The recumbent exercise bike is the best choice for the people who are overweight,the elder,
and those who lack exercise for a long time to start working out. Since the Lower Limb Muscles are Weak, the knees are poorly supported. Thus the Wrong exercise way will bring damage to the knees. The recumbent stationary bike can solve this puzzle perfectly. And it will provides you the safe, relaxing,and effective exercise. If you already have this machine or want to get one, read this post to know the tips about correctly to use it.
1.Warm-up Before using the Recumbent Bike
Workout on recumbent exercise bike is the same as others, so it is necessary for you to do some stretch to keep your body dynamic and avoid it from the injuries of your muscles and connective tissue. It is important to increase the temperature of the muscles and loosen them up. So you can spend several minutes to do the dynamic stretches, such as Knee highs, leg swings, squats, alternating toe touches and so on.
2. Adjust the Seat to Gain Comfortable Position
A lots of people just hurry to start exercising and sitting on the machine with an awkward position. Actually most of the recumbent exersice bike allows you to adjust the seat position. Including HARISON B8 recumbent bike. So how to adjust your seat? The right method is to slide it backward or forward until your leg on the far side pedal is slightly bend in the extended position.
3. Spend Five Minutes for A Light Warm-up
Even if you have warmed up and stretched before, your body is still not ready. If you have ever lifted weights, you know what I’m talking about. You do not start with heaviest weights, do you? So, start slowly. For 5-10 minutes pedal at a steady pace. After that, you can start raising the speed and the resistance.
4. Keep Proper Form
Another important thing for an efficient and comfortable workout, besides adjusting the seat, is to keep the proper form. The biggest mistake people usually do is that they lean forward. Don’t do it! You should keep your back straight and fix it to the back of the seat. If you find it hard to maintain the proper position, you can use the handles on the sides.
5. Set The Right Resistance Level
One of the best features of the modern bikes that we can choose from many resistance levels. The problem is that users usually do not choose the right level. Typically, they pick too hard ones.
It is obvious, that the higher the resistance, the more difficult it is to pedal, so you leg muscles work harder making them stronger and larger. But because, you cannot pedal fast, your heart rate will not increase so much so you cannot burn as many calories.
The opposite is when the resistance is too low, so your leg muscles do not work as hard, but you will be able to pedal faster boosting your heart rate.