Recumbent Bike Workout for Beginners-Helpful Tips

Recumbent Bike Workout for Beginners-Helpful Tips


Where to start a recumbent bike workout for beginners?
Do not rush and do everything at once. The main rule for a beginner is to start small. The warm-up should not be neglected. If you do not take this important stage of training seriously, you can get a lot of trouble in the form of sprains in the future.

It is important to understand that a warm-up helps warm up the muscles, prepares the cardiovascular system for exercise. During classes, a lot of energy is spent, which needs to be replenished. This is worth remembering even if the goal of fitness is to lose weight. Otherwise, there will be no benefit to the body from such a sport.

Be sure to drink water during training. You can take a few sips every 15-20 minutes. After exercising, you should have a snack to return the spent energy in the form of muscle mass.


3 interval cycling programs for weight loss and more.

The peculiarity of interval training is the high efficiency of these exercises. This technique has become known in fitness relatively recently but has managed to prove itself perfectly. If you want to keep fit or achieve some high results, it is the programs of interval training on a stationary bike that can be your priority option.

Also, the benefit of such activities is the possibility of saving time. Interval training is usually high intensity but takes relatively little time.


Benefits of Interval Training

Interval training is a subset of training that is performed at regular intervals. This type of workout is great for effectively losing fat mass and improving heart muscle function. Each working phase is an opportunity to show your physical maximum. This type of training is used by athletes in preparation for competitions. These training promise quick results and the same muscle recovery. At the same time, even an elementary mini exercise bike can be used for exercise, because there are minimum requirements for equipment.

When using interval training at an intensity that can be raised to the maximum, relatively more growth hormone is released into the bloodstream than with regular training. This helps the body burn more calories and fat (there is a table of energy expenditures to calculate the calories burned).

It should be borne in mind that the maximum intervals used in this case should be several times shorter than the aerobic ones. The maximum interval under load that a physically healthy person can withstand is a period of about thirty seconds, although there are programs with a longer active phase.

In addition, the peculiarity of such exercises is the use of physiological mechanisms that transfer the body into a phase of active work. Even during periods of rest, the body continues to work as in the active phase, hence such high results are achieved. Alternatively, you can try cycling.

If you buy an electromagnetic or mechanical version for such activities, make sure that the flywheel has a mass of 3-4 kilograms, if more, then it is better. We talked about the nuances of choosing an exercise bike in a separate article. Let us remind you that there are 12 types of this simulator in total.


Attention! According to recent research, interval training is one of the most effective. Moreover, it can be used for a variety of purposes.


Interval Weight Loss Exercise Bike Ride

The time of the rest phases should be adjusted according to fitness and the body’s ability to recover from maximum exercise. The shorter the breaks between the training phases, the more difficult it is considered. One of the best options for losing weight is to rest more time while

maintaining the maximum speed of the phase.


In order to better lose weight, it is advisable to use a heart rate monitor. Now even the simplest mechanical or elementary magnetic variety has built-in heart rate monitors. If such equipment is not available, you need to purchase it.

Try to build the lesson in such a way that in the active phase you have a pulse near the fat-burning zone, which is calculated as 220-age * 0.75. In the resting phase, the pulse should be about the value: 220-age * 0.5. Thus, you will achieve exactly the target fat burning.


Attention! If you are exercising for weight loss, you should not cut your diet in a significant way. You need to make a normal healthy menu. You will already provide yourself with these activities the necessary calorie deficit and optimal metabolism.


5 main rules

1.Duration and schedule. One session on the simulator should be at least 20 minutes; for the best result, half an hour will be enough. For a visible result, training should be carried out several times a week with an interval of a day or two.

2.Technique. When using an exercise bike, you need to adjust the seat height in relation to your height. The back should be flat, the body is tilted forward, the shoulders are straightened. Only the muscles of the legs and buttocks should be involved in pressing the pedals, and the press and back only to maintain the correct position of the torso. If you are overweight, it is sometimes helpful to start with horizontal versions of the machine, they relieve stress on your back and joints, and your weight will not harm your exercise.

3.Warm-up. A must before any strength training. For optimal warming up of the desired muscle group, it will take about ten minutes at a speed of 20 kilometers per hour and with minimal pressure.

4.Load level. For optimal distribution of your forces, you need to choose a resistance level on an exercise bike, which will allow you to work out the time allotted for the lesson. With the correct distribution of the load, after the end of the lesson, a feeling of warmth will appear in the trained muscles of the calves, thighs, and buttocks. If after 20 minutes at 30 kilometers per hour the muscles begin to ache, then the load should be slightly reduced. Breathing should be carried out through the nose and be smooth without delay.

5.Hitch. Upon completion of the lesson, you should gradually restore breathing and reduce the load on the body. To do this, it is supposed to set the resistance to a few units less and reduce the speed to ten kilometers per hour.

Sample cardio program for burning fat
Stage duration Content 7 minutes Warm-up, light riding 60 seconds Intensive pedaling, but medium to high load. 75 seconds Deceleration and load reduction, light rotation. 7-15 minutes End of training, light riding, normalization of breathing.

This method of intervals is called the Little-Gibal method, a very common option in fitness. Stages 2 and 3 must be repeated sequentially from 8 to 12 times, and then proceed to the final stage.

Option for beginners
It should be said right away that for beginners, interval training is not the best option. Of course, you need to start sometime, but such activities (especially for untrained people) can lead to significant exhaustion and more adequately start using the “interval” after gaining some fitness experience. However, if you take into account the helpful training tips and practice wisely, then you can start with intervals as well.

7 main theses

1.Choice of load. Take some kind of training program as a basis and do a trial workout. See how your body will feel after class and the next day. Next, adjust the training program for yourself and choose the optimal load and training schedule: after 1 or 2 days, depending on how much you can recover.

2.The choice of the period of classes. The workout should begin at least one hour after the meal. The interval between workouts and evening bedtime should not be less than two hours. Remember the importance of proper nutrition during exercise.

3.Preparation period. Two weeks before the start of interval sports on the apparatus, it is necessary to maintain a constant high-speed pace, equal to 25 – 30 km / h. You can gradually increase the training time on the simulator, starting with 10 minutes and ending with half an hour.

4.Monitoring results. The training log should record the maximum speed mode of the first and last round. This is necessary to analyze the productivity of classes and improve further results.

5.Progress. The duration of the rounds can be increased only after 1 – 2 months of regular training. The active phase should not exceed one minute.

6.Additions to the lessons. In order for the classes not to be monotonous, you can supplement them with some power loads. For example, a full-tilt of the torso or an upright position of the body, spinning the pedals in the opposite direction will diversify the workout.

7.Hitch. After completing classes, it is recommended to do exercises to strengthen the shoulder muscles, pectoral muscles, and abdominal muscles. Don’t forget about muscle stretching exercises.

Example system

Stage duration Content 15 minutes Warm-up, easy ride 20 seconds Maximum speed at medium load. minute Rest phase, easy ride, low load. 20 seconds Maximum speed at high load. minute Rest phase, easy ride, low load. 10-15 minutes Cool down, driving at a speed not exceeding 15 km / h at a low load.
In this program, you repeat steps two through five sequentially. You should start with six such cycles.

An option for runners

According to recent research, in order to develop your own running results, it is possible to use not only special running workouts but also exercise on a stationary bike.

Of course, the best option for such exercises is a mechanical exercise bike of the shoe type, but this requirement is not extremely fundamental. If you have a simple vertical trainer at your disposal, you can also feel the progress from these exercises. You can try cycling.

What you need to know
Chart. You can do this workout twice a week. This amount is quite enough.

An effort. In the active phase, you need to give all your best if you want to see progress. The special feature of this program is the short rest periods, so it will be difficult. However, over time, the body will adapt and it will be necessary to increase the load for the active phases.

Approximate complex
Stage duration Content 5-7 minutes Warm-up stage, warming up the muscles, gradually increasing the load. 10 seconds Maximum speed at medium load. 30 seconds Rest phase, light twisting. 5-7 minutes Cool down.

Here you need to repeat 2-3 steps at least 15 times. Bring the main period of the interval to 15 minutes, that is, you will need to do 22-23 cycles.

Use these programs and tips, adjust them to your own needs, and track results. You can feel the effect after just a couple of weeks of regular exercise, and after 12-20 weeks you will see significant changes in your own body. We hope you find this information useful.


Weight Loss Interval Cycling Workout
It is generally accepted that exercise on a stationary bike, while a good alternative to running, cannot be as effective as exercising on a treadmill. In fact, you can spend months on the treadmill and not get results, but effectively lose pounds on an exercise bike, and vice versa. In other words, it all depends on the training program and the distribution of the load on the body.
The exercise bike has the main advantage over the treadmill – there is no pressure on the joints and bones, so you can set quite strong resistance and speed on it. There is one important rule in the entire process of burning fat – the absence of monotony. Excess calories and fat will go away very slowly if you exercise at the same pace, even for an hour a day. Add to this the inconsistency in adherence to a proper diet, and getting rid of extra pounds will become an unattainable goal.

Before you start riding a stationary bike, treadmill, or any other cardio activity, you need to calculate your workout. For beginner athletes who have not previously done cardio training, you must first train your heart so as not to faint and not feel discomfort when the load increases.
Interval training is considered ideal for shedding extra pounds, keeping fit, and improving endurance throughout the body, but alas, they are not suitable for everyone. First of all, such aerobic activity should not be performed by people with heart problems, as well as those who are contraindicated in intense contrast load. You can’t start with interval training for beginners, and these are not rhetorical warnings at all. People with an untrained heart can simply faint since their main muscle cannot pump blood at the rate that occurs with interval loads. At worst, there will be a constant feeling of discomfort and pain, which no longer speaks of any good result.

What is the right way to transition to interval training?
Beginners should generally be on a stationary bike for 15 to 30 minutes a day. The activity should be done at a calm pace, with medium resistance, as if you were going on a quiet bike ride. Gradually, you need to increase each of the following components – speed or resistance. It is advisable to do something once a day, or, for example, two days of training with a gradual increase in speed, the other two – with an increase in resistance. Getting started on a stationary bike doesn’t have to be exhausting. The goal is to train your endurance, not to find out your limits.

After a few weeks, the first results should appear – riding at a calm pace does not cause any difficulties. You can chat calmly without difficulty in breathing. An increase in speed or resistance causes a slight tension, it becomes a little more difficult to speak, but you can breathe calmly evenly, the muscles do not buzz with pain or tension after 5-10 minutes of such a ride. All of this should mean that overall, you’re ready for interval training.
How long you need to practice before moving on to interval training, no one will say, since it depends on each specific organism. It is generally accepted that in order to prepare yourself for interval training, you need to do 3-4 weeks, but this is an average value. The main thing is to rely on your own feelings since the volume of the heart and muscle mass is different for everyone.

Examples of interval training on a stationary bike
When the baseline of cardio activity is obtained, you can proceed to interval training. But it is also worth starting them very carefully, trying not to harm the body. The first time you need to very carefully pay attention to your pulse and sensations.

You need to calculate your maximum allowable heart rate, or HRmax (maximum heart rate). It is advisable to do this before engaging in any workouts at all. You can figure it out using two formulas:

1.220 – age is the most common formula;
2.HRmax = 205.8 – (0.685 x age) – a more accurate formula.

It is also important to remember that:

  • 40-50% of HRmax – calm zone for warm-up and cool-down;
  • 50-65% of HRmax – average activity;
  • 65-75% of HRmax – high activity, also called the “fat-burning zone”;
  • 75-90% (≈100%) of HRmax – very high aerobic activity, the limit of possibilities (you cannot rise above this level).

Those who train on budget mechanical exercise bikes, which are equipped with the simplest calculation system, must first sit down and calculate their parameters, and at least for the first time, strictly follow them. For owners of improved models of exercise bikes, it is enough just to enter their parameters into the onboard computer, which will calculate everything on its own.
At first, you need to strictly monitor the pulse, and not allow it to be exceeded, as well as monitor your own feelings. You need to make sure that you feel good and cheerful, there is no pain or discomfort. If you are exhausted, and it is difficult for you to restore breathing, the muscles stiffen from the load, then you should not speed up or add intensity, bringing yourself to exhaustion. The body should work, you should be tired and feel the tension in the muscles, but not immobilized with stress. Once interval training becomes a habit, the need to constantly monitor your heart rate will disappear by itself. This applies to training on any cardio machine (read about spinning training on a block stationary bike).

Exercise Bike Workout Example 1 (Cycling)
The entire workout should not take more than 20-25 minutes:

  • Warm-up – 5-10 minutes drive at a calm pace;
  • The main part of the work (must be repeated 8-12 times):
  • Intense driving for 60 seconds with medium resistance;
  • The average activity for 75 seconds (the pace is reduced by 2 times, the resistance remains the same).
  • Cooldown – 5-10 minutes.

Exercise Bike Workout Example 2 (Resistance)

  • Warm-up – 5-10 minutes drive at a calm pace;
  • The main part of the work:
  • Average pace of driving for 30 seconds with moderate resistance (driving on flat terrain);
  • Increase resistance by 1 division, ride for 30 seconds, keeping pace;
  • Decrease resistance to a minimum, double the pace, ride for 30 seconds;
  • It is necessary to repeat the exercises several times so that the main training time does not exceed 15-20 minutes. As you exercise, you can gradually raise the resistance by 2-3 divisions;
  • Hitch – 5-10 minutes drive at a calm pace.

Exercise Bike Workout Example 3 (Revolutions Per Minute)
Almost any modern stationary bike is capable of counting the number of revolutions per minute that the pedals make.

This parameter is taken as the basis for this interval training:

  • Warm-up – 5-10 minutes drive at a calm pace;
  • The main part of the work:
  • The frequency is 70 rpm, equal to driving on a flat road. Average resistance. Riding for 30 to 60 seconds;
  • Further: a smooth increase in the number of revolutions per minute. Adding 5 rpm every 10-15 seconds;
  • After reaching peak speed. As soon as the body begins to bounce in the saddle, it is worth gradually starting to drop the pace in the reverse order of 5 revolutions every 10-15 seconds;
  • The number of revolutions per minute should not exceed 110;
  • Hitch – 5-10 minutes drive at a calm pace.

20 minute Cycling Workout for Beginners


6 sets of exercise on a stationary bike Next, we will consider some sets of sports exercises that can be used depending on your physical condition and general form. Of course, these programs are not universal – they represent some generalization that you can rely on to improve the effectiveness of your workouts.

To make better use of these programs, follow the tips:

1.evaluate your well-being – focus on your own feelings, monitor your current physical condition, based on this, adjust the training program. guided by objective parameters – take into account your own feelings – does not mean that you need to be phony (especially if you do not have experience in sports, it will be easier for you to feel sorry for yourself. Therefore, it is better to rely on the measured parameters. If you do not have health restrictions, take into account not your desire rest, and the required duration of the training, and maintaining an optimal heart rate level.

3.Vary the load – if the selected program is initially too difficult for you, do not abandon it completely: leave the general structure, but slightly reduce the load in some elements. the program seems easy for you, gradually increase the load, increase the resistance on the simulator, or the speed of twisting.

4.Take into account your own health – if you are overweight or have significant illnesses, it is better to consult a doctor or undergo an examination beforehand (you need to be especially careful about classes you need to approach the elderly and pregnant nym women.

5.go towards the goal – before you start using any program, define a clear goal for yourself and evaluate the progress achieved. For example, if you are choosing a program for beginners, your goal may be getting fit, pumping up your legs. Accordingly, every day (or week) evaluate how much more athletic you have become during this period.

Now let’s go directly to the systems. Let’s take the main options.

1.System for beginners
This exercise program will allow you to pump various muscles on the stationary bike and prepare yourself for more intense exercises. In time, the complex is designed for 20 minutes. If you can recover normally, then use this program every day for 2-4 weeks. It will not be superfluous to find out which muscles work on this simulator and what sways when riding it in the first place. This will help you get in shape and move on to more challenging workouts.
This will help you get in shape and move on to more challenging workouts.

2. For women For those women who want to keep themselves in shape, we recommend starting with regular workouts 3-4 times a week. Train for 20-40 minutes and do 50-60 pedaling rotations per minute. Increase the level of the load depending on your fitness level, you can add small periods of acceleration. The benefits of an exercise bike for women are significant.

3. For men Many men want to develop strength data, so we will offer a strength program. It’s no secret that even with the help of pedaling, you can pump up your muscles if you use a special technique. A separate article has been written on this topic on our website. If you want to develop endurance, take variations of other programs. And for muscle growth, use this one: Training duration Stage content 5-7 minutes Warm-up, gradual increase in load. 2 minutes Maximum speed and maximum load (take at least 70-80%, depending on your own parameters), competent technique. 3-5 minutes Load less than 50% of maximum, medium speed. 10-14 minutes Repeat the previous two steps. 3-5 minutes Normalization of breathing, reducing the load.

4. For weight loss

If you are overweight and this is not about building muscle, but about obesity and weight loss training, consider a recumbent bike as an option for exercising at home or in a fitness center. If you are looking to purchase equipment for home workouts, you can check out hybrid exercise bikes – they have movable seats and combine the functions of two main structures. Training duration Stage content 5-7 minutes Warm-up, light twisting. 10 minutes 20 seconds – maximum speed, 40 seconds – measured, repeat 10 cycles at medium load from the maximum. 3-5 minutes Speed ​​about 20 km / h, leaving the medium load, try to restore breathing. 10 minutes 20 seconds maximum speed, 40 seconds – measured, repeat 10 cycles at 65% of the maximum load. 3-5 minutes Rotation at medium speed, gradually decreasing the load (for example, every minute). 5 minutes Cool down, slow down the twist. The heart of this workout is interval loops. If you are adapting to the loads, you should not add more cycles – just try to “give your best” at maximum speed.


5. To train the heart

This kind of cardio training allows you to develop better endurance of the whole body in general, as well as the heart muscle in particular. The bottom line is to bring the body to maximum load, ride the stationary bike a little at the maximum and then gradually reduce the intensity. Use this option: Training duration Stage content 3-5 minutes Warm-up at minimum load at a speed of about 15 km / h. 3-5 minutes Speed ​​about 20 km / h, increase the load by one point every minute. 3-5 minutes Set the load to half of the maximum, lift your hips above the seat, pedal at about 20 km / h. 3-5 minutes Sit down again, slightly reduce speed and load. 3-5 minutes Increase the speed to about 25 km / h, increase the load to half of the maximum. 3-5 minutes Reduce the load and speed gradually every minute. 1 minute Cool down at minimum load and a speed of about 15 km / h. Attention! The proposed training option is available only for trained people who do not have problems with the cardiovascular system. It is about the opportunity to train a healthy and strong body even more. Other options will require lighter and more tailored activities. Over time, your maximum will increase (more speed and load will be required). These signs will indicate your progress.
6. For Professionals

If you train professionally, it is difficult to give you any useful advice. Probably you yourself know a lot about the peculiarities of classes: you know when it is better to use a professional horizontal version or even a bicycle egrometer, and when to take breaks and just periodically train on a mini stationary bike at your leisure. Also, each professional has his own goals and objectives, he himself determines the specifics of the training process. Next, we will provide you with a program that ensures all-around development of the body at a high intensity. You can use this option as a basic one or search for your own technique. For trained people, cycling is a good alternative. Training duration Stage content 5 minutes Warm-up, light riding. 10 minutes Change the speed from maximum to measured, half a minute – maximum speed, half a minute – measured. Make 9-10 of these intervals. 20 minutes Set the load and speed to maintain your heart rate at 75-85% of maximum. 2 minutes Accelerate, bring the heart rate to 90-95%. 12 minutes Interval training, at medium load, 1 minute – speed not less than 25 km / h, 2 minutes – no more than 20 km / h. Perform at least four intervals of 6 minutes. Normalize breathing and heart rate, every minute decrease in load and speed. 10-15 minutes Cool down, pedaling at a measured pace.

Helpful Tips

To wrap up, here are a couple of helpful tips that can come in handy for any workout program:

Music. Use invigorating music and other stimuli to help you exercise more actively. If you study at home and turn on your favorite TV show, then you will hardly be able to set high records.

Seat lift. If you are using the vertical option and want to pump up your calves and pump up your glutes, raise the saddle above the handlebars. To simulate cycling, the saddle is positioned at the level of the lower handlebars. To transfer the load to the buttocks and calves, raise the seat 5-7 centimeters higher. By the way, if you lower the seat, then transfer more load to the quads of the thigh, but you can achieve more accentuated work with the calves and gluteal muscles. When you have lifted the seat, you should not transfer the load to your arms: you need to continue to leave the main support on your legs, only in this way you will pump the muscles in a targeted way. In general, the most difficult position is the following position on the simulator: when the arms are as low as possible, and the hips are as high as possible, and vice versa. Please note that a comfortable fit is an important activity parameter.

We hope this material will help you achieve your goals! If you have any questions – welcome to the comments.