Whether the goal is to keep fit, to harmonize the silhouette, or to lose weight, a training program for the semi-recumbent exercise bike will completely meet the expectations of an individual. This machine is ideal for developing cardiovascular capacities. It helps tone muscles and works on cardiac and respiratory capacity.
1. Adopt the correct position: Adjust the saddle and the handlebars correctly if possible and possible.
2. For the classic indoor bike: Step on the device and grab the handlebars. Place your foot on the pedals, making sure that your most stretched leg has a very slight flexion of about 5 to 10 degrees.
3. For the recumbent bike: Put both feet on the pedals. One leg should be almost straight during the movement.
4. Warm-up: Start your session slowly, then accumulate the speed.
5. Progressive work: Start your session slowly, one to two sessions per week, for ten minutes. Then, increase the duration and intensity gradually. Your sessions should start with 5 to 10 minutes of warm-up and 5 to 10 minutes of cool-down.
6. Stretching: Practice some stretching exercises at the end of the session and the beginning of the session.
Table of Contents
- Recumbent Bike Workout for Beginners
- HIIT Recumbent Bike
- Recumbent Bike Seat Plans
- How to Train Effectively?
- Some training tips
- Training Programs
- Final Recommendation
Recumbent Bike Workout for Beginners
The semi-recumbent bike is suitable for both beginners and experienced athletes. This bike is also perfect for any individual who suffers from joint problems, seniors, and pregnant women. Indeed, this fitness device does not strain the joints and is useful for many rehabilitations.
The benefits of the semi-recumbent exercise bike are many. Unlike a classic exercise bike that does not have back support, this device has a comfortable backrest that an individual can lean against. The back will be maintained and will not undergo any tension. Using this fitness bike is suitable for overweight individuals that are in rehabilitation.
For those wishing to work the muscles of the legs without suffering from the lumbar region, a recumbent bike is a savior. Depending on the choice of resistance level, the session will be more or less intense for the abdominal strap, glutes, thighs, and calves.
A good recumbent exercise bike program can last a long time thanks to the comfortable position it provides. It makes the bike easier to focus on exercising and achieving your goals. An individual can easily improve their breath and cardiovascular condition. They will get back in shape while losing more calories.
HIIT Recumbent Bike
A training program for the semi-recumbent exercise bike in HIIT format is ideal for losing belly fat quickly. A HIIT session comes by alternating intense pedaling phases with slower recovery phases.
A person can do 30 seconds of pedaling at a fast pace and one minute of pedaling at low intensity. They can repeat these 5-6 times to lose as many calories as possible. However, the training should not last over 30 minutes. After a few weeks of practice, an individual may increase the time to 45 minutes or even longer. To melt fat and prevent the body from getting used to the exercises, an individual must vary the pace, position, and intensity of the effort.
A HIIT exercise program on the recumbent exercise bike comprises alternating phases of intense effort with slower recovery or rest phases. These phases are short so that the body can always adapt. HIIT exercises are excellent for losing weight or improving your physical condition. An individual will also be able to maintain a faster pace. Indeed, their body will get used to the impulses of speed.
Here is a HIIT exercise program on the recumbent exercise bike for weight loss:
- Warm up by pedaling for ten minutes at a comfortable pace;
- For the phase of intense effort, increase the resistance level and pedal for two minutes at a high pace;
- For the recovery phase, pedal for one minute at a slower pace, approaching the warm-up pace;
- Repeat the above step ten times and try to keep the same rhythm;
- At the end of session recovery, pedal for ten minutes at the same pace as during the warm-up.
How to reinforce interval training with a semi-recumbent exercise bike? As we have seen previously with repetition, a training program can become easier as the body gets used to it. An individual can strengthen their HIIT sessions:
- Increase the duration of the phase of intense effort from two to three minutes;
- Increase the total number of repetitions in each session. Also, stick to a maximum of 15 repetitions;
- Increase the level of resistance at each session;
- Train in the distance. Ask yourself how many meters does an individual wish to cover during these two or three minutes at high intensity?
Recumbent Bike Seat Plans
To work the muscles well with a recumbent bike without feeling pain, it is vital to have smooth breathing. Push one heel, then the other forward. The individual will keep a flex foot position, the more they will work his glutes and his thighs. If they push with their tiptoes, they will put more strain on the quadriceps. However, a position with the feet too pointed may damage the kneecap. It is preferable to have the feet flex.
To know more about the recumber bikes and your back, please read more and get answer for the question are recumbent bikes bad for your back ?
During a training program on the semi-recumbent exercise bike to lose weight, it is necessary to adjust the feet in the straps of the pedals. Then, adjust the seat so that it is as far away from the pedaling, that the leg is almost taut. Also, keep a minimum of flexibility in the knee so that the kneecap does not lock. If this position is not comfortable, move the chair forward until you find one that is.
To be well-installed during training with the recumbent exercise bike, an individual should push the glutes back slightly to promote the natural curvature of the back and make recumbent bike seat more comfortable.. They should rest his upper back against the backrest without slouching. It is possible to tilt the seat backward to make it more comfortable. The essential is to keep the natural curvature.
The handles that are on each side of the recumbent bike help an individual remain stable. It can also measure his heart rate thanks to the various sensors. Your shoulders should be relaxed. The elbows and wrists should be ready all the time. A person should grip the sensors gently.
If the grip is too firm, the muscles at the top of the stroke may contract. In addition, if the current is not passed correctly, the data will not be accurate. An individual uses the handles and puts his hands on his thighs, the more he will work the deep muscles of the abdominal belt to maintain balance.
It is essential to maintain the natural curvature of the back. An individual should not sag or round his back. He must imagine having to push a book away from his head. It is necessary to keep your head straight while looking far ahead. To give more tone to their posture, a person should tighten their shoulder blades and engage the abdominal belt. It is keeping the navel towards the back.
How to Train Effectively?
A recumbent exercise bike program to lose weight requires as much endurance as running. Before each session, an individual must imperatively warm-up and stretch after each one. It avoids the risk of injury and muscle stiffness.
Warm-up before a workout on the recumbent exercise bike
The warm-up phase accumulates body temperature and heart rate. It is crucial not to skip this step. The ideal is to warm up 5 to 10 minutes before really starting training on the semi-recumbent bike. For this step, an individual can pedal slowly or at moderate speed.
Stretching after a recumbent bike workout
Stretching should become a routine after each recumbent exercise program. Stretching strained muscles for 5-10 minutes is essential. It allows them to regain their original length and joint mobility. One method to recover well after a workout is to use massage rollers.
Frequency of training
An individual who wishes to follow a recumbent exercise bike training program to lose weight or improve endurance must complete at least three sessions of 20 minutes per week. Of course, warming up and stretching are done besides the duration of the session. Depending on the level and their abilities, a person can do longer workouts. To avoid over-training, she must keep a minimum day of rest per week.
Depending on your schedule or your motivation, it is not always easy to carry out a recumbent exercise bike training program to lose weight or gain muscle mass. However, it is okay for your health to do a 45-minute session every week. Thus, an individual will keep in shape and lose a stomach.
Some training tips
- Monitor heart rate;
- Hydrate well;
- Take the time to recover between each session;
- Alternate exercises more if the exercise bike offers programs;
- Change the pace and intensity during the session;
- Stay motivated by controlling your heartbeat;
- Make a schedule. Write the calories consumed and the duration of the training;
- Adapt the resistance of the recumbent bike to reach the heart rate;
- Do not force as an individual should never hurt himself;
- Stop if in doubt or discomfort.
It is vital to change the duration of the training and its intensity according to its form and its objectives.
A person following a recumbent exercise bike program for weight loss should be careful not to over-train or tire. It is essential to rest at least one day a week. Here are different training programs to follow on the recumbent bike.
Muscle your legs
Bet everything on pedaling power. After a warm-up of 5 to 10 minutes, it should increase the resistance level by 3 or 4 levels. Once the person finds the pace comfortable, it should increase the difficulty by one level every minute.
The goal is to pedal for ten minutes at a difficult level, without straining your back, getting up from the seat, and lifting your shoulders. The movement must be fluid while being intense for the legs. Then, you have to go down one level every minute.
A workout program to lose weight
To lose weight from the belly thanks to the semi-recumbent exercise bike, it is essential to carry out a training program over time from 60 to 90 minutes. Since the device carries the body, the calorie expenditure is low.
Depending on an individual’s level, it may be possible to include 15-20 minutes of interval exercise during the hour of training. For example, after warming up, he can pedal as fast as possible for 30 to 45 seconds, then cool down more slowly for 30 seconds.
The ideal is to finish the workout with a comfortable heart rate for 20 minutes at 70% of your MHR (Maximum Heart Rate) that equals 220 (man) or 226 (woman) minus his/her age. Of course, pedaling in a vacuum is useless at the risk of injury. It is essential to put some resistance and increase the speed.
A semi-recumbent exercise bike allows you to carry out various training programs. It is not always easy to know where to start. An individual must choose the one or those who will allow him to achieve his goals. Whether it is to keep fit or lose fat, it is essential to alternate training sessions.
To lose weight thanks to a training program for the semi-recumbent exercise bike, a person must enter a certain dynamic and above all keep it. She must have an exercise routine that she enjoys and follows for the long term.
The principal aim is to start with low-intensity training, whether it is to get into the sport, or even to resume a sporting activity. An individual can then increase the duration and intensity as the sessions progress. We can adjust it at the level of resistance. Besides cardio training exercises, he can intersperse HIIT exercises in his training program for the week. The most important thing to consider is not to sleep too much from the start. Otherwise, the risk is not only injuring themselves but also demotivating themselves. A person always wants to lose weight quickly. However, start slowly. It is the key to success.