Recumbent Bike

Also called recumbent cycle, seated bike and recumbent bicycle.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, seat yourself on the bike and adjust the seat to your height.

1. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
2. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

Cues

• Set the seat for a slight knee bend.
• Back against the backrest.
• Steady cadence, 70-90 rpm.
• Push through the whole foot.

Common mistakes

• Seat too close, knees too bent.
• Gripping the handles hard.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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