Recumbent Exercise Bikes

Regular aerobic exercise is an important component to an overall healthy lifestyle. For those with joint injury or certain types of illnesses, traditional standing aerobic exercises such as low-impact aerobics, walking or dancing can be too painful. In this situation biking can be a good alternative. It can provide an effective no-impact aerobic workout, without placing strain on the knees, hips and back. There are many types and styles of bikes to choose from.

Identification

Recumbent bikes are ones where your legs are stretched out in front of you at a level close to the seat height. This is different from an upright bike where your feet are underneath you. They can vary greatly in price, size and available features. Recumbent bikes can be used indoors, with other models for use outside as well. It is good to spend some time trying different bikes and learning about different features to find the right fit for your exercise program.

Types

Indoor exercise recumbent bikes can be very simple, just a seat and pedals. While these models are lighter and inexpensive, they also might not be sturdy. They can also come with handle bars and consoles. These models are heavier and provide better support. The console also allows you to have more choices when it comes to adjusting the tension and it may come with pre-programmed workouts.
Bikes that are made for the outdoors come as recumbent bikes or trikes. Recumbent bikes have two wheels and trikes have three like a tricycle. They have two wheels in the front and one in the back. Recumbent bikes have the option of long and short wheeled. Short-wheeled are designed with the front wheel about at the rider's knees and the the cranks way out in front. These tend to be faster bikes. Long-wheeled recumbents have the front wheel out in front of the cranks. The seat on these bikes are also closer to the ground.

Features

On indoor recumbent bikes there are many features to choose from. Some have small seats where the seat and back are separate. Others have longer seats and backrests that are all one piece. Which one you choose is just a matter of comfort. The longer one-piece seats may offer better back support. The best way to tell is to actually get on the bike and pedal for a while to see which is more comfortable. On simpler and less expensive models, you adjust the tension by turning a knob. On more complex models there is a battery-operated console where you can adjust the tension with the push of a button. The console provides you with information on how far you have ridden, your speed, calories burned and your heart rate. Some models also come with programs that you can choose from to help vary your routine. Recumbent exercise bikes can range in price from under $200 to thousands.

Considerations

Trike

If you are looking to exercise outdoors with a recumbent bike or trike there are several things to consider. One is the steering. On some bikes the steering bars are located above the seat about chest high. On others the bars are under the seat. The benefit to having under-the-seat steering is that the bike is easier to get on and off as you do not have to duck under the bars. Trikes may be a better option for those with balance concerns as they are less likely to tip over and they are easier to learn to ride than recumbents. Another consideration is that if you plan to ride uphill, you will need time to build up the correct muscles. On an upright bike you can stand up to push harder. On a recumbent you need to use your leg muscles differently, however you do have the back support to push against. As with indoor recumbents, these bikes can start in the $200 to $300 range.

Warning

Since riding any bike requires a repetitive circular motion, you need to make sure you set your seat height correctly. Setting the seat too close to the pedals can cause the knees to have to bend excessively which will strain the knees, hips and back. Setting the seat too far away can cause you to hyperextend or lock the knee, which also will cause injury by pulling on the ligaments and tendons. To set the seat, get on and pedal. When your foot is at the furthest distance from you, your knee should have a very slight bend.
In regards to outside recumbents, you need to make sure you have good mirrors. Since you are lower to the ground, it is harder for you to see around you and harder for others to see you. In addition, since it takes some practice to get used to riding a recumbent, start off in a low-traffic area with no hills where you can safely learn to start, stop and turn.

Resources

• Bicycling Life
• Exercisebikes.com