Recumbent Bike
On the whole, biking is an excellent form of cardio which can be easily slotted into your workout routine to increase fat burn and allow you to achieve your weight loss goals with ease. That said, using the recumbent bike as your primary workout each day is not likely to make a significant impact on your calorie output, and is relatively low effort in comparison to other cardio machines.
“The recumbent bike is meant for people with orthopedic issues as it has a very low impact on the body and even allows you to sit comfortably while using it,” explains CPT and gym owner, Kate Meier. “In order to efficiently burn calories the heart rate should be increased significantly above resting levels. On a recumbent bike that will not be possible as the body will be under very little strain while using it.”
For some, the idea of an intensive workout routine does not spark much excitement, and a low-output workout like the recumbent bike may be appealing due to the seated stance you take while using it. However, in comparison to even a simple stationary bike you’re engaging much less of your body and core while using this cardio machine, which in turn will provide less fat burn than an exercise which engages a wider range of muscles.
“You would have to spend much longer on it than you would other cardio machines in order to get the same calorie burn,” notes Meier. The recumbent bike offers a trade off: lower effort but a longer time spent in the gym, which could be swapped for an exercise which is slightly more difficult, but allows you to get in and out much more quickly.
If you are using the recumbent bike for orthopedic issues, Meier suggests turning towards swimming for a higher output exercise that alleviates some of the pressure on your joints. If you’re otherwise entirely healthy but still want to use a cardio machine that doesn’t involve walking at an incline on the treadmill, the next best options would be a stationary spin bike or a rowing machine, according to Meier.
“The rower is a full body workout and with proper form will work the legs and pulling muscles of the upper body,” she explains. While still seated, this form of exercise engages the whole body and therefore can burn upwards of 1,000 calories in an hour, making it a worthwhile time investment in the gym. If your heart is set on biking, the spin bike is undeniably more difficult than a recumbent bike, making it a good addition to your exercise routine. “Not only will the spin bike burn calories and increase endurance, it will also increase lower body strength if used with proper resistance levels,” notes Meier.
Ultimately finding a form of exercise you enjoy and can stick to is going to be the best thing for your cardiovascular health, and outputting a significant level of effort will help to increase fat burn and create a larger calorie deficit for weight loss. “It is easy for someone to overestimate the amount of work they did in the gym and think that they are burning more calories than they actually are,” warns Meier, adding, “Burning a significant amount of calories will take a significant amount of effort sustained over a period of time.”
Investing both time and effort into your workout will net your body the most significant results, so skipping out on the recumbent bike in favor of a more difficult full body exercise will make the most difference in your journey towards weight loss.