Yes! It is easier for you to exercise with the machines, whether you are at home or join a gym. There are many kinds of machines available in the market at affordable prices, bicycles are one of the greatest options.
Biking is a great way to burn calories; you should expect to burn around 200 calories per hour when you are going for a leisure bike ride and 450 to 600 calories if you increase your speed. So, in this article we will discuss the workouts with the recumbent or the upright bike, which is better for us in every aspect.
What is a recumbent bike?
The recumbent bicycle is a bike in which the rider lies back in reclining position. Exercising with a recumbent bike is the greatest workout for almost everybody. The exercising bikes are good for this purpose because they take less space than any other machine. So, if you want some cardio exercises but do not want to join the gym, you can pedal your bicycle to lose weight, giving your body comfortable while you are watching TV programs.
Some people think that they can enjoy cardio exercises in standing positions well. But others like the workouts while sitting. Recumbent bikes are the best choice for seated exercises, because of their comfortable seat and support of the back. This bike helps relax your upper body muscles by focusing on the lower body and the cardiovascular system, giving you full back support.
What is an upright exercise bike?
This kind of bikes are more like the standard road bike, which means while doing the exercise you must sit on the bike and in this case the handlebar will provide you with additional support. The upright bike is the same as a road bike and always provide you with some extra flexibility in your exercise.
Moreover, when you are riding outside, the upright bicycles give you more consistent exercise and the upright bike places the rider in the same position of the body. When you are exercising with the upright bikes it does a lot for abdominal muscles. And when you are doing the upper body workouts, engaging the biceps, triceps, and shoulders. The upright bikes have smaller footprints and take very less space in the gym and home. Although, the seats of the upright bikes are standard and are uncomfortable for some people because it is hard to sit bones, so the people can change the seat to offer comfort.
Recumbent vs Upright Exercise Bike
- Concerning target muscle groups.
Both the bicycles work for the lower body exercises, particularly the work on glutes, quads, hamstrings, and flexors.
Upright bikes offer zero support to your upper body portion like traditional bikes. So they can cause severe pain but engage your upper body muscles. Moreover they offer a great workout for your legs, by strengthening your core muscles and boosting your lower back. But shifting to a standing position will also engage the arms and glute muscles.
The recumbent bikes on the other hand are for your upper body not for the lower. The research in 2014 reveals the fact that recumbent is best for the hamstring than the upright. This is due to the stretching of legs horizontally rather than vertically in recumbent not in the uprights. There are limited options for standing and engaging different muscles in recumbent because the rider is seated well in it. Because of the slight recline and seated position the abdominal muscles cannot work well on this bike. In simple words it engages the lower body parts, providing a stable environment to the rider to hold handles and bars.
- Concerning the calorie burn.
Because of the comfort of the bike, as compared to the upright exercise bike, many riders may find it easier to give more time to give to the recumbent bike. Moreover, they can push the pedal faster and harder themselves which can result in more burning of calories.
But the effort levels play a very great role in burning calories. The theory reveals a fact that exercising half an hour on a recumbent bike is helpful to burn fewer calories than a similar amount of time on a stationary bike. But actually, you had burnt more calories if you pedal on the recumbent at an instant level than you did on the moderate level on the upright bike.
So it is concluded that both bikes can give low impact ways to burn calories and get fit, but one of the main facts which can affect the efficiency of any gym machine for losing body fat is the number of calories you burn. Different cardio machines need different effort levels and the different number of calories, but on the other hand upright and recumbent bikes are the same in this aspect because they burn a different number of calories, and when your more muscles engage means more calories can be burned.
- Concerning the risk of injury.
Well, when it comes to the risk of injury, you might find an upright bike a bit uncomfortable to sit on, as the size of the seat is smaller. On the other hand, you will find a recumbent bike much safer. The reason being, there is no provision of standing on its pedals. Consequently, there is a minimal risk of any injury here.
But it is also seen that if we talk about pains and injuries the recumbent bike is the winner here. The reason is that these bikes permit you to customize your seating position having padded and a comfortable seat and you can distribute your bodyweight evenly.
The risk of injury is also reduced in recumbent because it is easy to use. For beginners they are near to the level of the ground means that mounting and dismounting is a piece of cake for them thus reducing the risk of injury. So when you apply less pressure on the joints and the fact that you cannot stand up on the recumbent bike you have the lower level of injury. In short, it means that exercising on the recumbent bikes are the greatest and safer option to eliminate the 100 percent risk of injury.
- Concerning the progression.
It is commonly seen that the people who suffer from back pains enjoys using recumbent bikes because they provide support to your back instantly, but upright bikes are best for those who are fond of cycling. People like the recumbent bikes the most because they feel the great recovery in their body pains due to the less pressure on the joints and can be less tiring than the upright bike.
Secondly the way you sit on the recumbent makes it easier for you to lower your back. Alternatively while sitting on the upright bikes you can hunch over the handlebars, on the other hand a recumbent bike gives you better spinal posture.
This means that you should always look towards your progress ability. Both kinds of bikes almost the same condition of progress. Using both of them you can increase the intensity of your resistance too. You can also push your muscles by making your reps, thus enabling them to work harder. If you increase your speed to build the quickness and as well as power with the help of your level of fitness. So, except for these two methods, there is no other real way of progression with these two bikes.
- Concerning the user-friendliness.
As you know upright bike does not provide stability and balance as compared to the recumbent bike. This allows you the balance to do the more effective exercise and gives you the direction of the target to your most muscle groups very evenly.
Moreover, the recumbent bikes give you more ease, support, and comfort level to use, thus making and sustaining their workout activities for long periods. Because these bikes offer more health benefits, so they deserve more hard work too. The more time you will give to your exercise and do hard work the best will be your result.
The recumbent bikes are great for any kind of users they do not need the experience. But the people with back pain problems could find some mobility issues also get the benefits from recumbent bikes. These bikes are designed in such a way that it is very easy to get on and off from the bikes to support their back. So recumbent bikes are low impact and are a great option for all the skill levels and allow you the effective workouts that give you 100 percent comfort.
Upright Vs Recumbent Bikes – Detailed Benefits & Features
So we conclude that both uprights and recumbent are good for fitness and great tools to lose body fat. The only thing you should consider their cons and pros before investing in these two. But in my opinion, I would prefer upright if you are interested in cardiovascular exercises. But on the other hand, you should go for the recumbent if you like comfort over cardio. In short both the bikes have almost the same benefits related to health with the fewer levels of knees and back injuries. So opt for the best bike which can give you the maximum level of fitness.