Benefits of Riding a Recumbent Bike | Choose One Suitable Recumbent Bike

by James Gentilcore April 16, 2021

The Benefits of Recumbent Bikes

A recumbent bike is a good option if you have limited mobility, joint issues or injuries, or back pain. It’s also a safer option for older adults or those new to exercise.

Wondering whether you should ride a recumbent bike? Let us help you answer that question! We're going to take a look at the effectiveness and benefits these comfy exercise bicycles can offer you.

Let's jump right into it.

What Is a Recumbent Bike?

A recumbent bike is a type of exercise bike that allows you to cycle in a reclined position. This means you can watch your favorite film, read a book, or scroll through Instagram while you're working out.

To reap the most rewards from your recumbent bike, it's worthwhile exercising for long enough. Using your phone or watching television while using the bike has proven to be effective for many people.

These bikes tend to be far more comfortable than upright bikes thanks to the reclined position, making them perfect for those who are new to cardiovascular training or cycling.

Experienced cyclists and gym aficionados can benefit from these bikes as well, however. Whether you try pedaling backward, switching up your speed, or intensifying the resistance levels, you can make your recumbent workout as hard or as easy as you like.

Do Recumbent Bikes Offer an Effective Workout?

It's true — they look like an easy way out of cardio. But that's not necessarily correct. Recumbent bikes offer multiple ways to work out, allowing for an effective all-around exercise session.

Muscle Strength

When riding this type of bicycle, you'll be focusing on your lower body much more than on an upright bike. The muscles worked during a session include the following:

Hamstrings
Shins
Quads
Glutes
Calf muscles

An 8-week study was conducted on the effect recumbent cycling had on healthy older women's strength (particularly lower body). It concluded that both power and strength were improved almost as if they had been resistance training.

Cardiovascular Fitness

Regardless of the aerobic workout you do, you'll strengthen your heart, increase your lung capacity, and decrease your resting heart rate.

Results of a study on adult males who participate in recumbent biking showed that this produced the same effect.

Joint Range of Motion

If your fitness goals are related to flexibility, recumbent biking is a good way to increase your range of motion.

Research shows that this cycling style improves the range of motion in your hips and knees, proving more beneficial than heat packs during rehabilitation.

Moreover, it is said to increase tissue elasticity, allowing you to quickly improve your flexibility and deepen your stretches.

The 5 Benefits of Recumbent Exercise Bikes

Now for the meat and potatoes of this article — what are the benefits of recumbent bikes?

#1 The Ability to Customize

Recumbent bikes come with lots of customization options including the level of resistance and the overall speed. This allows you to fully control the intensity of your workout session.

Moreover, you will be able to easily simulate riding up and down hills or inclines. It's an easier way to improve your cardiovascular fitness.

#2 The Supreme Comfort

Comfort and exercise bikes don't usually go hand-in-hand. But recumbent bikes have changed the game.

They come with complete back support and a larger seat. Not only does this allow you to lean on something as you ride, but it also eliminates "saddle soreness" that is caused by tiny saddles.

You can also still get some exercise in while it's raining. No more pedaling through the pouring rain.

#3 The Improved Safety

One of the biggest recumbent bike benefits is the lack of stress it places on your joints. The slightly reclined body position and the distance from the chair to the pedals promote spine health (particularly in your lumbar). This makes it a fantastic option for those with back issues or previous lower back injuries.

If your doctor has warned you against heavy exercise due to cardiovascular problems or similar, using a recumbent bike might be the answer to your woes. Due to the low-impact nature, you are far less likely to cause yourself harm. However, you should always speak to a doctor before beginning any workout program!

#4 The Ease of Use for Those with Poor Balance

Whether your core isn't as strong as it once was or your back just isn't cut out for balancing at the moment, recumbent bikes will take care of you. There is a lower risk of falling off it than when using standard exercise bikes, outdoor bicycles, or other standing workout equipment like the treadmill.

#5 Provides An Effective, Low Impact Workout

Thanks to the improved safety, joint gentleness, and other aspects we've discussed, the recumbent bike provides a wonderfully effective, low-impact workout. It allows you to build strength with a reduced risk of pain and inflammation.

Recumbent VS Upright Bike: A Comparison

Recumbent Bikes	Upright Bikes (Standard Stationary Exercise Bikes)
You sit in a reclined position that is comfortable and better for lumbar support.	You sit in an upright position that can cause back fatigue and even injury.
The pedals are in front of the body. You can bring the seat closer or move it further away from the pedals if required.	The pedals are under the body. You can change the height of the saddle as needed.
It works only the lower body.	It works the same muscles as outdoor riding.
It has a large seat.	It has a small seat.
You will receive full back support.	There is little to no upper body support except the handlebars.
The sitting position (i.e. reclined) is incredibly comfortable	The sitting position (i.e. upright) can cause upper body tension and fatigue. Not to mention that leaning on the handlebars too much can cause intense wrist soreness.
The lower body is focused on throughout the workout but still provides cardiovascular training.	The whole body is used during the workout and provides cardiovascular training.

Recumbent Bikes: The Bottom Line

The lack of undue pain produced while exercising on recumbent bikes makes them suitable for people of all ages and those with past injuries. If you're looking to get that feel-good workout in but you have a bad back, head out and treat yourself to one!