Recumbent Bike

Recumbent Bike is a beginner-level exercise in the cardio category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with machine.

How to do it

1. 1To begin, seat yourself on the bike and adjust the seat to your height.
2. 2Select 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.
3. 3Recumbent 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep a pace you can sustain and increase duration or intensity gradually.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.