Yyou go to the gym, able to get in shape (and even higher!). But searching through the ground at the different sorts of machines, hope turns to confusion: Where should I start? Should I take advantage of an elliptical cross trainer? stair? Go on a treadmill or bike?
Well, there is no such thing as a one right answer. It will depend on your fitness level, previous injuries and which gear you want enough to keep on with for greater than just a few minutes.
Still, I’d wish to make a case for one which is usually ignored: the recumbent bike, also often known as the sit-down bike. I understand that it will not be the sexiest piece of apparatus, but as a physiotherapist, I can let you know that it provides a low-risk bridge to recovery.
“Whether it’s someone coming in for the primary day after a protracted break or knowledgeable athlete, you may construct basic fitness and habits through the use of a recumbent bike for cardiovascular exercise,” says trainer Alan Hseihwhose experience and clientele stretch from the United States to East Asia across a spectrum of demographics.
The ergonomic design with the seat low to the bottom and the reclining position makes it lighter and comparatively comfortable in comparison with other cardio machines. “Not only are they [recumbent bikes] effective in rehabilitation settings – for instance, to extend strength and restore range of motion after hip or knee injuries – but in addition for somebody who has a history of injury that they’re anxious about, or just for somebody who has not trained for a very long time and desires to enhance his fitness level,” says physiotherapist Dustin Willis, DPT.
Speaking of fitness levels, research has shown that a recumbent bike can have many advantages. From a strength perspective, has been found to extend the strength of many muscles, including the glutes, hamstrings, calves and shin muscles. When it involves mobility, seated riding is particularly favorable to keep up knee flexion, hip flexion and ankle mobility in each directions. Also a recumbent bike shows good advantages for the cardiovascular system, comparable to cycling in an upright position. Last but not least, there are studies that show it riding a recumbent bike puts less strain on the front of the knee— especially necessary for all gym goers with knee problems.
How to start on a recumbent bike
So now that I’ve thoroughly got this low-risk, high-win machine running, listed here are some key recommendations on the best way to get probably the most out of it.
Adjust the bicycle saddle appropriately
To find the right position for the bicycle saddle, place one foot on the pedal and push all of it the best way out. Your knee must be barely bent; make certain your knee isn’t locked – this may put extra pressure in your knee joint.
If after just a few sessions you will have no problems, then you will have found the optimal position. However, in case you experience constant discomfort, try a position with slightly more flexion within the knee. Everyone’s body is different, so it is advisable to find what works for yours.
Exercise plan on a recumbent bike
Week 1: For the primary week, ride for 20 minutes at low resistance. Your effort level must be around three or 4 out of 10 (10 being maximum effort). Do this 3 times per week. The goal is solely to get you used to the bike.
Week 2: If you are feeling no discomfort after the primary week, increase the time to 25 minutes within the second week. If you are feeling discomfort, keep on with 20 minutes at a time until you may tolerate the movement well.
Week 3: Similar concept as week two: until you are feeling discomfort, increase your training time by one other five minutes to half-hour.
Week 4 and 5: Now that now we have half-hour, the goal is to maintain the time at that level, but start increasing the intensity. Increase the resistance until your effort level is 5 or 6 out of 10.
Week 6 and beyond: Once you might be six weeks old, now we have more options to progress as your body and mind have adapted well. You can implement high-intensity interval training with a recumbent bike or mix training with more demanding machines. If you select the previous, here’s an easy but effective interval plan:
- 5 minutes of warm-up at effort level 2 out of 10
- 1 minute rest on 7 out of 10 efforts followed by 1 minute rest on 3 out of 10 efforts. Repeat 10 times.
- 5 minutes of recovery at an effort level of two out of 10
