Upright bikes are designed more like the standard road bike, which means you have to sit upright and hold onto the handlebars as you exercise. Since an upright bike is similar to a road bike, it also offers more versatility than a recumbent bike. For example, you can choose to sit and pedal or you can stand and pedal as you would with a road bike. This allows you to vary the workout for your legs and the muscles that are targeted.
Upright bikes also tend to be less expensive than recumbent bikes and take up less space. Many models can be easily folded and put away for later use. One area where upright bikes have the edge over their recumbent counterparts is the price. They usually cost a lot less money, so if your budget is already spread thin, you still have the chance to have yourself a quality workout. Also, upright bikes take up far less space, and can often be folded and put away easily for later use.
As far as the workout itself concerned, I find upright bikes to be less restrictive and more versatile. When I ride an upright bike, I can use it in the same way I would use an actual bike. I can get off my seat and stand up, and pedal that way, which gives my legs a far more intensive exercise. But, since I went down the road of comparing an upright bike with a regular outdoor bicycle, I have to say that their seats can be equally uncomfortable. I would not recommend this type of exercise bike to elderly people or people with chronic back pain or other lower back issues.
There is also the fact that these bikes have a comparatively high center of gravity, which theoretically means they can become unstable if you push them really hard. In fact, upright bikes provide a total body workout while recumbent bikes do not. You will also engage the same muscle on an outdoor bike that you will on an upright bike.
You will get more of a workout and burn more calories using an upright bike. Include it on rehab or cross-training days. If you want to give your arms a day off, hop on the recumbent bike. If you are training for a triathlon and the weather stinks…head for the upright instead.
At the end of the day what matters most is showing up for your health. That means finding a way to exercise…no matter what equipment you choose. Limit one per person. First time guests only. This is why athletes are so well served by it. Both bikes will help you burn fat since they each torch an appreciable amount of calories, which is key for creating the fat loss deficit needed for weight loss.
So there you have the pros and cons of the recumbent vs. Both are great options for someone who loves to cycle and is looking to get in a fantastic lower body workout. With continual effort, you should have no problem seeing results in both your cardiovascular fitness level as well as your total strength output.
While not ideal for an upper-body focus, the recumbent bike provides full-spectrum leg focus including the quads, hamstrings, calves, and glutes. It depends on your overall fitness goals and individual circumstances like budget. One of our favorites for home use is the Sole LCR Light Commercial Bike due to its comfort, ease in use, quiet operation, and overall value.
Upright bikes target more than just your legs. The seating position puts more demands on the body, thus burning more calories than a recumbent bike while working everything from the glutes and quads to the abs, arms, back, and more. Where the upright bike is better for higher intensity, the recumbent bike is preferable for minimal impact on the knees, specifically the cruciate ligament.
Although they take up a little more space, it can be worth it for many seniors as the recumbent bike offers numerous benefits including increased comfort, ease in getting on and off the machine, and decreased impact on the knees.
There are a couple of variables to consider that will make a difference in how many calories you can expect to burn in one hour on an exercise bike. Your weight and intensity both make a difference. Most people can expect to torch between to calories per hour. On a stationary bike, you sit on it upright like you would a regular bicycle. The recumbent bike, on the other hand, features a wider seat and backrest with pedals located near the front wheel.
The rider is able to relax in a reclined position, which is easier on the knees and hips and puts less strain on your back. The upright bike targets more than just your legs.
Rather, you get more of a full-body workout as use of the abs, back, arms, and neck are all required. How long you should exercise on a stationary bike per day is dependent on your goals and experience level. Those new to the stationary bike should ease in with around 30 minutes, days per week.
This could advance to 40 minutes, times per week and eventually an hour, times per week. Ultimately, however, consistency makes the biggest difference. For example, someone who does log an hour every weekday racks up five hours per week while someone doing 30 minutes twice weekly only logs one. However, if the hour-long rider quits after a month, the consistent, twice-weekly rider will surpass their effort in four months.
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