You’re headed to the fitness center, able to get into form (and even higher form!). However trying throughout the ground in any respect the several types of machines, hope turns into confusion: The place ought to I begin? Ought to I take advantage of the elliptical? The stair climber? Get on the treadmill or the bike?
Properly, there is not any one proper reply. It depends upon your stage of health, earlier accidents, and which piece of kit you really like sufficient to, you understand, keep it up for various minutes.
Nonetheless, I might wish to make an argument for one which’s typically neglected: the recumbent bicycle, also referred to as the seated bicycle. I perceive it is probably not the sexiest piece of kit, however, as a bodily therapist, I can let you know that it presents 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 may 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 total 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 snug 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 in addition for somebody who has some harm 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 tissues together with the glutes, hamstrings, calves, and shin muscle tissues. 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, similar 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 notice for any gym-goers with knee issues.
Easy methods 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 tips on how to finest 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; be sure that the knee isn’t locked out—this may put additional stress into the knee joint.
When you’ve got no points after a handful of periods then you definitely’ve discovered your optimum place. Nevertheless, for those who do have some ongoing discomfort, then strive a place with barely extra knee bend. Each physique is completely different so you must discover what works for yours.
A recumbent bike exercise plan
Week 1: For the primary week, experience for 20 minutes at a low resistance setting. Your exertion stage ought to be round a 3 or 4 out of 10 (the place 10 equates to maximal effort). Do that thrice through the week. The aim 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, persist with 20 minutes at a time till you’re in a position to tolerate the motion effectively.
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 aim is to maintain the time there however begin growing depth. Up the resistance till your exertion stage is a 5 or 6 out of 10.
Week 6 and past: When you’re six weeks in, we now have some extra choices to progress as a result of your physique and thoughts have tailored effectively. You possibly can implement excessive depth interval coaching with the recumbent bike or you may 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 stage 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 stage of two out of 10
