You’re headed to the fitness center, able to get into form (and even higher form!). However wanting throughout the ground in any respect the several types of machines, hope turns into confusion: The place ought to I begin? Ought to I exploit the elliptical? The stair climber? Get on the treadmill or the bike?
Properly, there is no one proper reply. It is dependent upon your degree of health, earlier accidents, and which piece of kit you truly like sufficient to, you realize, keep it up for various minutes.
Nonetheless, I would wish to make an argument for one which’s typically missed: the recumbent bicycle, often known as the seated bicycle. I perceive it will not be the sexiest piece of kit, however, as a bodily therapist, I can inform you that it affords a low-risk bridge again into health.
“Whether or not it’s somebody coming in for his or her first day after an extended hiatus or knowledgeable athlete, you possibly can construct a health and behavior baseline by utilizing the recumbent bike for cardiovascular health,” says coach Alan Hseih, whose expertise and clientele spans from the USA to East Asia, throughout the complete spectrum of demographics.
The ergonomic design with the seat decrease to the bottom and in a reclined place makes it simpler on the physique and comparatively comfy in comparison with different cardio machines. “Not solely are [recumbent bikes] efficient in rehabilitation settings—for instance to construct power and restore vary of movement following hip or knee accidents—but additionally for somebody who has some damage historical past they’re involved about, or just for somebody who hasn’t educated in a very long time and desires to construct up their health ranges,” says bodily therapist Dustin Willis, DPT.
Talking of health ranges, analysis has proven that the recumbent bike can present a number of advantages. From a power perspective, it’s been discovered to extend power in a number of muscle tissue together with the glutes, hamstrings, calves, and shin muscle tissue. Mobility-wise, seated biking is especially useful for sustaining knee bending, hip bending, and ankle mobility in each instructions. The recumbent bike additionally reveals good cardiovascular advantages, corresponding to upright biking. Final however actually not least, there are research that point out recumbent biking places much less pressure on the entrance of the knee—significantly of word for any gym-goers with knee issues.
Tips on how to get began on the recumbent bike
So now that I’ve completely overrated this low threat/excessive reward machine, listed below are some key suggestions on how you can greatest use it.
Arrange the bike seat appropriately
To search out the correct place for the bike seat, put one foot on the pedal and push it away so far as it goes. Your knee ought to have only a slight bend in it; make certain the knee isn’t locked out—this may put further stress into the knee joint.
If in case you have no points after a handful of periods then you definitely’ve discovered your optimum place. Nevertheless, when you do have some ongoing discomfort, then attempt a place with barely extra knee bend. Each physique is completely different so it’s a must to discover what works for yours.
A recumbent bike exercise plan
Week 1: For the primary week, journey for 20 minutes at a low resistance setting. Your exertion degree must be round a 3 or 4 out of 10 (the place 10 equates to maximal effort). Do that 3 times throughout the week. The purpose is solely to get you used to the bike.
Week 2: If you happen to’re not having any discomfort after the primary week, improve the time to 25 minutes for the second week. In case you are having discomfort, persist with 20 minutes at a time till you’re capable of tolerate the motion properly.
Week 3: Comparable idea to week two: So long as you haven’t any discomfort, improve the exercise one other 5 minutes to half-hour.
Weeks 4 and 5: Now that we’re at half-hour, the purpose is to maintain the time there however begin rising depth. Up the resistance till your exertion degree is a 5 – 6 out of 10.
Week 6 and past: When you’re six weeks in, we’ve got some extra choices to progress as a result of your physique and thoughts have tailored properly. You may implement excessive depth interval coaching with the recumbent bike or you possibly can combine up your exercises with tougher machines. If you happen to select the previous, right here’s a easy but efficient interval plan:
- 5 minute warmup at an exertion degree of two out of 10
- 1 minute interval at seven out of 10 exertion, adopted by 1 minute of restoration at three out of 10 exertion. Repeat 10 instances.
- 5 minute cooldown at an exertion degree of two out of 10
