced athletes will soon be able to work their way to hour-long sessions on higher intensity.