Contrary to what many people seem to believe, a recumbent bike is not inferior to an upright bike in any way. Quite on the contrary, recumbent bikes can help you burn the same number of calories but with added comfort. In fact, because the best recumbent bikes are designed to deliver exceptionally comfortable riding sessions, athletes will be encouraged to lengthen the duration of their training. This can result in a more substantial weight loss over a long-term period. Studies have actually shown that a recumbent bike can help you lose up to 500 calories in one hour. However, the good news is that you can actually burn up to 800 calories if you adopt certain training habits.
Switch between Resistance Levels
As tempting as it is to stick to just one routine, this can be detrimental to the overall quality of your training session since you will burn less and less calories in the long-run. The human body is extremely adaptable and once your muscles adapt to the same levels of tension, you will rapidly hit a fitness plateau. This is why trainers advise athletes to switch between different intensities. The rule of the thumb is that you should never feel like your workout has gotten easy. If this happens, crank it up a notch.
Indulge in Interval Training
Interval training has been found to maximize weight loss: this basically means that you alternate between levels of gentle and high intensity every few minutes. Not only does this prevent your body from getting used to the same motions but this will also allow your muscles to recover between each burst of high-intensity workout. Consequently, aim to train at a gentle pace for 5 minutes, high intensity for 1 minute, gentle intensity again and medium intensity for the next 10 minutes. Repeat this pattern during 30 to 45 minutes, five times a week.
Make Full Use of the Programs
Some people have owned a recumbent bike for years but they’ve never used the built-in programs. A common belief is that these programs are only limited to beginners. This is not the case. Quite on the contrary, the built-in programs are often designed to users of every fitness level. They are often developed by professional trainers, hence ensuring that you benefit from a gym-quality training session in the comfort of your home. Some high-end models, such as the Nautilus R614 and the Schwinn 230, even include programs that are even designed to simulate different terrain types.