The Sit-Back Pedal-Pushing Cruise

Trail Log · Movement Breakdown

The recumbent bike is the La-Z-Boy of cardio equipment — you sit back in a comfortable seat with back support, and your legs pedal away in front of you like you're on a very gentle, very controlled bicycle ride to nowhere. It's the exercise equivalent of a Sunday drive, except your heart rate is doing highway speeds.

You adjust the seat to your height, select your desired program from the console, and start pedaling. Most machines will ask for your age and weight to estimate calorie burn, and you can adjust the resistance throughout your session to keep things interesting. The handles on the side can monitor your heart rate and help you stay in the right intensity zone, which is a fancy way of saying they tell you when you're slacking off.

The recumbent position is much easier on your lower back and joints than upright cycling or running, making it the cardio option of choice for people with back issues, knee concerns, or anyone who's ever thought 'I'd like to exercise but sitting down sounds really nice right now.' A moderate pace on the recumbent bike burns about 230 calories per half-hour for a 150-pound person — less than running, sure, but running doesn't let you lean back and watch the TV on the gym wall. It's comfortable, effective, and sustainable, which are three words that rarely appear together in the same fitness sentence. Use it as your warm-up, your cool-down, or your entire cardio session — the recumbent bike doesn't judge.