A recumbent bike offers a more comfortable workout than other cardio equipment, such as a treadmill or upright bike. Because you sit back in a semireclined position, some users feel that a recumbent bike doesn’t provide an intense, effective workout.
Interval training is a short, intense form of cardio exercise. You alternate intense bouts of an activity with less-intense sequences. For example, you could sprint for a period of time and alternate this with jogging or walk. You can adapt most cardio activities, including recumbent cycling, to an interval workout. Increase the pedal speed or pedal resistance for the intense segments and lower these variables for recovery.ut you can get an efficient workout on a recumbent bike using interval training.
The set time for each interval can vary. You can choose a one-to-one interval, or if you are a beginner, try a 2-to-1 ratio — set up your recovery period to be twice as long as your intense period. If you are new to interval training, do your intense activity for 30 seconds and recover for one minute. As you become more advanced, increase your hard segments to one minute, but keep your recovery period at one minute as well.
Start with a five-minute warm-up. Increase the pedal resistance and speed, and work out at 95 percent of your maximum intensity for 30 seconds. Lower the pedal resistance and speed for a 30-second recovery interval. Alternate between these two intensities for a total of 20 minutes. Finish with a five minute cool-down. Experiment with different interval times for variety. Some recumbent bikes have built-in workout interval programs that automatically adjust the pedal resistance and prompt you to speed up or slow down your pedaling.
Cardio workout the most beneficial for health, so it is recommended to have at least 30 minutes cardio every day. This bike is one of the best exercise equipment to get that amount of time at home no matter how old you are.
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