Category Archives for Cardio

Best Medical Pedal Exerciser to be Strong

Best Medical Pedal Exerciser to be Strong

Medical Pedal Exerciser is used for physical therapy or recovery following an injury, medical intervention, or an operation.

Quick Navigation to Content Sections

What are Medical Pedals?

Above all, the medical pedal exerciser is used for physical therapy of the arms, elbows, shoulders, legs, knees following surgery or injury. In fact, medical pedals provide a gentle low impact exercise for toning muscles during physiotherapy. Most noteworthy, medical pedals are not designed for regular or heavy workouts.

Consequently, the medical pedal exerciser has the following design features:

  1. 1
    Exerciser provides low resistance
  2. 2
    Exerciser is lightweight
  3. 3
    Pedals move forward and backwards
  4. 4
    Exerciser exercises both arms and legs
  5. 5
    Easy to move the exerciser

Medical Pedal Reviews

Especially noteworthy, tube framed medical pedal exercisers offer light resistance, while the cased body medical pedal exercisers offer higher resistance.

Drive Medical Deluxe Folding Exercise Peddler with Electronic Display, Black Model # RTL10273

Medical Pedal Exerciser

Most of all, the Drive Medical exercise peddler has the following features.

Assembly

First and foremost, the delivered Drive Medical peddler is almost completely assembled.  In fact, the only assembly required is to screw in the knob that controls tension or resistance.

Desk or Table Use

Also, to use the Drive Medical peddler under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the Drive Medical peddler, is 20 inches long, 16 inches wide, and 10 inches high. Consequently, the Drive Medical peddler needs a clearance of at least 11 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, revolutions, revolutions per minute, and calories burned. Meanwhile, the scan button sequentially displays all the workout data continuously.

Exercise

Most of all, the Drive Medical peddler exercises both arms and legs.

Foldability

Next, the Drive Medical peddler when folded it is 12.5 inches long, 14.7 inches wide, and 6.5 inches high.

Pedals

In addition, the Drive Medical peddler has pedals with non-adjustable straps that hold the feet to the pedals. Meanwhile, the distance from one pedal to the other is 10 inches.

Pedal Movement

Next, the Drive Medical peddler has pedals that rotate in both the forward and backwards direction. In addition, the pedal movement is smooth and quiet.

Sliding

Furthermore, the Drive Medical peddler has 4 anti-slip rubber pads which prevent the peddler from sliding on hard surfaces while protecting the surface.

Tension

Next, the tension knob allows you to adjust resistance. However, the tension or resistance is low because the peddler is meant for use as a medical exerciser and not so much to get a heavy workout. Regrettably, the tension generates heat. Consequently the pedal cranks may get hot after being used for a while.

Warranty

Especially relevant, the Drive Medical peddler comes with a limited lifetime warranty.

Weight

Finally, the Drive medical peddler, weighing only 5 pounds, is very light.

PROS

  • Limited lifetime warranty

CONS

  • Pedals have non-adjustable straps
  • Pedal cranks get hot after prolonged use

Vaunn Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no Tools Required)

Medical Pedal Exerciser

Most of all, the Vaunn medical pedal exerciser, designed for physical therapy, has the following features.

Assembly

First and foremost, no assembly is required. Consequently, the Vaunn medical pedal exerciser is ready for use upon delivery.

Construction

Most noteworthy, the single piece pedal exerciser has a high-quality triple-layered chrome-plated heavy-duty steel frame. Consequently, the pedal exerciser offers ultimate stability & lifetime durability that guarantees the pedal exerciser to stay rust-free. Most of all, the Vaunn pedal exerciser does not wobble during use.

Desk or Table Use

Also, to use the Vaunn medical pedal exerciser under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the Vaunn medical pedal exerciser is 21 inches long, 15.75 inches wide, and 11.75 inches high. Consequently, the Vaunn medical pedal exerciser needs a clearance of at least 13 inches for use under a desk or table.

Exercise

Most of all, the Vaunn medical pedal exerciser exercises both arms and legs.

Foldability

Next, the Vaunn pedal exerciser is not foldable.

Pedals

In addition, the Vaunn pedal exerciser has pedals with adjustable straps that hold the feet to the pedals.

Pedal Movement

Also, the Vaunn pedal exerciser has pedals that rotate in both the forward and backwards direction.

Sliding

Furthermore, the Vaunn pedal exerciser has non-skid ribbed reinforced rubber feet that provide traction and security on any floor, table, or surface. In addition, the Vaunn exerciser can be tied to a chair by straps so that the pedal exerciser doesn't slide away.

Tension

Next, the tension knob allows you to adjust resistance. However, the tension or resistance is low because the Vaunn pedal exerciser is meant for use as a medical exerciser and not so much to get a heavy workout.

Warranty

Especially relevant, the Vaunn medical pedal exerciser comes with a 1-year manufacturer's warranty.

Weight

Finally, the medical pedal exerciser, weighing only 4.4 pounds, is very light.

PROS

  • Strap ties medical pedal exerciser  to chair so that it doesn’t slide away
  • 1-year manufacturer’s warranty

CONS

  • No LCD to display workout data
  • Not foldable

Medical Folding Pedal Exerciser with Electronic Display

Medical Pedal Exerciser

Most of all, the medical folding pedal exerciser has the following features.

Assembly

First and foremost, no assembly is required. Consequently, the folding medical pedal exerciser is ready for use upon delivery.

Desk or Table Use

Also, to use the folding pedal exerciser under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the folding medical pedal exerciser is 20 inches long and 15.75 inches wide, Moreover, the pedals reach as high as 12.5 inches above the floor.  Consequently, the folding medical pedal exerciser needs a clearance of 14 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, revolutions, revolutions per minute, and calories burned.

Exercise

Most of all, the folding pedal exerciser exercises both arms and legs.

Foldability

Next, the folding pedal exerciser folds instantly. Moreover, the folded size is 15.2 inches long, 11.4 inches wide, and 7.6 inches high.

Pedals

In addition, the folding pedal exerciser's  four inch wide pedals have adjustable straps that hold the feet to the pedals.

Pedal Movement

Next, the folding pedal exerciser has pedals that rotate in both the forward and backwards direction.

Sliding

Furthermore, the folding pedal exerciser has non-skid ribbed rubber feet that provide traction and stability on any floor, table, or surface.

Tension

Next, the tension knob allows you to adjust resistance. However, the tension or resistance is low because the folding pedal exerciser is meant for use as a medical exerciser.

Use

Most noteworthy, the folding pedal exerciser is designed for physical therapy providing gentle low impact exercise and not for strenuous workouts.

Warranty

Especially relevant, the folding pedal exerciser comes with a 1-year manufacturer's warranty.

Weight

Finally, the folding pedal exerciser, weighing only 5.2 pounds, is very light.

PROS

  • Instantly folds
  • 1-year manufacturer’s warranty

Vaunn Medical Portable Pedal Exerciser with Chrome Frame (Triple-Layered) Simple and Quick Assembly Required

Most of all, the Vaunn medical portable pedal exerciser has the following features.

Construction

Most noteworthy, the single piece Vaunn medical portable pedal exerciser has a high-quality triple-layered chrome-plated heavy-duty steel frame. Consequently, the Vaunn medical portable pedal exerciser offers ultimate stability & lifetime durability that guarantees the portable pedal exerciser to stay rust-free. Most of all, the Vaunn medical portable pedal exerciser does not wobble during use.

Desk or Table Use

Also, to use the  Vaunn medical portable pedal exerciser under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the Vaunn medical portable pedal exerciser is 22 inches long and 15.5 inches wide, Also, the pedals reach as high as 13 inches above the floor.  Consequently, the Vaunn medical portable pedal exerciser  needs a clearance of at least 14 inches for use under a desk or table.

Exercise

Most of all, the Vaunn medical portable pedal exerciser exercises both arms and legs.

Foldability

Next, the Vaunn medical portable pedal exerciser is not foldable. However, it is easy to disassemble for travelling.

Pedals

In addition, the Vaunn medical portable pedal exerciser has four inch wide pedals with adjustable straps that hold the feet to the pedals.

Pedal Movement

Next, the Vaunn medical portable pedal exerciser has pedals that rotate in both the forward and backwards direction.

Sliding

Furthermore, the Vaunn medical portable pedal exerciser has non-skid ribbed reinforced rubber feet and reinforced pedal platform that provide traction on any floor, table, or surface.

Tension

Next, the tension knob allows you to adjust resistance.

Use

Most noteworthy, the Vaunn medical portable pedal exerciser is designed for physical therapy providing gentle low impact exercise and not for strenuous workouts.

Warranty

Especially relevant, the Vaunn medical portable pedal exerciser comes with a standard manufacturer's warranty.

Weight

Finally, the Vaunn medical portable pedal exerciser, weighing only 5 pounds, is very light. As a result, it is easy to move from one place to another.

CONS

  • No LCD monitor to display workout data
  • Not foldable

Vaunn Medical Folding Pedal Exerciser with Electronic Display for Legs and Arms Workout (Fully Assembled Exercise Peddler, no Tools Required)

Medical Pedal exerciser

Most of all, the Vaunn medical folding pedal exerciser has the following features.

Assembly

First and foremost, the Vaunn medical folding pedal exerciser is delivered almost completely assembled.  In fact, the only assembly required is to attach the display.

Desk or Table Use

Also, to use the Vaunn medical folding pedal exerciser under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the pedals of the Vaunn medical folding pedal exerciser reach as high as 14.5 inches above the floor.  Consequently, the Vaunn medical folding pedal exerciser needs a clearance of 16 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, revolutions, revolutions per minute, and calories burned.

Exercise

Most of all, the Vaunn medical folding pedal exerciser exercises arms and legs.

Foldability

Next, the Vaunn medical folding pedal exerciser folds instantly. Moreover, the folded size is 15.2 inches long, 11.4 inches wide, and 7.6 inches high.

Pedals

In addition, the Vaunn medical folding pedal exerciser has pedals with adjustable straps that hold the feet to the pedals.

Pedal Movement

Next, the Vaunn medical folding pedal exerciser has pedals that rotate in both the forward and backwards direction.

Sliding

Furthermore, the Vaunn medical folding pedal exerciser has non-skid ribbed rubber feet to prevent sliding on any floor, table, or surface.

Tension

Next, the tension knob allows you to adjust resistance.

Use

Most noteworthy, the Vaunn medical folding pedal exerciser is designed for physical therapy. Indeed, the focus is on the quads and hamstrings.

Warranty

Especially relevant, the Vaunn medical folding pedal exerciser comes with a standard manufacturer's warranty.

Weight

Finally, the medical folding pedal exerciser, weighing only 5 pounds, is very light. As a result, it is easy to move from one place to another.

PROS

  • Folds instantly

TODO Pedal Exerciser Medical Peddler for Leg Arm and Knee Recovery Exercise with LCD Monitor

Medical Pedal Exerciser

Most of all, the TODO pedal exerciser medical peddler has the following features.

Assembly

First and foremost, the TODO pedal exerciser medical peddler requires a few minutes to complete assembly.

Construction

Most noteworthy, the TODO pedal exerciser medical peddler has a reinforced steel (also known as steel bars) frame. In addition, the TODO pedal exerciser medical peddler uses a 5-pound steel flywheel.

Desk or Table Use

Also, to use the TODO pedal exerciser medical peddler under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimension

In addition, the TODO pedal exerciser medical peddler is 16 inches long, 13.8 inches wide, and 12.6 inches high.  Consequently, the TODO pedal exerciser medical peddler needs a clearance of 14 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, revolutions, total revolutions, distance, and calories burned.

Exercise

Most of all, the TODO pedal exerciser medical peddler exercises both arms and legs.

Feet

Next, the anti-scuff rubber feet will not scratch the surface such as floor, table top, or desk top.

Pedals

In addition, the TODO pedal exerciser medical peddler's pedals have non-slip surface with molded finger grips. Indeed, the molded finger grips help the hands grip pedals while exercising arms. Also, the pedals have adjustable toe loops for holding the feet.

Pedal Movement

Next, the TODO pedal exerciser medical peddler's pedal movement is smooth and quiet.

Sliding

Furthermore, the TODO pedal exerciser medical peddler can be tied to a chair by straps so that the TODO pedal exerciser medical peddler doesn't slide away.

Tension

Next, the tension knob allows you to adjust resistance.

Use

Most noteworthy, the TODO pedal exerciser medical peddler is designed for recovery of legs, arms, and knees.

Warranty

Especially relevant, the TODO pedal exerciser medical peddler comes with a standard manufacturer's warranty.

Weight

Finally, the TODO pedal exerciser medical peddler weighs 13 pounds. While it is heavier than several of the others described here, it is still lightweight and easy to move from one place to another.

PROS

  • Strap to tie the TODO pedal exerciser medical peddler to chair so that it doesn’t slide away

CONS

  • Pedals may not move backwards

Portable Exercise Bike Pedals Stable Mini Floor Foot Pedal - Durable Leg and Arm Recovery Medical Exerciser

Firstry portable bike

Most of all, the Firstry recovery medical exerciser has the following features.

Assembly

First and foremost, the Firstry recovery medical exerciser is easy to assemble with the tools provided.

Construction

Most noteworthy, the Firstry recovery medical exerciser has a iron and ABS plastic frame. Moreover, the Firstry recovery medical exerciser uses a heavy duty flywheel.

Desk or Table Use

Also, to use the Firstry recovery medical exerciser under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimensions

In addition, the Firstry recovery medical exerciser is 16 inches long, 13.3 inches wide, and 12.1 inches high. Consequently, the Firstry recovery medical exerciser needs a clearance of 14 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, speed, distance, and calories burned.

Exercise 

Most of all, the Firstry recovery medical exerciser exercises both arms and legs.

Pedals

In addition, the Firstry recovery medical exerciser has pedals with adjustable straps that hold the feet to the pedals.

Pedal Movement

Next, the Firstry recovery medical exerciser has pedals that rotate in both the forward and backwards direction. In addition, the pedal motion is smooth and quiet.

Sliding

Furthermore, the Firstry recovery medical exerciser does not slide on floors.

Tension

Next, the tension knob allows you to adjust resistance.

Use

Most noteworthy, the Firstry recovery medical exerciser is designed for recovery of legs and arms.

Warranty

Especially relevant, the Firstry recovery medical exerciser comes with a standard manufacturer's warranty.

Weight

Finally, the Firstry recovery medical exerciser, weighing less than 8.4 pounds, is light. As a result, it is easy to move from one place to another.

PROS

  • Doesn’t slide on floors

MOMODA Medical Exercise Bike Foot Peddler for Leg and Arm Recovery

MOMODA Bike

Most of all, the Momoda Medical Exercise Bike has the following features.

Construction

Most noteworthy, the Momoda Medical Exercise Bike has a reinforced steel pipes and ABS plastic frame.

Desk or Table Use

Also, to use the Momoda medical exercise bike under a desk or table, sit on a chair and measure the clearance between the top of your thighs and the underside of the desk or table.

Dimension

In addition, the Momoda Medical Exercise Bike is 20.9 inches long and 14.2 inches wide. Furthermore, the highest height the pedal reaches is 13 inches above the floor.  Consequently, the Momoda Medical Exercise Bike needs a clearance of 15 inches for use under a desk or table.

Display

Especially relevant, the LCD displays exercise time, count of revolutions, revolutions per minute, and calories burned. Also, the scan sequentially displays all the workout data continuously.

Exercise

Most of all, the Momoda Medical Exercise Bike exercises both arms and legs.

Foldability

Next, the folded size of the Momoda Medical Exercise Bike is 12.6 inches long, 14.2 inches wide, and 6.7 inches high.

Pedals

In addition, the Momoda Medical Exercise Bike's pedals have adjustable straps that hold the feet to the pedals. Furthermore, thermal insulation foam wrapped on pedal cranks helps prevent scalding from heated cranks.

Pedal Movement

Next, the Momoda Medical Exercise Bike has pedals that rotate in both the forward and backwards direction. Also, the pedal motion is smooth and quiet.

Sliding

Furthermore, the Momoda Medical Exercise Bike has large anti-slip rubber feet to prevent bike from sliding on smooth floors. However, it does slide on carpets. Therefore, a strap is provided to tie the Momoda bike to a chair so it doesn’t slide away.

Tension

Next, the tension knob allows you to adjust resistance. However, the tension or resistance is low because the Momoda Medical Exercise Bike is meant for use as a medical exerciser.

Use

Most noteworthy, the Momoda Medical Exercise Bike is designed for recovery of the knees and shoulders.

Warranty

Especially relevant, the Momoda Medical Exercise Bike comes with a standard manufacturer's warranty.

Weight

Finally, the Momoda Medical Exercise Bike, weighing only 7 pounds, is very light.

PROS

  • Straps prevent bike from sliding away
  • Insulated to prevent touching hot pedal crank

How do you Evaluate these Pedals?

In fact, use the factors described below to grade these medical pedal exercisers.

Desk Use

Most noteworthy, many people would prefer to use the medical pedal exerciser under a desk or table while they work. In fact, several of the medical pedal exercisers may fit under a desk or table. However, it all depends on the maximum height a pedal rises above the floor. In addition, it depends on the clearance between the top of your knees and the underside of the desk of table.

Display

Next, LCD monitors that show workout time, revolutions, revolutions per minute, and calories burned help keep track of your workouts. But they are not absolutely needed if you trying to recover from an injury or surgery.

Exercise

Most of all, a pedal exerciser exercising both arms and legs gives you more options.

Feet

Most of all, the feet are generally made from heavy duty rubber or other similar material to protect the floor and/or the table from scratches and marks. Also, the feet help prevent the pedal exerciser from sliding as you pedal. Indeed, nearly all pedal exercisers are lightweight weighing less than 13 pounds. In addition, most people try to use the pedals as they would a recumbent bike – namely by pushing the pedals away from you. This pushing action is a consequence of the chair being behind the pedal exerciser – as with a recumbent bike. Moreover, this pushing action pushes the pedal exerciser away from you. So instead of pushing on the pedals, push the pedals down towards the floor. Consequently, the pedal exerciser may stay in place as you peddle.

Especially relevant, several pedal exercisers provide straps to tie the pedal exercise to the chair. On the other hand, if you choose one without the straps, there are ways to prevent the pedal exerciser from sliding.

  1. 1
    Put the chair and the pedal exerciser on a rubber matting
  2. 2
    Tether the pedal exerciser to the chair using a rope or solid rubber strap with hooks on either end 

Foldable

Also, foldable pedal exercisers are easy to move and put away after use. Moreover, they take up less space in storage when compared to pedal exercisers that don’t.

Noise

Because the pedal exercisers are likely to be used in office environments or while watching TV or reading a book, they need to run as quietly as possible. Most of all, pedal exercisers using magnetic resistance run quieter. On the other hand, pedal exercisers that use friction for resistance tend to be noisy. To reduce this noise, take the tension knob out and put graphite powder in the tension knob’s hole. And then screw back the tension knob.

Pedal Movement

Next, pedals that move forward and backwards exercise different muscles of the legs and arms. Also, studies show that pedaling backwards has been observed to reduce pressure on the tibiofemoral joint which may offer value in the rehabilitation of meniscal problems or tibiofemoral osteoarthritis. In addition, pedaling backwards was associated with higher muscle activation of the quadriceps muscles.

Pedal Straps

In addition, pedal straps help grip your feet to the pedals, which makes it easier to pedal. Moreover, pedal straps need to be adjustable to accommodate various shoe sizes.

Resistance

Most noteworthy, medical pedal exercisers are designed for rehab and physical therapy. Consequently, they provide much lower resistance to pedaling than other pedal exercisers.

Skidding

Also, some pedal exercisers provide a strap to hold the pedal exerciser tied to a chair. While others have feet that prevents skidding.

Tension

Tension is sometimes referred to as resistance. And, nearly all pedal exercisers provide the capability to adjust tension so that you can change your workout intensity. However, not all pedal exercisers provide markers that allow you to easily identify tension levels. Furthermore, such markers help you record tension levels of your workouts. And these markers are especially important, if the pedal exerciser is used by others.

Most noteworthy, tension based on friction will cause metal parts in the vicinity to heat up. Pedal exercisers that offer protection from contact with the heated parts are better than those which don’t. Furthermore, depending on the pedal speed, and the length of time pedaling, heating could start to be felt as soon as 15 minutes after starting. However, if you are pedaling slowly, heat from friction likely won’t be an issue. Be that as it may, you can reduce the build up of heat by lubricating. In fact, to lubricate, take the tension knob out and put graphite powder in the tension knob’s hole. And then screw back the tension knob.

Warranty

Next, the longer the warranty period the better you are protected against manufacturing defects. Also, a 90-day period will cover majority of manufacturing defects. Because most defects are found in this period, it’s important to ensure your purchase is covered during that time. In addition, a longer warranty period, implies that the pedal exerciser is better built to last a longer time.

Weight

Finally, pedal exercisers that weigh less are easier to carry around. On the other hand, heavier pedal exercisers offer more stability.

Why are these Pedals Helpful?

Most of all, the medical pedal exerciser helps you in the following ways.

  1. 1
    First and foremost, the medical pedal exerciser improves mobility
  2. 2
    Next, it improves blood circulation
  3. 3
    Also, it strengthens legs and arms. For example, by exercising hips flexors, glutes, calves, hamstrings and quadriceps. Also, exercising biceps, triceps, and forearms.
  4. 4
    In addition, it is used for physical therapy of legs, arms, knees, and shoulders
  5. 5
    Furthermore, it is used for knee or shoulder rehabilitation following surgery or injury
  6. 6
    In addition, it improves joint flexibility of shoulders, elbows, and wrists
  7. 7
    Also, the medical pedal exerciser prevents muscle rigidity during rehabilitation of the elderly
  8. 8
    And, it is used for body rehabilitation – activate stiff legs and arms
  9. 9
    Finally, the medical exerciser provides gentle low impact exercise for muscle toning during physiotherapy

How are these Pedals Used?

The Wrong Way

First and foremost, a pedal exerciser shouldn’t be used like a recumbent bike. Most noteworthy, when you use a recumbent bike, because the seat is somewhat away from the pedals, you end up pushing the pedals forward. So, if you do this with the pedal exerciser too far away from your chair, the pedal exerciser will either slide or tilt forward.

The Correct Way

Therefore, keep the pedal exerciser closer to the chair. And, don’t start pedaling until the pedal arm is in the 1 o’clock position. At that time, push the pedals downward towards the floor. And, make sure your toes are pointing forward not upwards. Consequently, you can pedal downward even when you are sitting on a low chair or couch. Moreover, when you are sitting in a low chair or couch, you work both the quads and the hamstrings.

Also, by starting at very little resistance you can learn the correct way to pedal. Most of all, focus on pedaling downwards. In addition, pedal for at least 15 minutes at very little resistance. Next, increase the resistance a little and pedal for another 15 minutes. And, repeat this sequence until you reach a resistance where you are comfortable pedaling.

Lower Body Workout

First, place pedal exerciser underneath your desk, or on the floor in front of a couch or chair. And do 20 minutes of pedaling with no resistance. Next, increase resistance and do another 20 minutes. And, repeat sequence, as necessary, to complete workout.

Arm Exercises

First, place pedal exerciser on a table with rubber mat. Next, grab pedals by the hands and rotate them forward, changing the resistance to make it somewhat of an effort. And do this for 15 minutes. Next, change direction and rotate pedals backwards for another 15 minutes. Repeat sequence, as necessary, to complete workout.

Stretch Arm Muscles

Firstly, to stretch arm muscles, put elbow on the table with your arm bent, while keeping the other arm free. Secondly, position the top of your hand so that it is touching the pedal and grasp the pedals with fingers. Thirdly, starting with no resistance, slowly push down on the pedal. Next, pull the pedal back up. And, repeat with the other arm. Next, increase resistance and repeat sequence, as necessary, to complete workout.

Strengthen Upper Body Muscles

First, place pedal exerciser on a table with rubber mat. Next, grab pedals by the hands and rotate them forward, starting at zero resistance And, do this for 10 minutes. Next, gradually increase time and resistance. And, repeat sequence, as necessary, to complete workout.

Knee Injury

Most of all, you can use the pedal exerciser to increase flexibility of muscles surrounding your injured knee. Firstly, sit in a firm but comfortable chair to stabilize your back. Secondly, place the pedal exerciser in front of you. Thirdly, place your feet on the pedals and slowly pedal with zero resistance. Next, gradually increase time and resistance and repeat, as necessary, to complete workout.

Stretching Injured Knee

Finally, the pedal exerciser can be used as a stretching machine. Firstly, slide feet of the leg with injured knee in the pedal next to the floor. Secondly, rotate pedal to the highest height using the leg with injured knee. And hold that position. Next, gently push pedal back down and pull back up. And, repeat this sequence for 5 cycles.

Other Under Desk Exercise Machines

Comparison with Other Under Desk Exercise Machines

First and foremost, medical pedal exercisers have a circular motion of the lower legs and hence more circular movement of the knees. In addition, medical pedal exercisers exercise glutes, quads, hamstrings, and to a lesser extent the calves.

Meanwhile, the stepping action of sitting steppers requires pushing down on the pedals against hydraulic resistance. As a result, there is greater stress on the knees. But a better lower leg muscle workout, especially of the glutes, quads, hamstrings, and calves.

Finally, under desk elliptical machines produces a walking action swinging the lower legs back and forth. Consequently, the joints relax during the exercise. In addition, the under desk elliptical machines don’t put too much stress on the legs.

Other Under Desk Pedal Exercisers

Links to Under Desk Steppers

Links to Under Desk Ellipticals

How Aerobics for Seniors Helps to Be Healthy Strong

How Aerobics for Seniors Helps to Be Healthy Strong

Most noteworthy, people 60 and over start to show signs of physiological aging. For example, their gait isn’t as long or as quick as it was when they were younger. Or they get tired sooner. In fact, physiological aging is characterized by a decline in the maximal aerobic capacity of their lungs, and, a decline in their skeletal muscle strength. Consequently, aerobics for seniors helps ward off these declines and helps seniors become and stay healthy.

Aerobics for Seniors

Maximal Aerobic Capacity

First of all, maximal aerobic capacity is defined as the maximum rate of oxygen consumption during incrementally increasing exercise intensity. In fact, maximal aerobic capacity is an indicator or cardiorespiratory fitness.  Furthermore, the lung’s maximal aerobic capacity determines the intensity and duration of aerobics seniors can tolerate and do.

In addition, the greater the lung’s maximal aerobic capacity, the more intense aerobics seniors can do and do them for longer periods of time. Most of all, outward signs of reduced maximal aerobic capacity appear during aerobics for seniors, when seniors engage in aerobic physical activities. During these aerobic activities, seniors may start running out of breath earlier than when they were younger, or, do the aerobics with lower intensity. Finally, lower maximal aerobic capacity limits senior to functionally perform some physical activities.

Why Maximal Aerobic Capacity is Important for Seniors

Sedentary lifestyles cause the maximal aerobic capacity to decrease nearly 44 percent in males and 34 percent in females from the age of 20 to the age of 60. Seniors whose maximal aerobic capacity has dropped significantly become very challenged to autonomously complete activities of daily living. Consequently, it is important for seniors to work at increasing their maximal aerobic capacity.

And one of the most important ways to do that is with aerobics. Aerobics for seniors have been known to increase maximal aerobic capacity by nearly 13 percent in an eight to ten weeks senior aerobic training programs. Senior aerobic training programs of twelve to eighteen weeks have resulted in nearly 14 percent improvement, while 24 to 52 weeks of senior aerobic training has resulted in a nearly 17 percent improvement. Participating in aerobic training program or even doing aerobics independently potentially delays loss of independence. Finally, higher intensity aerobics leads to even greater improvements in maximal aerobic capacity. In fact, an increase of 25 percent is like getting back an estimated 12 years of vigor.

Cardio for Seniors

Cardio or aerobic workouts force the heart and lungs to pump more blood and oxygen to the muscles, brain, and the body. Consequently, cardio for seniors are hugely helpful for their health. In fact, regular cardio workouts cause the entire pulmonary system to increase the lung’s maximum oxygen capacity.

Aerobics for Seniors - Guidelines

Especially relevant, the latest senior aerobic guidelines recommend seniors get 150 minutes of moderate-intensity aerobic workout each week. However, if chronic conditions limit seniors to less than 150 minutes, seniors should be as physically active as possible.

In addition, when doing aerobics seniors should raise their heart rate for stretches of 10 minutes.  And in that time, seniors should do either moderately intense or vigorously intense aerobics.

Furthermore, the minimum time for moderately intense cardio is 30 minutes on each of the five days of the week. Moreover, seniors will get even more benefits if they exercise for 60 minutes on each of the five days.

On the other hand, seniors don’t have to do it all in one stretch. Indeed, seniors can break up the 30 minutes into shorter aerobic workouts of at least 10 minutes each. Most of all, only the total time spent on aerobic workouts should be at least 150 minutes per week.

Finally, for less fit adults,  recommendations also encourage the accumulation of relatively hard physical activity in intermittent periods of exercise and physical activity lasting 10 minutes or longer throughout the course of the day.

Aerobics for Seniors – Unstructured Activities

Lastly the 2007 ACSM/AHA guidelines seniors include unstructured approaches to increasing physical movement. These unstructured activities include:

  • 1
    Going for a walk after dinner
  • 2
    Frequently taking the dog for a walk
  • 3
    Walking briskly when doing errands
  • 4
    Parking the car as far away from the entrance as possible
  • 5
    Taking walking breaks instead of coffee breaks
  • 6
    Doing more energetic housework (for example, vacuuming)
  • 7
    Using stairs in place of elevators
  • 8
    Doing more mall walking
  • 9
    Lastly, while watching TV or reading a book, using pedals to exercise arms and legs

Subjective Measures of Intensity

As a rule, aerobics for seniors is done at a moderate intensity when the seniors breathing and heart rates are noticeably higher. However, seniors can still carry on a full conversation, except that their breathing may be heavier and or they may be sweating. In addition, on a 10-point scale, with zero being a state of rest, moderate intensity workouts would be a 5 or 6 on the 10-point scale.

As another way to get a grasp of moderate intensity, walking a distance of two miles in 30 to 40 minutes (or a walking speed of 3 to 4 miles per hour) would meet the definition of moderate physical activity.

Aerobics for Seniors

Seniors need just as much exercise as those under age 65. Furthermore, seniors can choose from a wide variety of available workouts. In fact, their choices include, swimming, walking, jogging, water aerobics, ballroom dancing, rowing, bicycling, to name just a few. And if you prefer going to the gym or sports clubs, you have your choice of treadmills, several kinds of elliptical machines, stair climbers, several kinds of cycles, and even rowing machines. Treadmills are great for walking because they provide a cushion for your feet. Elliptical machines, on the other hand, keep your feet grounded to the pedals. As a result, they are good for you back, hips, and knees. Finally, you can use spin cycles, upright bikes, or even recumbent bikes that provide back support.

Not into Aerobics - Seniors Can Still Get Brain Benefits

The Western University in Ontario, Canada reported in a 2019 study  that even with short burst of reasonably low intense aerobics, seniors can improve their brain health. Researchers found that even only 10 minutes of senior aerobic activity, like walking, on a treadmill improves cognitive functions (such as memory and attention) of seniors. Moreover, these benefits are achievable even by seniors who hadn’t exercised for a long time. The study of 17 seniors, with an average age of 73, found that boost in executive functions, such as planning and organizing, was achievable with aerobic exercise intensities ranging from moderate, heavy, and vigorous levels.

And these benefits are not limited to seniors with high levels of cardiorespiratory fitness. In fact, these benefits are achieved by seniors across a spectrum of senior aerobic intensities as well as across a spectrum of fitness levels. Meanwhile, seniors realize the cognitive benefits almost immediately.

What’s the Best Time for an Evening Workout

What's the Best Time for an Evening Workout

People have their own favorite time to exercise. The morning people prefer to work out in the morning. While others prefer to exercise around the lunch hours. And some prefer to exercise sometimes in the afternoon. Finally, some prefer the evening workout.

Evening Workout

Evening Workouts

But are there any downsides to working out in the evening hours.  Some downsides include the evening workout interfering with social activities. While other downsides include the possibility that an evening workout may interfere with your ability to sleep.

Working Out in the Evening

A recommendation, that’s been around for a while, is to avoid strenuous workouts before bed. Seems like there are several reasons for this recommendation, including that the workout before bed:

  • Increases the heart rate
  • Causes your body to release stimulating epinephrine, also known as, adrenaline
  • Causes core body temperature to rise during the workout and it stays high for four to five hours. Moreover, the high temperature may interfere with your need to fall asleep. In fact, the normal pattern is for your body temperature to go down as you approach bed time.List Element

However, people are not all affected the same way. For example, some couldn’t care less if they just came out of a High Intensity Interval Training (HIIT) workout. They may fall asleep as soon as they lay on the mattress.

Indeed, most people are able to fall asleep even after they exercise before bed. Especially relevant, a 2011 study reported that those who did 35 minutes of exercise before bed slept just as well as on those nights when they didn’t exercise.

2013 Survey of Evening Workout Effects on Sleep

In the meantime, the National Sleep Foundation in 2013 conducted a poll of about 1,000 people. And, the poll found that 83 percent of the people who exercised (at any time of the day, including evenings) slept better than those who didn’t exercise at all. In fact, only 3 percent of the late day exercisers said they slept worse on days when they exercised compared to days when they didn’t.

2013 Japanese Research on Effects of Evening Workout

A 2013 Hokusho University in Japan study reported that vigorous exercise within one hour of bedtime resulted in participants taking an average 14 minutes longer to fall asleep. Especially relevant, the participants in the study were 12 healthy males. The study pointed out that vigorous exercise created a large physiologic excitement, likely due to release of adrenaline, delaying the start of sleep.

2019 Meta-Analysis of Evening Workout Effects on Sleep

Next, the journal Sports Medicine reported, in February 2019, about a meta-analysis by researchers at ETH Zurich. In fact, the meta-analysis discovered that compared to people who didn’t exercise at all, people who exercised within four hours of going to bed showed no difference in the:

  • Time it took to fall asleep
  • Time spent awake during the night after falling asleep
  • Quality of their sleep

On the other hand, researchers found that exercise could actually improve sleep by increasing the percentage of time spent in slow-wave sleep, or deep sleep. In fact, study participants, who did some type of workout within four hours of bed, spent an average of 21.2 percent of the night in deep sleep. While those who didn’t exercise only spent an average of 19.9 percent of the night in deep sleep.

Especially relevant, the only exception to the above results were those doing HIIT. Seems like, vigorous exercise like HIIT, one hour before going to sleep can mess up sleep. And, this is because your heart rate goes very high during HIIT. Moreover, one hour just isn’t enough time for your heart rate to come back near its resting rate. Consequently, your body isn’t as relaxed and ready to fall and stay asleep.

Therefore, it’s necessary to limit the evening workouts to low or moderate intensity. In fact, researchers think that moderate intensity workouts, causes the parasympathetic nervous system to kick in. And, when that happens, your heart rate slows down which in turn, helps you relax.

Because people are different, each person has to try out the intensity of the workout before bed that will allow them to fall asleep after the workout.

2019 Observational Study of Evening Workout Effects on Sleep

A 2019 Australian study reported that 30 minutes of HIIT bike training had no effect on sleep. In addition, the HIIT session didn’t result in hunger pangs.

Above all, the study was based on only 11 middle-age men. Moreover, the study looked at how the men slept when they exercised in the morning (6 to 7 AM), afternoon (2 to 4 PM) and evening (7 to 9 PM).

Meanwhile, the study found sleep time was shortest when the men exercised in the morning. Next, the sleep time was the longest when the men exercised in the afternoon. Finally, the sleep time was somewhere in the middle when the men exercised in the evening.

In addition, there was only a one or two minute difference in the time to fall asleep between the morning, afternoon, and evening exercise sessions.

Next, researchers found reduced levels of the hunger hormone ghrelin when the men exercised in the evening.

Finally, the study reported that the men had more energy when they exercised in the afternoon or evening than when they exercised in the morning.

Weight Training as an Evening Workout

Research on hormones cortisol and testosterone indicates that weight training in the evening is best for building muscles. In fact, cortisol helps regulate blood sugar my breaking down muscle tissue (called catabolism) as needed. While testosterone, with the help of proteins, build muscles (called anabolism).

Cortisol levels are highest when you first get up in the morning and lowest in the evening. Similarly, testosterone levels are also highest in the morning and lowest in the evening. However, the ratio of testosterone to cortisol is highest in the evening. While both cortisol and testosterone levels dropped during the day, cortisol levels dropped more than testosterone levels. As a result, the evening provides a more anabolic, muscle-building environment for weight training. In fact, according to Applied Physiology, Nutrition, and Metabolism, anaerobic capacity is 7 percent higher in the evening when compared to morning. For this reason, early evening gym sessions are preferred by weight trainers.

Furthermore, temperature peaks in late afternoon. And research shows that muscle strength also peaks in the afternoon almost in sync with temperature. Moreover a 2005 study found that optimum performance is towards the end of the afternoon and early evening when the body temperature is also at its peak. In fact, a study found that those who weight trained after 6 PM in the evening gained 3 percent muscles while losing 4 percent body fat.

Finally, it is recommended that a carbs and protein post-workout meal be eaten within 45 minutes after the end of the weight training workout. Indeed a delay of carb consumption by as much as two hours may result in 50 percent lower rates of glycogen synthesis. On the other hand, you could eat the meal before the weight training session.

Conclusion

In conclusion, vigorous exercise such as HIIT workouts pumps out adrenaline, just before bedtime, which may delay start of sleep. However, light or moderate intensity workout before bed likely will have minimal, if any, impact on your sleep. However, because of individual differences, the best way to determine if a workout before sleep works for you, is to experiment.

Meanwhile, if you are under stress before bedtime, a vigorous workout before bed is the best thing to release all that stress, clear the mind and help you sleep.