Have you ever injured yourself and had to stop doing your favorite exercise?
That happened to me once. While recovering, I kept trying to go back to my usual running, weight lifting, and stair climbing machines, but I couldn’t sustain my workouts! That was when I discovered what a blessing a recumbent machine could be.
Will recumbent steppers give you as good a workout as sweating it out on upright ellipticals? The answer is a resounding ‘Yes!’ You do sit back when you get in your cardio workout on a recumbent stepper or recumbent cross trainer, but that doesn’t stop you from getting a real workout from the machine as it provides support to your back and joints.
In this article, I want to share with you what I discovered about recumbent steppers, recumbent bikes, and ellipticals after I injured my back.
Please remember that I am not a doctor and that this should not be considered medical advice. Please seek professional medical advice before you start any exercise program.
Now let’s talk about what a recumbent stepper can and can’t do for you.
The Benefits of Recumbent Steppers
Recumbent steppers are fitness machines that combine the properties of an elliptical and a recumbent bike.
What’s with All the Names?
These inclined steppers are called by many names. You can call them recumbent cross trainers, recumbent elliptical trainers, or simply recumbent trainers.
While these ellipticals are commonly known as ‘steppers’ because of the focus on the leg’s stepping movement, nearly all of the types and models have arms moving back and forth so that the upper body benefits from the exercise as well.
Most recumbent steppers have an adjustable seat, backrest, and handlebars, and you will find that it’s easy to get on and off from them.
When I injured my back, I realized how much I loved the backrest! This made my workout so comfortable, and let me tell you, the recumbent stepper I used was not for crybabies. This was a serious workout that had minimal impact on my joints and allowed my back to rest.
Recumbent Bike vs Recumbent Stepper
While a recumbent bike is great for cardio and working the legs, I found that I got a better overall workout using a recumbent stepper since I could use upper-body movement as well. Besides that, you could burn over 17% more calories with a recumbent stepper than with a recumbent bike.
I can imagine that if you injured your shoulders, elbows, or wrists, then a recumbent bike would be better for your needs. Recumbent steppers are all about making you comfortable as you exercise.
One of the things most people love about steppers is that these machines are easy on the knees. Most types use a circular motion, similar to a bicycle. However, if you find this type of movement painful, you can try some models like the Teeter FreeStep, which uses linear motion similar to your walking stride.
If you want to lose weight, you will still be able to get a heart-pumping workout but with the benefit of full back support.
I tried my old upright bike, but it was very painful for my back. That’s when I discovered that I could still get a great workout using a recumbent piece of fitness equipment, and that was the Teeter FreeStep. Rather than use an upright bike, I decided to try pumping away on this recumbent stepper. Wow! Was I surprised! This machine was very much like the one in my physical therapist’s office.
There are many types of elliptical machines, but I must say that the Teeter FreeStep was super effective for me, giving me a full-body workout in my own home gym during the months that my back was healing.
You can buy any number of elliptical cross trainers, but I wanted to mention the one that I used that helped me stay in shape. For me, the Teeter FreeStep was the perfect machine.
What Muscles Do Recumbent Steppers Work?
While a recumbent bike offers a workout only for your lower body, an elliptical stepper can work many more muscles, including:
- Quads
- Calves
- Glutes
- Abdominals
- Hamstrings
- Shoulders
- Biceps
- Forearms
- Heart
Yes! Let’s not forget our heart muscle! While we don’t often think about our heart as a muscle, it is exactly that, and it needs exercise too!
This is one reason why a cardio workout is so important. When you can’t use a piece of exercise equipment, say a treadmill, because of an injury or health issue, such as disc degeneration, it’s good to know that you can still exercise the major muscle groups in your body, including your heart, using a recumbent cross-trainer.
Is a Recumbent Bike as Good as an Elliptical?
Both a recumbent bike and an elliptical are great ways to get your heart rate up while supporting your back and weight, but only ellipticals will give you an upper-body workout at the same time.
Recumbent Bikes Are Not a Full-Body Workout
Recumbent bikes work only the lower body, but they have their advantages (read more on what muscles does a recumbent bike work ), too. Suppose you injured your upper body, you would want to go with a recumbent bike. You might also find that treadmills work just fine if you don’t need back support.
Things to Consider Before Deciding Between a Recumbent Bike and an Elliptical
Before you purchase any machine, consider your physical limitations, your fitness level, whether you need to support the lumbar spine, and whether a cross-trainer or some other new machine would work best for you.
You should also check the weight capacity of the elliptical you are considering to be sure that it can support your weight. Most ellipticals can handle users up to 300 pounds, but you should read the details about your machine before you purchase one.
You should also get professional medical advice regarding your condition and speak to your doctor or physical therapist about which type of machine would work best for you.
Ellipticals Are Boring. Are There Any with High-Tech Fun Stuff?
Yes, there certainly are.
While some ellipticals have a media shelf so that you can put your smartphone or tablet in front of you for entertainment purposes, other ellipticals, such as the Schwinn 470, offers Bluetooth connectivity and a free RunSocial app, which allows you to ‘run’ through 19 locations with 27 routes alongside people from all over the world in real-time.
The BowFlex M8, which also offers a similar app like the Schwinn 470, but this app, called JRNY, requires a subscription.
Of course, neither the BowFlex M8 nor the Schwinn 470 are recumbent ellipticals, but if you are looking for a piece of equipment that is low-impact and gives you a full-body workout, these are both terrific machines.
At The End of the Day
Whether you’re injured and undergoing rehabilitation, or if you have a health issue that is preventing you from working out like you used to, you sure need some exercise. Finding the perfect machine for your home gym can mean the difference between making things worse and living a healthier life.
When I look back, I’m really happy that I took the time to check out various options and focus on maintaining my fitness level rather than feeling bad about what I couldn’t do during my recovery period.
I hope you find the perfect machine that is suitable for your needs and will hasten your recovery.
If you found this article helpful, please feel free to pass it along to friends, co-workers, or family members who might benefit from this information.
