maratoolRecumbent Bike
How to do the recumbent bike
- To begin, seat yourself on the bike and adjust the seat to your height.
- Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
- Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.
Muscles worked
The repetitive work falls on the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
Holding a sustainable output for minutes at a time is a different demand from a heavy set, which is why fatigue here shows up as a gradual fade rather than a rep you suddenly cannot finish.
Other muscle groups are involved too: the calves control the ankle and hold the heel position; the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down.
Every exercise for:QuadricepsCalvesGlutesHamstrings
How this movement works
It is filed under cardio. The work is continuous and paced rather than counted in sets, so progress shows up as duration, distance or a lower heart rate at the same effort.
What you need
The machine fixes the path, removing the balance demand and letting you train close to failure without a spotter. The cost is the stabilising work a free weight would have made you do.
Every exercise using:Machine
These train the quadriceps too, using equipment this one does not:
- Reverse Band Box Squatbarbell
- Rocket Jumpbody only
- Smith Machine Squatssmith machine
- Split Squat with Dumbbellsdumbbell
- Squats with Exercise Bandsband
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.