You’re headed to the health club, 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?
Effectively, there isn’t any one proper reply. It is dependent upon your degree of health, earlier accidents, and which piece of kit you truly like sufficient to, you understand, keep it up for quite a lot of minutes.
Nonetheless, I would wish to make an argument for one which’s usually ignored: 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 let you know that it gives a low-risk bridge again into health.
Consultants In This Article
- Alan Hsieh, CSCS, train physiologist with specialties in sports activities efficiency and damage threat discount
- Dustin Willis, DPT, bodily therapist and therapeutic ache specialist
“Whether or not it’s somebody coming in for his or her first day after an extended hiatus or an expert athlete, you possibly can construct a health and behavior baseline through the use of 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 energy and restore vary of movement following hip or knee accidents—but in addition 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 energy perspective, it’s been discovered to extend energy in a number of muscle groups together with the glutes, hamstrings, calves, and shin muscle groups. Mobility-wise, seated biking is especially helpful for sustaining knee bending, hip bending, and ankle mobility in each instructions. The recumbent bike additionally reveals good cardiovascular advantages, similar to upright biking. Final however definitely not least, there are research that point out recumbent biking places much less pressure on the entrance of the knee—significantly of observe for any gym-goers with knee issues.
Learn how to get began on the recumbent bike
So now that I’ve totally overrated this low threat/excessive reward machine, listed below are some key suggestions on the way to finest use it.
Arrange the bike seat accurately
To seek out the right 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; ensure that the knee isn’t locked out—this will put additional strain into the knee joint.
You probably have no points after a handful of classes then you definitely’ve discovered your optimum place. Nonetheless, should you do have some ongoing discomfort, then strive a place with barely extra knee bend. Each physique is completely different so it’s important 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 ought to be round a 3 or 4 out of 10 (the place 10 equates to maximal effort). Do that thrice throughout the week. The purpose is just 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. If you’re having discomfort, stick to 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 growing depth. Up the resistance till your exertion degree is a 5 or 6 out of 10.
Week 6 and past: When you’re six weeks in, we have now some extra choices to progress as a result of your physique and thoughts have tailored properly. You possibly can implement excessive depth interval coaching with the recumbent bike or you possibly can combine up your exercises with more difficult 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 occasions.
- 5 minute cooldown at an exertion degree of two out of 10