Recumbent versus seated bike; it's all about effort

Megan Johnson McCullough

Special to the Village News

There are two types of stationary bikes to use for cardiovascular exercise, but what is the difference in selection? Both bikes are great low impact way to burn calories; however, they do in fact burn calories differently. Either case allows for climate control and helps improve cardiovascular and musculosketal health without hurting joints.

The Centers for Disease Control and Prevention recommended moderate aerobic intensity at least 150 minutes per week for good health and biking can be a great choice.

Recumbent Bike

This type of bike has a seat that is typically more comfortable for riders; however, this type of seat transfers some of the weight making the exercise easier. The seat is wide and suitable to heavier people. The back is supported which can help low back pain sufferers.

Because this bike is the more comfortable ride, it requires less effort. Less effort equates to less calories burned. Less muscles are being used, specifically the core is not involved. The quads, hamstrings, glutes and calves are being used. The more relaxed position draws people because the structure of this bike allows them to read a book or watch an iPad with more convenience while riding.

Upright Bike

This type of bike is more like an outdoor bike. The rider sits in an upright position with their back slightly bent over the handlebars. Many people find the seat of this bike uncomfortable. While riding, the quads, hamstrings, glutes, calves, erector spinae, core, shoulders, triceps and forearms are being used. The core is also being used for posture, and the upper body muscles are stabilizing the rider's position on the handlebars. All of their body weight comes down on the tailbone. These bikes are used in cycling classes because they do mimic outdoor bikes.

For either bike, the rider can focus on increasing their speed, time or intensity to track progress. Both types of bikes are a great aerobic workout. For results, it all boils down to effort. The rider controls the speed, resistance and how hard they try.

Changes don't take place in comfort zones. Use both or pick one, but either way make sure to get that 150 minutes of aerobic activity recommended.

Megan Johnson McCullough holds a master's degree in physical education and health science, is a candidate for her doctorate, is a professional natural bodybuilder and is a National Academy of Sports Medicine master trainer.