When you get a stationary bike, it’s because you wanted to ride a bike but didn’t want the wind chill (or the worry about getting hit by cars). For a while you’re on board with it (you do it regularly). But then you realize you feel as if you’ve just used half your body: your neck is tight, and your shoulders is stiff.
Enter upper body recumbent bikes. With movement added to the pedals, they claim to deliver a full-body workout. It sounds like an effectiv way to combine strength and cardio into a single device.
Is it worth the learning curve and price tag? There are a lot of hybrid models on the market. At the low end brands like Marcy, Sunny Health & Fitness and Schwinn lead the way, keeping prices reasonable.
The high-end remains costly but stays strong thanks to brands like Precor and Life Fitness. These bikes is ones you’ll find at the gym. People sit there and push and pull handlebars in time with their feet.
It looks good. Looks hard work. But here’s what you should know: Before bringing one home for your living room, get to know the mechanics that will alter your workout.
This isn’t just a calorie-burning device. This is also an exercise in coordination, resistance balance, and whether you can actualy sustain the effort. Can you keep it up?
What You Need To Know About Arm Bikes
Why Try Upper Body Recumbent Bikes
It engages your whole body, which is the biggest selling point. On a regular stationary bike, your legs do all the work while rest of your body is passive. On an upper body bike, you’re always engaging your arms, shoulders, chest and back.
Full Body Workout Efficiency
Because you’re recruiting more muscle mass, it change the metabolic demand significantally. You’re requiring your heart to work harder to provide oxygen, which means you burn more calories per minute. This is where the efficiency comes into play if you’re short on time.
You’ll get more out of a twenty minute session then you would on a regular spin bike. There is a catch. Because you’re using more muscles, fatigue will set in sooner.
Mastering Coordination and Balance
Where most newbies fall down is coordination: It’s awkward to begin with. You push and pull handles in one way while pedaling in another. This takes some getting used to as well as some rhythm.
You are using two different movements that go in opposite directions. Because of this, your brain need time to adjust. You may have crossed hands or be out of synch with your pedals.
Don’t quit after a day. It will take several workouts for your muscles to remember what they’re supposed to do. Then, once you’ve got the flow, it’ll go smoother.
Linked vs Independent Resistance Systems
Usually, arm resistance equals leg resistance, helping to keep everything balanced. When the arms don’t seem equal (too light or too heavy) to your legs, then the workout lack the balance intended. All moving arm bikes aren’t alike.
For example, some feature independent leg and arm resistance; others link them together. Schwinn has models with independent control so you can concentrate on one without disturbing the other. If you’re injured or just have a strength imbalance this might be for you.
Sunny Health & Fitness generally uses linked resistance, meaning it’s simpler but not as customizable. So what do you want? Do you want simplicity or flexibility?
Linked systems will typically is less expensive and easier to maintain. Independent controls will come at a higher price tag and complicate things on the console. Consider your fitness goals and level.
Space, Noise, and Build Quality
Consider space and sound. The arm attachments add width to these bikes (compared to traditional upright bikes), so that’s something to think about. They’ll make more noise too, the added parts mean additional movement.
While the magnetic resistance system is quiet, the mechanical linkage will produce a rhythmic clunk that you may or may not like. Test it if at all possible or read some reviews; are there any complaints about loudness? Marcy bikes are budget-friendly, but their exercise is a little noisier at higher intensities.
You can go all out on a Life Fitness model, and they’re whisper quiet … but you’d better have deep pockets. Unless your next door neighbor has a serious interest in your VO2 max, perhaps pay attention to the noise level. The quality of construction matters; a bike’s components can’t be too cheap or it will flex when used hard.
Arm mechanisms need to be lubed/maintained or else they’ll wear out. Check for warranty coverage of both the electronics and the frame itself. The best bikes are made like tanks.
Buying Advice and Durability
And, in fact, they last for decades in commercial gyms (think Precor). Most people at home couldn’t justify that cost. Typically, the sweet spot for home bikes is mid-range brands with good reviews.
You get enough durability for everyday use without paying for excess commercial-grade stuff. Read the return policy closely. You want to have an easy way out if the resistance slips or the arms feel wobbly.
But if you like having a full body cardio workout in one go, then these machines has you covered. You don’t have to split your time between strength training and cardio certain days anymore. And if you really like focusing on just your legs or find it too odd to work your upper and lower body at the same time, go for a regular bike instead.
The swinging arms makes this more challenging and more intense than just a passive cardio workout. It becomes an actual whole-body exercise challenge. This is fine as long as you aren’t afraid of the first few days of figuring out how everything works.
Even though your ego might protest against the awkwardness at first, your shoulders will appreciate the added motion.
