Top 6 Recumbent Bike Benefits and Drawbacks

Recumbent bikes are a great way to get some low-impact exercise. This is possible because of the unique design of a recumbent bicycle. These bikes place the rider in a reclined seating position instead of an upright seating position. They are also known as a laid-back cycle.

These bikes are often favored because they reduce the amount of stress that a rider’s own weight places on the points of contact with a bike. You see, on a traditional bike, a rider’s weight comes down onto three contact areas: the sit bones, the hands, and the feet. Most of the weight comes down over the sit bones where they make contact with the saddle.

What a recumbent bicycle does is recline the rider into a seat (not a saddle). This effectively spreads out the rider’s weight over a larger surface area. This is the main benefit of a recumbent bike. 

6 Benefits Of Recumbent Bike

1. Reduced Body Stress 

The reason why sit bicycles were designed in the first place was to be completely ergonomic.

As we get older, our bodies can’t take the same amount of stress day in and day out doing the activities we love. This is true when it comes to cycling too. Cycling is no different. It places stress on the body because the rider’s weight comes down on the sit bones, hands, and feet. 

According to this study, physical activity and psychological stress are directly related to each other. The more stress there is, the poorer you will perform in your physical activities. With that being said, recumbent bikes allow riders a comfortable position which relaxes the stress level.

A recumbent seating position in the laid-back cycle stresses different muscle groups. This position relieves the stress on the bones, tendons, joints, and ligaments. When I started riding a recumbent bike, I felt there was more stress on my core muscles. However, once my body adjusted to the different styles of riding, I felt more relaxed as compared to riding my upright bike. 

This is because, with recumbent bicycling, I was using my hamstrings more as opposed to my frontal quad muscles and butt muscles.

2. Targets Different Body Muscles 

Since the rider’s weight does not come down on any soft reproductive tissue they won’t have to worry about any loss of blood flow or nerve numbness. Depending on the style of handlebars the rider could be using different muscles there as well even from the upper body. Most of the short-wheelbase models use steering levers down at the rider’s sides. In my experience, this is really comfortable. 

I didn’t feel tired on long rides because none of my weight was coming down on my hands. Long wheelbase models use handlebars just the same. But because of the reclined position, they kind of stretch back over your core as you ride and you pull against them. This is different than having your weight come down on top of them.

Take a look at this study conducted by the National Library Of Medicine. It shows a comparison of trunk and lower extremity muscle activity among four stationary equipment: Upright Bike, Recumbent Bike, Treadmill, and Elliptigo.

3. They Help Get In Good Cardio Workout

With the rider in a reclined position lower back and pelvis issues are often remedied because there is less strain on them. The reclined position in the sit bicycle makes for the perfect exercise equipment. Recumbent exercise bikes help in getting a good cardio workout without pressurizing the joints like a traditional upright exercise bike.

This study conducted by the National Library of Medicine shows that the health benefits of cycling outweigh the risks involved. No matter what kind of bicycle you are riding, you are always going to have an explosive cardio session.

With the upright riding position, the riders lean forward to make contact with the handlebars. This stretching can lengthen the distance between the vertebra, and put stress on bones and muscles. There is more to it! These muscles weren’t meant to bear any load in the first place so it can create problems with the nerves.

One rider complained of hot shooting pains coming down from the small of his back, through his left leg, and down to his foot. He said the pain immediately went away after switching to a recumbent bike.

Now here is the good news, recumbent bikes can help you ride without having to experience this kind of pain. All of this is possible with a laid-back cycle.

Looking for a great way to stay in shape at home? An exercise bike might be just what you need. Our article reviews some of the best exercise bikes on the market and helps you find the one for your fitness goals.

4. You Will Not Have To Compromise On Speed 

In general, the recumbent position creates fewer vertical surfaces that air pushes against as you are riding. Imagine a traditional bicycle, the rider is completely vertical, creating a wall in between where the air is and where it is trying to get to. When reclined, the air and wind just glide over the top of the rider making riding even in the most dastardly headwinds not that bad.

Recumbent bikes are actually faster. Did you know that the speed record for a human-powered vehicle was set on a laid-back cycle? It was possible because they had a pretty awesome aerodynamic fairing. A fairing is a large aerodynamic shield of sorts. 

This helps the rider be more aerodynamic. With less wind pushing against the rider it also helps to keep them warmer on some of those cold winter rides. 

It’s never too late to start cycling! Our article provides tips on how to start cycling when you are old. Check it out now!

5. These Bicycles Are Inclusive!

Adult Trikes work great with people who have disabilities. I was fascinated to find in my research that there are more hand-crank recumbent models than hand-crank traditional bikes! If you have or know someone with a disability who cannot operate a traditional bike, a laid-back cycle can be something to explore!

I found this interesting study posted by Masaryk University which is in Czechia. The study shows that with the recumbent bike, students with disabilities are able to explore places that were inaccessible by a wheelchair.

Cycling should be enjoyed by everyone. It lifts the spirits so why should it be restricted?

Cycling is a great way to stay active and healthy. Read our guide to explore some of the many benefits of cycling and why you should consider taking it up!

6. Recumbent Bikes Are Somewhat More Safe!

I have had countless discussions with fellow experts on how recumbent bikes are more safe. Recumbents are safe, especially recumbent tricycles. You will not slide from taking a turn too fast or go over the handlebars from a spastic break hand. But this safety depends on the design. The drawback is that the rider is less visible and has less visibility. They will have to rely on mirrors while riding in traffic.

This particular study also shows an analysis of crash reports for Recumbent Bikes and Tricycles. It shows that people riding these two bike types are involved in fewer accidents.

That’s why I recommend riding recumbent bikes on some nice country roads. Because there you can see cars from a long distance. I don’t recommend them for riding in town.

Check out our guide to learn more about why recumbent bikes are the best choice for your cycling needs.

5 Drawbacks Of Recumbent Bikes 

There is more to the story than only benefits when it comes to recumbent bikes. Like other bicycles, they also have their potential cons. 

1. Their Parts Are More Prone To Failure 

Recumbents (especially tricycles) have many more moving parts than regular bikes and this increases the potential for failure. With multiple chain tensioners, Teflon chain tubing, multiple headsets, and telescoping cranksets things can get pretty complicated pretty quickly.

2. There Is Much More Bumping 

You will feel more bumps on your ride as compared to a traditional bicycle. Imagine riding on a track. You’ll be having one wheel in the grass! Not very pleasant is it?

3. You Will Have To Be Careful On The Turns 

You have to be really slow on the turns and careful. Unless you enjoy tilting every now and then!

4. They Need More Parking Space 

Unlike an upright bicycle, you can’t just park your recumbent anywhere, especially when you have a tri. They need more parking space. 

5. They Are More Suited For Lesuire Riding 

Recumbent bicycles are not the go-to option for competitive cycling. They are better for leisure riding where you just lay back down and enjoy the landscapes. 

Recumbent Bike Designs: How Many Types Are There?

There are two to three standard designs for recumbent depending on who you talk to. They are broken down into short wheelbases, long wheelbases, and recumbent tricycles. Technically a tricycle is not a bicycle but they are close enough already that they are worth taking a look at as well. Especially if you are in the market for a recumbent of any type.

1. Short Wheelbase (SWB)

Short wheelbase recumbents put the wheels underneath the rider with the crankset out in front of the fore wheel. Often times to make the fit more comfortable, builders have worked a telescoping feature into the tube that the crankset is on.

The advantage of this style so far as I can see is that the two wheels will often be the same size. This will mean you only have to keep one extra tube with you when heading out on rides.

Looking for an easy and efficient way to get around town? Our article reviews some of the best adult electric tricycles on the market and helps you find the one that’s right for you.

2. Long Wheelbase (LWB)

Long wheelbase recumbents put the front wheel in front of the crankset. These differ from short wheelbase recumbents in that they often run a larger tire in the back and a smaller one in the front. This is not always the case but more often than not; the reason being that if you had a large 700c in front of you it would be blocking your field of vision as you ride.

Are you trying to decide between a recumbent bike and a spin bike? Our guide breaks down the differences between a recumbent bike and a spin bike to help you choose. Check it out now!

3. Recumbent Tricycles

Finally, tricycles are the third style and the most notorious one too. These bikes almost always have the crankset out in front of the wheels with that same telescoping feature I mentioned before.

Designs do differ though. There are some in which a singular rear wheel is connected to the drive train and the rider sits over a chassis with both front wheels out to the sides used for steering. This creates the need for two bearing assemblies (kind of like headsets on a traditional bike) to allow for each wheel to turn.

The other type of tricycle design is where the drive train is connected to different gears and axles to which two rear wheels are connected and the rider steers with a singular wheel out in front of the crankset just like on a normal bicycle. These designs often place the rider into a more upright seating position but still have him in a seat as opposed to a saddle.

Our article reviews some of the best tricycles for adults on the market and helps you find the one that’s right for your needs.

Difference Between A Recumbent Bike And Traditional Bike

FAQs

Can you lose belly fat on recumbent bikes?

Yes, you can lose belly fat on a recumbent bike because it is a good way to get some cardio workout.

Is it ok to do recumbent bike daily?

Yes, if your body allows, it is okay to do a recumbent bike daily.

Is recumbent bike better than walking?

Both of these are cardio exercises. The answer depends on your personal preferences. 

Does recumbent bike help tone thighs?

Yes, recumbent bikes help tone thighs. They target quadriceps, hamstrings, and calf muscles.

Does recumbent bike grow glutes?

Yes, recumbent bikes grow glutes. This is because recumbent biking specifically targets the lower body.

Recap 

There are several benefits of riding Recumbent Bikes. Cyclists can get cardiovascular workouts without the risk of injuring their sensitive body areas. Apart from the workouts, they cater to riders with disabilities. They also improve the rider’s posture along with decreasing the risk of injuries. 

But this brings us to the big question: When should you use recumbent bikes? Recumbent bikes are best when you are feeling any pain, have joint problems, are a senior rider looking for a more relaxed ride, or have some mobility issues. 

So, Are you going to pick up recumbent bicycling as a hobby? Let me know in the comments below! Happy Cycling!

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