You are able to get in shape and drop pounds. You’ve got a food regimen to follow and are ready to start out exercising. In actual fact, you’ve got even determined which workout split you are going to follow, along with picking a stationary bike as your best cardio option.
But, there’s one big decision left. Now you may have to make your mind up what form of bike you desire to use. Do you choose for an upright bike or sit back on a recumbent bike?
As these two bikes are inclined to be geared toward different people based on their specific needs and goals, it begs the query: Which bike is best for you?
In this text, we’ll review each of those bikes and what they provide. By the top, you will know which to decide on within the upright vs recumbent bike debate.
Table of Contents:
- What Is A Recumbent Bike?
- What Is An Upright Bike?
- Advantages Of Recumbent Bike vs Upright Bike
- Which is Easier To Use?
- Calories Burned: Recumbent Bike vs. Upright Bike
- Recumbent Bike vs. Upright Bike For Knees
- Who Should Use A Recumbent Bike?
- Who Should Use An Upright Bike?
- Which Bike Is Best For Your Home?
- FAQs
- Upright And Recumbent Bikes: Summary
What Is A Recumbent Bike?
Recumbent bicycles began as road bikes featuring a seat with a backrest and pedals in front of the rider. For road cycling, recumbent bikes often include three or 4 wheels, which increases the power to balance astronomically. As such, the rider can sit back and chill out while pedaling comfortably.
Over time, these bikes transitioned into stationary pieces of cardio equipment that adopt the identical basic premise. Stationary recumbent bikes have you ever sit in a padded seat with a backrest in the identical manner as a chair.
Your legs stretch out in front of you, pedaling the “front wheel,” which operates as an adjustable flywheel to extend or decrease the resistance. It’s an important low impact workout ideal for many fitness levels.
What Is An Upright Bike?
An upright stationary bike is what we generally consider today once we discuss cycling or spin classes.
With a stationary upright bike, the rider only sits on a set pad that is often lower than half the dimensions of their hips. There isn’t a backrest or other parts of the seat, so the person must sit upright and straddle a seat pad with their legs hanging straight down.
Below each foot are pedals that rotate either a flywheel or a series attached to gears. If you pedal, you’ll concurrently pull up with one foot while pressing down with the opposite. Doing so creates the cyclical motion of a revolution, activating your entire lower body muscles.
The handlebars on an upright bike vary from straight to multi-grip bars. Some even feature forearm rests to mean you can bend over and chill out. This arm support brings the upper body and the core into your workout, as you’ll have to support your body weight to avoid falling over.
Muscles Worked In A Stationary Bike
What muscles does a stationary bike work? Each bikes use an identical pedaling motion and can use the identical muscle groups, including:
- Hamstrings
- Quadriceps
- Glutes
- Calves
Nonetheless, as a result of differences in hip flexion and angle of resistance, some muscles are activated to a greater extent than others.
For instance, a study in 2014 compared muscle groups utilized in recumbent and upright bikes¹. They found that recumbent bikes trained the semitendinosus (hamstring) and tibialis anterior (shin muscle) greater than the upright bike.
However, the upright bike hits the rectus femoris (a part of the quadriceps group) harder. One other study from 2016 also found that the calf muscle was used more within the upright bike than within the recumbent bike².
As you’ll be able to see, each the angle at which you pedal and your body position will alter your biomechanics and muscles used.
As you have to support your torso on an upright bike, your abdominal and arm muscles come into play to maintain you from falling over.
Features Of Recumbent Bike vs Upright Bike
Each the recumbent and upright bikes have features that make them kind of suitable for given scenarios. Let’s take a better take a look at each and the advantages of stationary bikes.
Source: LifeSpan
Top Recumbent Bike Advantages
Recumbent bikes are way more comfortable than upright bikes. As an alternative of a narrow seat utilized by uprights, they’ve a full, wide seat with a backrest. These seats are frequently comprised of a stretched fabric, making cycling very cozy.
As you sit down, your hands can do what they need. Perhaps you want to read a book or possibly even get some work done. Obviously, you will not be cycling too intensely in case you decide to do either, but it surely could also be perfect for some people.
One other great profit that recumbent bikes offer is balance. Using recumbent bikes is like sitting down on a chair or perhaps a sofa. They’re incredibly balanced and secure to make use of. As such, they’re the right alternative for elderly patients or others who can have a balance issue.
In case you think a recumbent bike is correct for you, take a look at our article: 11 Best Recumbent Bikes For Home Gyms, which features the very best recumbent options for home gym use.
Top Upright Bike Advantages
Upright bikes feel and ride more like traditional bikes, which suggests you will get a rather more functional form of coaching.
As well as, this sort of setup allows for a rather more intense workout. You’ll be able to pedal naturally, pushing and pulling with significantly more intensity. With more intensity comes more calories and higher physiological adaptations.
As you have to sit upright in a riding position with a motorcycle seat that gives no back support, it’s as much as your core muscles to support your torso. Even along with your arms as support, your core muscles will engage. All that to say, you get an honest core workout as you ride.
When you often sit down on an upright bike, you can too get up, making for an additional intense workout, especially the quadriceps. Since you’ll be able to change positions, workouts can have more variety and intensity patterns for a highly effective cycling session.
Which is Easier To Use?
Generally speaking, recumbent bikes shall be easier to make use of, especially for an extended duration, since you’ll be able to comfortably sit down with full support.
Further, although they’re stationary bikes, the recumbent bike still requires less skill to balance. There’s nearly 0 likelihood of falling off a recumbent bike.
Finally, since you will not must support your torso, you’ll be able to chill out and only consider pedaling. In actual fact, recumbent bikes are so secure and simple to make use of that it makes them the perfect cardio option for older adults.
We have even compiled an inventory of seven Best Recumbent Bikes For Seniors!
Calories Burned: Recumbent Bike vs Upright
While each machines have the power to burn calories, it’s generally easier to do on an upright bike. Not only do you employ more muscle groups, but cycling on an upright bicycle tends to be easier for pedaling with intensity.
At the identical time, many individuals find cycling on a recumbent bicycle easier and more comfortable. With these two advantages, you’ll be able to probably cycle longer, leading to more calories burned.
Recumbent Bike vs Upright Bike For Knees
Despite the fact that biking is taken into account a low-impact cardio workout, it may possibly still exacerbate knee issues. This problem is made worse with incorrect seat position.
Regarding the upright bike vs. recumbent bike debate, the recumbent bike is the better option for those with bum knees. In actual fact, now we have personally experienced this ourselves. After a knee injury, stick with using a recumbent bike for a few weeks, because it’s more comfortable to do with a restricted range of motion.
Who Should Use A Recumbent Bike?
Recumbent bikes are helpful for several groups of individuals.
Elderly populations or those with any form of balance issue profit from the benefit of balance. Plus, anyone recovering from an injury or with chronic medical conditions resembling epilepsy should stick with a recumbent bike.
But don’t mistake the recumbent bike’s ease of use for simply being easy! These 5 Best Recumbent Bike Workouts will ensure you continue to get an important sweat session in.
Who Should Use An Upright Bike?
The upright exercise bike can higher increase your cardiovascular fitness, improve anaerobic endurance, and strengthen lower body muscles.
Subsequently, select it in case you’re on the lookout for a more intense workout. Individuals with an adequate fitness level and athleticism can profit from a stationary bike’s workout intensity, endurance training, and leg strengthening.
Which Bike Is Best For Your Home?
So that you’re constructing a house gym and on the lookout for an indoor cycling bike, but you are undecided in case you should purchase a recumbent bike or an upright bike.
Because you’re constructing a gym, we’ll assume that you just are physically fit and athletic. As such, we recommend getting an upright bike because it lets you go harder, including HIIT workouts.
While you’ll be able to do that with recumbent bikes, it’s significantly tougher. Nonetheless, in case you’re elderly or need extra assistance, these may be best for you. While the exercise will not be as intense, you’ll be able to still work hard enough to burn calories.
Regarding price, you’ll be able to generally find either bike across a spread of $200-$3,000+. That said, most individuals can get an important bike for lower than $1000.
For a recumbent bike, I’m an enormous fan of the Comfort R Bike. It is a mid-level recumbent bike yet is built to suit the needs of anybody.
In case you’re on the lookout for an upright bike, the very best alternative is the LifeSpan C5i Upright Bikewhich is a combination of performance, durability, and luxury that will not break the bank.
FAQs
Let’s answer a few of your more steadily asked questions on recumbent and upright bicycles.
Is a stationary bike higher than an actual bike?
No! Each the stationary and “real” bikes have unique elements about them that make them higher fitted to different scenarios.
Is a recumbent bike a very good workout?
It most actually might be! This all is determined by how much effort you set into it.
Is a recumbent bike good for cardio?
If appropriately used, upright bikes are known for providing a greater cardio workout. Nonetheless, you’ll be able to get an important cardio workout on a recumbent exercise bike with the proper intensity.
Which bike on the gym is the very best?
The one with the largest line! Seriously though, it’s unattainable to reply this as every gym has a distinct selection.
What stationary bike should I purchase?
The precise stationary bike for you is extremely personal and may rely upon quite a few aspects. Make sure to spend time researching what you wish.
Upright And Recumbent Bikes: Conclusion
Now that you just higher understand these two bikes, it is best to have the option to make an informed decision. That said, unless you are elderly or have a balance issue, upright exercise bikes shall be your best bet, assuming you desire to train.
Now, in case you just desire a piece of cardio equipment to get on and use as you read or do some work, recumbent exercise bikes are likely your best choice. As well as, those with lower body injuries may find recumbent bikes are the higher option.
But it surely’s necessary to notice that each will help immensely with weight reduction while improving your health and fitness levels.
