Recumbent Bike vs. Upright Bike

W hile we must admit that nothing compares with training in the open air, time and weather often work against us, so we see ourselves compelled to find ways to get good cardio and strength workouts indoors. Of all the options, the stationary bike is the most popular, yet it seems that there is always a debate – online or at the gym – which questions either which is the best recumbent bike or if it is better than its seemingly more challenging alternative, the upright bike. Below, we discuss the similarities and differences between the two gym machines and compare them in terms of comfort, performance, health benefits, and so on, in an attempt to establish once and for all which bike is better.

Fitness Woman Pedaling on Recumbent Bike

Recumbent Bike

The design of this gym machine doesn’t follow the traditional bike outline. Instead, the seat is placed at a lower height level and pushed back on the frame, so the user needs to take a reclined position when occupying their seat. Compared to other stationary bike options, these models come with larger and more comfortable seats, which are provided with backrests.

The purpose of a reclined bike is to shift the gravity center of the user to reduce the pressure that is put on the knees and hips while pedaling. This position offers the user better balance, so the workouts on a recumbent bike don’t require the use of hands.

Recumbent Bike – Main Features

• Comfortable to use, which encourages longer workouts
• It is more similar to a rowing machine since it is better at increasing muscle strength than it is at providing a good cardio workout
• Engages a good part of the lower-body muscles
• Comes with different resistance levels that allow you to progress in your training
• Leaves the hands free, so you can play on your phone, read a book, or train your arm and shoulder muscles with a set of dumbbells.
• Gentle on the knees, so perfect for recovery situations.

Does a recumbent bike work different muscles?

Since the position of the body is different, it is understandable why this question arises. Well, when it comes to the leg muscles that are engaged during the workout, there is not a big difference between a recumbent and an upright model. The hams and the glutes get to work just like the calves and quads, with the difference that the glutes benefit from a better workout on a regular bike. On the other hand, when it comes to engaging other muscle groups, the upright option wins, as the position it offers allows the user to work their back muscles, arms, and abs.

Is the recumbent bike good for weight loss?

It burns fewer calories than a regular bike in the same amount of time, but it comes with a huge advantage: the comfortable seat. Sitting in a supine position is almost like relaxing on a recliner, so you will be able to keep going for longer. On average, half an hour on the recumbent bike will help you burn around 200 calories. But what if your workout can last for an hour? Bam! You’ve got 400 calories burned, almost as much as you would burn on a stair climber in 40 minutes, and all without feeling like you are about to have your soul taken out of your body. Not to mention that you can do your exercises while working from home, as this study has shown that training on a reclined bike doesn’t affect your performance, so the workouts will no longer take a part of your free time.

Fit Woman on Upright Bike

Upright Bike

In this category, you will find basically all indoor bikes that have a traditional outline, like spin bikes or air bikes. Riding them is like riding an outdoor bike, and the only difference stands in the resistance mechanism, which can be either magnetic or based on a friction pad or a fan wheel. Unlike the reclined option, the upright bike comes with a smaller seat and no backrest. Even if the padding is thick, the seat remains quite uncomfortable, and many users have problems getting used to it, especially during the first cycling sessions.

A traditional model is also less gentle on the joints but still remains a good option for physical recovery compared to the treadmill. This option allows you to change position, so you can alternate seated cycling with standing cycling and get a cardio boost.

Upright Bike Main Features

• It engages the main leg muscle groups but upper body muscles as well
• Since it leaves more room for movement variation, it is more efficient in burning fats
• It allows you to adjust the resistance level and get a more vigorous workout
• Has a better effect on increasing the heart rate and boosting cardiovascular health
• More suitable for athletes but not the best pick for the elderly and obese

What are upright bikes good for?

They can help you boost your cardio fitness and lose weight. Spin bikes are famous for the high-intensity interval training you can do on them, which has a different effect on the body compared to regular cardio. More precisely, HIIT activates the anaerobic fat-burning processes in the organism and improves glucose metabolism, which leads to long-term fat loss. A spin bike can help you build resistance and improve your muscles’ strength. Moreover, as you need to hold yourself straight on the seat, your body balance will improve in the long run.

Is a Recumbent Bike Better than an Upright Bike?

Now that we have taken a good look at both options, it is time for the final comparison. The table below includes the most important criteria that allowed us to conduct our inquiry:

The Bottom Line

When it comes to comparing an upright bike with a recumbent one, is there really one better than the other? Well, it depends on the angle you are looking from. If you’d be a physician looking for the best gym apparatus that can help their patients regain their strength and balance after suffering an injury, then the reclined option is definitely the right choice. Conversely, if you’d be a trainer looking to provide a stimulating workout for their trainees that can help them lose weight and develop speed and power, then the upright option would win.