Even an expert or professional will tell you that cycling your way through cardio workouts will be among the best ways to build your fitness level, keeping the fat loss in mind, including walking and running even. But for a beginner like you, a cycling routine, especially the stationary kind, is a perfect start, with minimum injury risk in comparison to any cardio workout. Overdoing this activity, like most beginners are prone to do, won’t largely affect you negatively. Additionally, if you’re prone to injury in your hips or knees, this activity will provide you with enough benefits while making sure that none of those regions are affected as much.
A seated, stationary activity, recumbent biking will provide you with the perfect insight in this gym workout regime. A fantastic tool to build stamina as well as some muscle endurance, you’ll be burning calories and fat while reclined comfortably in your seat, making this the best starter exercise for anyone looking towards beginning at the gym for any type of cardio workout. Despite this general comfort and caution regarding injuries, it is very effective. But these machines still have more to offer, and we’ve listed out the benefits as we see it:
- There is a variation provided regarding the programs you can follow, especially with customizations offered regarding resistance levels and speed. This way you have complete control over the intensity of your muscle group’s activity as well as your entire workout routine on the machine.
- It is very convenient and safe considering how you won’t be actually cycling in the streets, not affected by traffic. Additionally, weather changes won’t affect you as much, and you won’t have an excuse to miss out on your daily workout due to cold weather.
- Among injuries, a recumbent bike is specifically beneficial for individuals with back problems as well, making it an ideal machine for people of all ages.
Now, the actual workout may seem pretty simple, considering how well it takes care of your well-being throughout the routine, but you need to be able to perform it right to avoid any unnecessary injuries and get the most out of this wonderful activity. So, here’s a guide we’re providing you with to help you ease into the workout and get the most benefits out of it.
- Dedicate your first few minutes (5 minutes for a beginner) to warming up your leg muscles, technically with a medium tempo and the least resistance you can ease your body into. Maintaining this low resistance along with a moderate and steady pace, keep at it to gauge your breathing and stamina.
- If you can easily maintain that equilibrium for a warm up, and once your muscles feel lose enough, you can start on the real part of your workout. Here, you increase the resistance level up to a maximum number of levels by four, or at least a harder rhythm compared to your warm-up exercise before. You’re trying to create a baseline pace; therefore, you should be easily able to chat with your trainer or your fellow gym buddy while still cycling steadily. This stage should typically, at a beginner’s level, last for around 2 minutes.
- Once you’re able to maintain that baseline pace, you’ll be moving onto the next, and main, aspect of your training on the recumbent bike: the peak, where you’ll increase your resistance, working harder than you did in the baseline, to a level that is bearable but still makes you sweat profusely, i.e. it makes you work your hardest, while maintaining your breathing. This stage should last for 2 minutes.
- Next, you rest for the next 3 minutes, reducing your resistance level to the baseline that you’ve accustomed yourself to being a normal pace. Here you’re focusing on bringing your breathing back to a heavy but relaxed rhythm.
- Now, you go back to your peak, increasing your resistance to the level that you’d chosen before, no need to increase it further as that would negatively impact your body, considering how the earlier pace was set to being the most you could achieve. Another 2 minutes spent here to burn away your calories.
- The last 5 minutes of your workout would focus, again in bringing your breathing back to a normal pace, while still decreasing your pace to whichever makes you more comfortable, less than the baseline if required. Here, you’ll be focusing on cooling down your muscles, giving them room to breathe.
Once this routine starts to feel repetitive and easy, you can keep adding 5 minutes to your routine, specifically after a week or two, depending on your bodily pace. The added minutes should be a part of your peak levels as well as your baseline cycling.
We hope you are more well-versed on utilizing a recumbent bike at the gym now that you’ve read our article. Do let us know your own thoughts and opinions on this article in the comment section provided below.