Recumbent Stationary Bike Workout Tips

Recumbent Stationary Bike Workout Tips

  • July 6, 2020

There are some basic rules and technic for doing workouts with a recumbent bike to get the best from this machine as there are many advantages of using a recumbent bike. The first one is it gives less pressure on your joints and lower spine than any conventional motorcycle available in the market.

A recumbent bike comes with a backrest with comfortable pedals. Most of the recumbent bike has a facility to adjust its sitting position so that it produces less pressure on upper body parts and also lower body parts. If you are new to this machine and learning for the best then this following tips and tics are certainly will help you:

Sitting Adjustment

Before starting any light or hard work out on the recumbent bike, you need to adjust the seat for comfort and better results.

After sitting on the bench, keep your feet on the pedal and spin a few times and smooth. Adjust the position according to height, focus on your knee extension, slightly bend your knees, and adjust it forward or back according to your need.

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Energetic Warm-up Session

While doing a workout with the recumbent bike takes lots of energy and full-body movement. You work on various muscles and put pressure on joints and spines.

So if you do not loosen up your muscles properly, it may have a risk of having damage to your tissues and muscles or have several injuries during the exercise.

To prevent this problem, you can do some dynamic warm-up sessions consist of walking lunges, knee highs; side bends leg swings or alternative toe touches, etc. Gradually increase the range lower to higher.

Light Movement or Warm-up

After dynamic stretches and sitting, adjustment, one can do another five minutes of the light warm-up session to get the most of it. This tactic will increase body temperature gradually and release the muscles for further workouts.

The Perfect Form Of Exercise

Determining your body’s exact posture is one more important fact to consider while using a recumbent bike. You can put your hand on the front handles, but you should not lean forward, maintaining the straight body posture is very much important.

There is a comfortable backrest to give support to your back, so you better use it. Leaning forward can damage your muscle and create imbalances throughout your body.

Fixing the Resistant Levels

To get faster speed, you can pedal faster rather than increasing the level of resistance, as a higher level of strength makes it difficult for giving pedals smoothly.

When you become pro, it won’t be a problem for you, but initially, you have to get yourself adapted with the resistant levels. The daily practice and challenges will enhance your leg muscles and develop them. Your training will become more progressive than before.

Training Interval

For better results, you should do training with proper range, like you can do light activity time to time in the middle of intense activity to boost your energy.

Taking interval training will increase the amount of calorie burning and makes the workout livelier. You can increase or decrease the speed or resistance levels for proper interval training.

Workout Time or Duration

Maintaining the regularity in using a recumbent bike is very important to consider for losing weight and burning calorie fast. Most of the renowned shorts consultants like American college of sports medicine say that 30 minutes of workout or cardio is beneficial for health, but 60 to 90-minute workout can take up to lose your weight and burn the excessive calorie at least five days a week.

It means if you want only health benefits, then do regular light exercise, but if you want to lose weight, then stick with harder and longer time exercise.

How To Lose Weight On A Treadmill In A Month

How To Lose Weight On A Treadmill In A Month

  • March 17, 2020

Most people are eager to start seeing quick changes once they begin their weight loss journey.

However, while it may not be the easiest thing to achieve, losing 10 pounds a month is achievable with a comprehensive diet plan coupled with fat-shredding workout routines.

Luckily, a treadmill presents ample opportunities to shed weight effectively.

Shedding Calories for Weight Loss

If you wish to remove 1 pound of body fat, then you’ll have to burn about 3,500 calories. As such, if your overall goal is to shed 10 pounds, all you need do is burn up to 35,000 calories. This implies that every day you need to lose 1,250 calories and 8,750 calories per week.

Knowing the number of calories, you need to burn individually to lose substantial weight is easy when you consider the Harris-Benedict formula. His formula suggests that you calculate your basal metabolic rate, that is, the total calorie amount that you require for existence.

In men it’ll be: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

In women it is: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

At this point, you need to multiply the number you get by activity-factor points between 1.2 to 1.9 depending on how they equate to your activity level. For those exercising vigorously for six or seven days per week, multiply your BMR by 1.725 points.

You can also calculate using an online calculator to know the estimate of the number of calories you need per day. Your final number is the sum of the calories you burn on an average day and is what you require to sustain your current weight. As such, you must create a caloric deficit to lose weight. You can achieve this with the intake of lower-calorie food and exercises.

Basics of Losing Weight on The Treadmill

Basics of Losing Weight on The Treadmill

When you walk and run, you do not only shed calories and lose weight, you also improve your immune system, make your heart stronger and increase your lifespan. As a cardiovascular activity, walking on a treadmill, even if it is only a mile, will help you burn up to 100 calories. However, running will allow you to burn many more calories, and you’ll be able to go farther in the same time duration.

For instance, when a person weighing 160 pounds walks for an hour, he will burn about 300 calories. However, if he runs 5 miles within that same time frame, he would lose double the number of calories he lost while walking. When it comes to losing weight using the treadmill, the quickest route to seeing results is running rather than walking.

This does not, however, imply that you need to completely remove walking from your workout routines. Sometimes walking can be a way to change things up a little so you will not get bored doing only runs every time, then you can try the quiet treadmill for apartment and complete your daily workout routine.

You also add some challenges to walking on your treadmill by doing it at a faster speed and increasing the incline. However, you must start gradually. Begin with the incline set to 1 and slowly increase it as you get comfortable.

Combining Your Workout with Good Diet

In case you’re thinking only walking and running will be enough to shed weight, you’re wrong. An ideal weight loss plan always includes healthy dieting. A healthy diet often includes whole grains, low-fat dairy, fruits and vegetables, lean proteins and small quantities of healthy fats like avocado and olive oil. Your goal should be to eat nothing more than 9% of your calories per day from saturated fat and sugar.

Apart from the fact that a healthy diet tastes good, it affords the eater the right nutrition to boost their treadmill workouts. You should take nothing less than three servings of fruits a day and four servings of vegetables. You will also want to avoid refined carbohydrates as much as you can as they are not healthy for weight loss.


What will make your goal of losing 10 pounds a month possible is your dedication to both your exercises and your healthy food intake?

Even so, it will be much better and sustainable if you just stick to burning 1 or 2 pounds of weight each week.

Make sure to include training that builds strength and muscles to your routine. This way you will lose calories even while you’re taking a break.

How To Lose 800 Calories Per Day On A Treadmill

How To Lose 800 Calories Per Day On A Treadmill

  • January 7, 2020

Any of the individuals can burn a few hundred calories after working out for half an hour. However, it takes a lot of work to lose 800 calories per day. Here, we will discuss some of the ways to reduce such amount of calories. We will focus on running and walking over a treadmill because that is the easiest and one of the most effective ways to lose those extra pounds from your body.

How To Lose 800 Calories Per Day On A Treadmill?

Lose 800 Calories Per Day On A Treadmill

Warm-up: Spent some time warming up your body before you step on a treadmill. Stretch your body, including the arms, legs, and shoulders, then repeat deep reverse lunge to knee raise for 15 times, and three squats reps of 15, 10, and 8. Rope jumping is another beneficial warm-up exercise.

Cardiovascular exercises: National Academy of Sports Medicine recommends that you should involve cardiovascular activities for up to 90 minutes five days a week, especially if you are working towards losing weight.

So, apart from walking and running on treadmills, you can also include cycling, rowing machine, and aerobics in the workout session. Working out continuously over a treadmill can be monotonous and sometimes dull, so changing the actions will also change the mood and bring back the motivation.

Don’t get excited: Beginners tend to run at high speed on a treadmill. Don’t do that. You will feel exhausted within a few minutes, and then you might need hydration and a long rest to recover. Start by walking at a speed of 3.5 mph. Afterward, increase the speed and jog on the best treadmill with tv screen at the rate of 5 mph. Change the speed after some time according to your comfort and run for up to fifteen minutes initially. We recommend that you should run at 7.5 mph. Try to increase the runtime every day, and once you reach 30 minutes, start using incline feature for more intense training and better calorie loss.

Interval training: For an effective weight loss, you should involve in interval training. Now, you will ask, what is that? It’s a typical training program wherein you change the workout intensity for better calorie loss and weight reduction. For example, if you generally run at eight mph, increase the speed to 10 mph for thirty seconds and then decrease it back to 8 mph. Follow the same process again. In other words, you have to keep growing and reducing the running rates at regular intervals while you are at the treadmill.

Eat right: A healthy diet makes a great body. So, you should also include nutrition in your time table. It will not only help you to lose weight, but your skin and hair will also be better than before. Eggs, fruits, green vegetables, cereals, fishes, lean meat, low-fat milk, and eggs are some of the food items that you can include in your diet chart.

Now if you are in a budget and looking for an affordable treadmill for your indoor exercising- This guide will help you find a good cheap treadmill that won’t break your bank.

Burn weight by a Treadmill

Apart from the treadmill, there are few other ways for weight loss. We are mentioning some of the below:

  • Weightlifting: Lifting some weight for your biceps, triceps, or chest training can be tiresome, but it keeps your heart rate more than 125 beats per minute. After a strength training of 60 minutes, you can lose up to 1000 calories, depending upon the weight and reps.
  • Trekking: Hill climbing is one of the most exciting and effective ways of weight loss. You can go for a trekking trip every other weekend if you about your fitness level.
  • Boxing and related training: Boxing is one of the games that needs extreme fitness, and hence their training regime and fitness techniques are also exceptional. Learn how to box, find a partner, and start boxing daily.


Some of the individuals are lucky because they are lean and those who are hardworking, they are fit. However, for most of the people in this world, fitness is a harsh word. If you want to change that and move towards a better lifestyle, then you have to be passionate about running, exercising, and diet. Work out for five days per week and share your positive experiences with other people as well.