Vibration Plate Buyers Guide

Contains vibration plate buyers guide that is used in conjunction with vibration plate FAQ to find the best vibration plate, 3D vibration plate, or 4D vibration plate for you.

Background

First and foremost, there are two types of vibration platform machines: one with handrails or column and the other without.  Now, machines with handrails have a raised console. Also, the handrails help older adults, the elderly and others with balance issues, to maintain balance. In addition, the raised console enables the user to easily see the display

Meanwhile, vibration plates, which are machines without handrails, are easy to move around and store. Also, since they are open, you are able to do exercises that you couldn’t on machines with handrails. However, it may be hard to see the display when you are standing on a plate. On the other hand, those with balance issues can position these plates next to a table, chair or some other fixed support to help you with balance.

Acceleration

First, linear vibrations are heavily impacted by acceleration.  By the way, acceleration is measured in units of gravity.  And, the greater the acceleration, the more gravity becomes a factor in causing your body to work harder. 

However, it is medically documented that extremely high G-Forces are not good for the body. In fact, there is plenty of evidence that relatively high peak G-Force levels can be severely damaging if they are at the resonant frequency of your organs and connective tissues. Moreover, these high G-Forces can lead to irreversible damage to soft tissue, possibly harm kidneys, damage joints, cause brain injury, and detach retinas. Lastly, there is even a chance of fatality.

Therefore, it is important to use a vibration plate capable of delivering only between 2 to 4 G forces. By the way, most average people may find a 5 G force challenging.

Accessories

Second, vibration plates with resistance bands or straps allow you to get an upper body workout.  Also, some machines have the option of adding mats on top of the plate to reduce the intensity of a workout.  By the way, these mats may be useful for beginners. 

Amplitude

Third, amplitude is the distance a plate travels from either the lowest position to the highest position for vertical vibrations, one side to another for lateral vibrations, and from the back to the front also for lateral vibrations.  Also, amplitude is measured in millimeters. And, typically, amplitude ranges from one to ten millimeters.  For example, an amplitude of 3 millimeters means the plate moves 3 millimeters from one position to the other.  Moreover, the higher the amplitude the more intense the workout.

Furthermore, on a side to side, teeter totter, see-saw like oscillating platform, there is one way to adjust the amplitude. And, that is to move your feet closer to or further away from the center or fulcrum of the platform. Indeed, the further away your feet are from the center, the higher the amplitude and stronger the impact.

Display

Fourth, a LED display allows you to track your workout time, vibration speed, heart rate, and calories expended.

Frequency

Fifth, frequency of vibration, is the rate at which the plates move side to side, back and forth, or up and down. Incidentally, frequency is measured in Hertz. So, a 60 hertz plate will move side to side or up and down 60 times in one second. By and large, a plate typically vibrates at a frequency of 15 to 70 hertz.

Firstly, a frequency of 40Hz for the ankles.

Secondly, a frequency of 25 Hz for the knees.

Thirdly, a frequency of 20 Hz for the hips.

Lastly, a frequency of 10 Hz for the spine.

Motor Capacity

Next, a motor with higher horsepower or watts means it can handle heavier users. Also, it can deliver power to vibrate a plate with greater amplitude, more G forces, and higher frequencies.

In addition, a high capacity motor is also quieter than a smaller one because it doesn’t have to work so hard to deliver power.  By the way, motors used in whole body vibration machines usually range from 300 to 2200 watts (0.4 to 3 HP).

Also, some plates have more than one motor. Consequently, the vibration machine can provide multiple types of movements.  For example, it can provide both up-and-down seesaw oscillations as well as up-and-down linear vibrations. As a result, you get the benefits of both types of vibrations.

Noise

Next, look for a whole body vibration machine that runs quietly. Noisy machines can not only make your experience suffer, but also disturb others around you.

Plate Size

Also, a large vibrating plate provides added space which allows for a greater range of exercises to be performed.  But a large platform also negatively effects the acceleration and frequency.  Lastly, a large plate requires a larger motor to operate properly.

Plate Surface

In addition, plates come in two shapes. The standing surface is either flat or it is curved. Now, a curved surface widens your stance. Consequently, you maximize your contact and your body gets the most benefits from the vibrations.

Programs

By and large, vibration plates usually come with their own workout programs.  Moreover, these are specifically designed workouts that control the machine and automatically alter the settings. Consequently, they save you the effort of having to press buttons.

Remote Control

Most of all, a remote control offers a convenient way to adjust vibration parameters like speed, amplitude, workout time, and preset programs. Incidentally, a remote control is necessary for vibration plates.

Speed

Now, the speed determines the intensity of your oscillating workout. By the way, the higher the speed setting, the less you benefit from it.  So, if you are a beginner or if you want a massage, the speed settings should be in the higher ranges.  Meanwhile, if you are an intermediate user, the speed setting should be in the middle range. Lastly, if you are an advanced user, the speed setting should be in the lower ranges. Indeed, the lower speed setting works the muscles and the body.

By the way, speeds less than ten are best for lymphatic drainage.

Vibrations

Most of all, plates can deliver several types of vibrations, including up-and-down seesaw or teeter totter oscillations, up-and-down linear vibrations, side-to-side linear vibrations, and back-and-forth linear vibrations.

Now, in a up-and-down seesaw or teeter totter oscillation the plate seesaws up-and-down by pivoting around a central point, which closely mimics a walking motion: with one foot rising and the other falling. Meanwhile, in a side-to-side linear vibration the body moves linearly side to side. Incidentally, pivotal oscillations are characterized by their speed or frequency, amplitude, and somewhat by acceleration.

Next, linear vibrations make the plate move up-and-down vertically, back-and-forth laterally, or side-to-side laterally along a single dimension or axis.  Moreover, up-and-down linear vibrations have a higher impact because both sides of your body go up and down simultaneously. Meanwhile, linear vibrations are characterized by their frequency, amplitude, and acceleration.

3D Vibration Plates

3D vibration plates provide two concurrent movements or vibrations. Some of them are listed below.

up-and-down seesaw oscillations

up-and-down linear vibrations

side-to-side linear vibrations

back-and-forth linear or pulse vibrations

4D Vibration Plates

4D vibration plates provide three concurrent movements or vibrations. Some of them are listed below.

up-and-down seesaw oscillations

up-and-down linear vibrations

side-to-side linear vibrations

back-and-forth linear or pulse vibrations

Warranty

Incidentally, low end vibration plates may not come with any warranty.  While, some may come with a one-year warranty. And, others, may even come with a lifetime warranty.

Weight Capacity

Finally, it’s important to select vibration plates that can support your weight. If they can’t the motor gets overloaded. Consequently, it may fail sooner than designed.

Vibration Platform Machine Buyers Guide

Vibration platform machine buyers guide for vibration platform machines with handrails helps you understand what to look for in these machines. Also, this vibration platform machine buyers guide is used in conjunction with vibration platform machine frequently asked questions to provide additional insight.

Acceleration

First, lineal vibrations are heavily impacted by acceleration.  Incidentally, acceleration is measured in units of gravity.  And, the greater the acceleration, the more gravity becomes a factor in causing your body to work harder. 

By the way, it is medically documented that extremely high G-Forces are not good for the body. In fact, there is plenty of evidence that relatively high peak G-Force levels can be severely damaging if they are at the resonant frequency of your organs and connective tissues. Also, these high G-Forces can lead to irreversible damage to soft tissue, possibly harm kidneys, damage joints, cause brain injury, and detach retinas. Lastly, there is even a chance of fatality.

Therefore, it is important to use a vibration machine capable of delivering only between 2 to 4 G-Force. Incidentally, most average people may find a 5 G-Force challenging.

Accessories

Second, vibration machines with resistance bands or straps allow you to get an upper body workout.  Also, some machines have the option of adding mats on top of the vibrating platform to reduce the intensity of a workout.  By the way, these mats may be useful for beginners. Lastly, some machines have connectivity features like MP3, USB, Bluetooth, others.

Amplitude

Third, amplitude is the distance the platform travels from its lowest position to its highest position.  Meanwhile, amplitude is measured in millimeters. And, typically, amplitude ranges from one to ten millimeters.  For example, an amplitude of 3 millimeters means the platform moves 3 millimeters from one position to the other.  Also, the higher the amplitude the more intense the workout.

Furthermore, on a side to side oscillating platform, there is one way to adjust the amplitude. And, that is to move your feet closer to or further away from the center or fulcrum of the platform. Indeed, the further away your feet are from the center, the higher the amplitude and stronger the impact.

Display

Fourth, a LED display allows you to track your workout time, vibration speed, heart rate, and calories expended.

Frequency

Fifth, frequency is the rate at which the platform moves side to side or teeter totter as in a seesaw, up and down vertically, or side to side horizontally. Incidentally, frequency is measured in Hertz. So, a 60 hertz platform will move side to side or up and down 60 times in one second. By and large, a platform typically vibrates at a frequency of 15 to 70 hertz.

Now, lineal platforms typically move up and down at frequencies in the 30 – 70 hertz range. While pivotal platforms typically move side to side at frequencies in the 5 to 30 hertz range. Incidentally, a frequency range of 4-12 hertz is great for recovering from injuries, toning muscles, and losing a few pounds.

Handrails or Column

Next, there are two types of vibration platform machines: one with handrails or column and the other without.  Now, machines with handrails have a raised console. Most of all, the handrails help older adults, the elderly, those with limited mobility, and others with balance issues, to support themselves and maintain balance. In addition, since they are standing on the platform, the raised console enables the user to easily do the following.

First, easily see the display.

Second, start or stop the machine.

Third, change the speed.

Fourth, change the workout program.

Finally, view the heart rate, speed, and time spent on the machine.

On the other hand, if they were using a platform without a raised console or a remote controller, they would have to bend over to use the console. 

Next, machines with handrails allow you to do workouts such as squats and many others where holding the handrails help you maintain balance. However, machines with handrails are, generally, not convenient to easily move. So, they are used in a relatively fixed desirable location.

Motor Capacity

Now, a motor with higher horsepower or watts means it can be used by heavier users. Also, it can deliver power to vibrate a platform with greater amplitude, generate more G-Forces, and higher frequencies.

In addition, a high capacity motor is also quieter than a smaller one because it doesn’t have to work so hard to deliver power.  By the way, motors used in whole body vibration machines usually range from 300 to 2200 watts (0.4 to 3 HP).

Furthermore, some machines have more than one motor. Consequently, the vibration machine can provide multiple types of movements. For example, it can provide both pivotal or side to side oscillations as well as lineal or up/down vibrations. As a result, you get the benefits of both types of vibrations.

Noise

Next, look for a whole body vibration machine that runs quietly. Noisy machines, can, not only make your experience suffer, but also disturb others around you.

Platform Size

Meanwhile, a large vibrating platform provides added space which allows for a greater range of exercises to be performed.  But, a large platform also negatively effects the acceleration and frequency.  Lastly, a large platform requires a larger motor to operate properly.

Programs

By and large, vibration platform machines usually come with their own workout programs.  Moreover, these are specifically designed workouts that control the machine and automatically alter the settings. Consequently, they save you the effort of having to press buttons.

Remote Control

Now, a remote control offers a convenient way to adjust vibration parameters like speed, amplitude, workout time, and preset programs. Incidentally, a remote control is not necessary for vibration machines with handrails.

Speed

Next, the speed also determines the intensity of your workout. By the way, the higher the speed setting, the less you benefit from it.  So, if you are a beginner or if you want a massage, the speed settings should be in the higher ranges.  Meanwhile, if you are an intermediate user, the speed setting should be in the middle range. Lastly, if you are an advanced user, the speed setting should be in the lower ranges. Indeed, the lower speed setting is better for exercising muscles and body.

By the way, speeds less than ten are best for lymphatic drainage.

Vibrations

Most of all, vibration platform machines can deliver several types of vibrations, including pivotal or teeter totter and lineal or up and down or horizontally.

Now, pivotal platforms pivot around a central point, which closely mimics a walking motion: with one foot rising and the other falling.  Moreover, the body moves side to side. Meanwhile, pivotal oscillations are characterized by their frequency, amplitude, and somewhat by acceleration.

Lastly, lineal platforms make the platform vibrate in one direction: either vertically or horizontally.  Moreover, lineal machines have a higher impact because both sides of your body go up and down or side to side simultaneously. Meanwhile, lineal vibrations are characterized by their frequency, amplitude, and acceleration.

Warranty

Next, low end vibration platform machines may not come with any warranty.  While, some may come with a one-year warranty.  And, others, may even come with a lifetime warranty.

Weight Capacity

Finally, it’s important to select vibration platform machines that can support your weight. If they can’t the motor gets overloaded. Consequently, it may not work as long as one which is not overloaded. Incidentally, machines with higher horse power (or HP) generally support higher weight and vice versa.

Under Desk Elliptical FAQ

This post contains under desk elliptical FAQ or frequently asked questions. Incidentally, this under desk elliptical FAQ is used to understand under desk elliptical machines, reviewed elsewhere on this site. Also, use with under desk elliptical buyers guide to find the best.

Q. What are desk elliptical machines used for?

A. Most of all, sitting elliptical machines are used to get some exercise to stay healthy. Also, they are used to tone leg muscles and get some cardiovascular workout. And, they are mostly used while sitting.

Q. What do people do while sitting and how long?

A. According to the 2017 American time use survey by Bureau of Labor Statistics, part of the average American’s time each day is spent as follows:

First, 1.11 hours on eating and drinking.

Next, 4.14 hours working.

Also, 0.52 hours on socializing.

In addition, 2.5 hours watching TV.

Finally, 0.16 hours on the telephone, going to mail, and email.

For the most part, all these activities involve sitting. As a result, the average American spends 8.43 hours each day sitting. Most noteworthy, this number is consistent with other surveys and studies on sitting.

Q. What are the consequences of sitting too much?

A. First and foremost, prolonged sitting on a regular basis results in health problems such as:

First, metabolic syndrome.

Second, poor blood circulation.

Third, obesity.

Fourth, posture.

Also, develop diseases.

For example, cancer.

Next, mental health.

Also, shortens longevity.

Finally, earlier mortality.

But most of all, prolonged sitting effects muscles in the arms and the lower body.

Q. How does prolonged sitting effect muscles in the lower body?

A. The legs contain the most muscle groups in your body. Too much sitting causes the quads, hamstrings, and calves to change. In fact, these muscles become less toned as the muscles get smaller and less defined. Indeed, the effects are first seen on your upper legs and hips, where fat deposits are common. These changes are largely because fat in this area tends to be less metabolically active than fat in other areas of the body.

Next, the buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius, and gluteus minimus. Too much sitting causes these muscles to soften and become undefined, leaving the butt looking flat and misshapen. Moreover, as these muscles lose their tone, you may have difficulty maintaining good balance.

Q. How does a desk elliptical machine help?

A. In fact, sitting elliptical machines are used to exercise legs while working at a desk. Furthermore, they are used when sitting in a chair or couch to exercise legs.

First and foremost, a study was published in the March 21 2019 edition of the American Journal of Preventive Medicine. In fact, the study looked at 14 years of activity and inactivity data of 92,500 people. Meanwhile, one study group consisted of participants who were least active with less than 17 minutes a day of moderate to vigorous physical activity. And, the study found that if these participants replaced just 30 minutes of sitting with light activity, their risk of premature death falls by 14 percent. On the other hand, if these participants replaced 30 minutes of sitting with moderate to vigorous physical activity, their risk of premature death fell by an even larger 45 percent.

Q. Is there evidence that using sitting elliptical machines actually helps?

A. Now, many studies show that physical inactivity and sedentary work environments increases insulin resistance. Moreover, this increase in insulin resistance leads to higher risk of obesity, diabetes and heart disease. However, a recent study showed that exercising, while sitting, improves the body's insulin response and thereby reduce these risks.

Research

In fact, University of Massachusetts researchers published a study in October 2018 issue of Medicine & Science in Sports & Exercise. Indeed, the study reported that pedaling while working improves the body’s insulin response. While this study used pedals, sitting elliptical machines are simply another way to get an equivalent exercise as the pedals. Consequently, the results of this study apply to sitting elliptical machines also.

Meanwhile, the study comprised of six men and six women overweight/obese full-time sedentary office workers. And, these seated participants pedaled for two hours while working at their desks. Incidentally, the participants pedaled at their own pace for as little or as much time as they chose.

Next, after eating a light meal, the participants provided blood samples. The blood samples were used for analysis of metabolic responses of glucose, insulin and free fatty acids. Indeed, glucose, insulin, and free fatty acids are linked to obesity, insulin resistance and type 2 diabetes.

When compared to sedentary behavior, the study showed that pedaling required significantly less insulin to maintain glucose concentrations. Consequently, their insulin levels were lower, which in turn, reduced their risk of obesity, diabetes, and heart disease. Consequently, the body doesn’t work so hard to maintain blood glucose and fatty acid levels when pedaling. Best of all, their work output and efficiency were not affected by the pedaling.

Finally, sitting elliptical machines are better than treadmill or standing desk because long periods of standing lowers productivity besides being tiring.

Q. What muscles do desk elliptical machines exercise?

A. Leg muscles are exercised by sitting elliptical machines. The sitting elliptical is set on the floor with you sitting in a chair behind it. Furthermore, in this mode, the elliptical is used to strengthen and tone legs. Especially relevant, the muscles exercised include the hips flexors, glutes, calves, hamstrings and quadriceps.

Q. What are the benefits of desk elliptical exercisers?

A. You can expect the following benefits from using a desk elliptical exerciser:

First and foremost, provides a passive, low-attention workout.

Second, burn calories and reduce cellulite.

Third, build good body shape.

Fourth, boost your energy level and productivity.

Fifth, relax your body and reduce your stress.

Also, improve health of your whole body.

In addition, improve metabolism.

Furthermore, improve blood circulation.

Meanwhile, improves cardiovascular functions.

Next, improves coordination of arms and legs.

Also, provide a low-impact workout that won’t jar your back, knees, hips, or ankles.

In addition, exercises your abs and core muscles.

Furthermore, exercise hip flexors, which includes the psoas and illiacus muscles.

Moreover, exercise hip abductors, which includes the gluteus medius, gluteus minimus, and tensor fasciae latae.

Next, exercise quads, hamstrings, and calf muscles.

Also, exercise ankle and foot muscles.

In addition, help your posture.

Furthermore, exercises your upper body.

Most of all, exercises your arms and shoulders.

Next, improves body flexibility.

Also, rehabilitation following surgery or injury.

In addition, builds endurance.

Finally, save money on gym or fit club membership dues.

Q. How many calories are used by using the desk elliptical machine?

A. A July 2014 study in the Journal of Science and Medicine in Sport reported on sitting elliptical use. Specifically, the study reported on the feasibility of using sitting elliptical machines during sedentary activities. Indeed, 32 physically inactive adults ranging in age from 25 to 65 were recruited.

Overall average calories expended

In fact, participants expended a median of 179 calories per hour while using the sitting elliptical. Moreover, this was 89 calories per hour more than they expended while sedentary. Incidentally, the participants used the sitting elliptical at a rate of 76 strides per minute. Especially relevant, these participants would lose about 9 pounds if they used the sitting elliptical for one hour each day for one whole year.

Calories expended by men

Meanwhile, men expended a median of 216 calories per hour while using the desk elliptical. Moreover, this was 33 calories per hour more than they expended while sedentary. Incidentally, the men used the desk elliptical at a rate of 85 strides per minute. Especially relevant, these men would lose about 3.5 pounds if they used the desk elliptical for one hour each day for one whole year. Finally, among the men, there was most interest in using the desk elliptical for watching TV, reading, and doing computer work.

Calories expended by women

Next, women expended a median of 144 calories per hour while using the sitting elliptical. Moreover, this was 76 calories per hour more than they expended while sedentary. Incidentally, the women used the sitting elliptical at a rate of 75 strides per minute. Especially relevant, these women would lose about 8 pounds if they used the sitting elliptical for one hour each day for one whole year. Finally, among the women, there was even greater interest in using the sitting elliptical for watching TV, reading, and doing computer work.

Q. Are there guidelines on how to use desk elliptical exercisers?

A. First and foremost, to get the most out of the desk elliptical, use proper form. In fact, that is key to a safe and effective workout. Manufacturer guidelines recommend that users sit in a chair that has a slight backward slope, allowing the user to lean back slightly. Also, use a chair that’s not going to move around as you use the desk elliptical. To be sure, put a mat underneath your chair or use a heavier chair.

The back of the desk elliptical (which is the side nearest your heels) should be placed roughly 8 to 10 inches from the front of the chair. As a result, your legs are slightly extended during the workout. Next, when a foot is in the "up" or “highest” position, its corresponding thigh should be roughly parallel to the floor, with the knee and lower leg forming an angle of approximately 110 degrees.

Most of all, as you use the desk elliptical, hold onto the sides of the chair and brace your abdominals throughout the movement. As a result, your leg muscles get isolated which prevents compensatory movements that bring your upper body into the exercise.

Q. How do desk elliptical exercisers help while in rehab or recovering from injuries?

A. Desk elliptical machines are easier on your joints than under desk pedals. Consequently, they are best for anyone who had a hip or knee replacement surgery. The natural oval movement of the machine ensures that your hips, knees, and ankles stay properly aligned, preventing more wear and tear on your body. And, because many knee injuries are a result of weak quads, a daily low-impact activity, like working out on the desk elliptical will help to strengthen those muscles.

Next, desk elliptical machines can increase blood flow to knee cartilage and strengthen the muscles around the knees. This helps keep your knee joints healthy. In addition, desk elliptical machines strengthen your quads, hamstrings, and ankles – all of which helps your knees. By having your feet always pressing into the pedals protects your joints from twisting. Furthermore, it also improves balance and keeps your body in alignment.

Q. How long should you use desk elliptical exercisers?

A. While there is much to gain from using desk elliptical machines, there are a few things to consider. First and foremost, the under desk elliptical should not become a distraction that causes your work performance to suffer. In fact, it’s best to use the desk elliptical only with a light workload and you have the time to get a little bit distracted. But, under a moderate to high workload intensity, it’s best to not use the desk elliptical.

Next, using the desk elliptical at work for the first time, you are bound to get tired and that may interfere with your work performance. So, cut back and very slowly get used to using the desk elliptical at work. On the other hand, if you are home and watching TV, there is nothing better than using the desk elliptical to burn some calories and benefit from watching TV.

Q. How do desk elliptical exercisers compare with other desk exercise machines?

A. First and foremost, desk elliptical machines produces a walking action. Consequently, the joints relax during the exercise. In addition, these elliptical machines don’t put too much stress on the legs.

As a result, these elliptical machines have a lower impact than a sitting stepper. Specifically, the sitting stepper motion requires pushing down on pedals against hydraulic resistance. Consequently, there is greater stress on the knees but a better lower body muscle workout.

Finally, under desk pedals have a greater circular motion of the lower legs and hence more movement of the knees than these elliptical machines.

Q. What should you look for in a desk elliptical machines?

A. First and foremost, itemize what you want from a sitting elliptical machine. For example, the list below gives you a start.

First, how much physical space is there for the sitting elliptical?

Next, does the sitting elliptical need to keep track of workouts?

Also, is the sitting elliptical going to be used for exercising your legs and/or arms?

Furthermore, how much are you going to use the sitting elliptical every day?

Finally, are you going to use it under a desk at the office or under a table at home?

Indeed, answers to these questions and others will help guide you to the sitting elliptical that's best for you.

Medical Pedal FAQ

Medical pedal FAQ or frequently asked questions give insight into medical pedal exercisers, reviewed elsewhere on this site. Also, use medical pedal FAQ with medical pedal buyers guide to help find the best exerciser.

Q. What are Medical Pedal Exercisers?

A. Above all, the medical pedal 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, these pedals are not designed for regular or heavy workouts. Consequently, medical pedals have the following design features:

First, the exerciser provides low resistance.

Also, the exerciser is lightweight.

Moreover, the pedals move forward and backwards.

In addition, the exerciser exercises both legs and arms.

Finally, they are easy to move.

Q. Why are Medical Pedals Helpful?

A. Most of all, the medical exercise pedals help you in the following ways.

First and foremost, the medical exercise pedal improves mobility.

Next, it improves blood circulation.

Also, it strengthens legs and arms. For example, by exercising hips flexors, glutes, calves, hamstrings and quadriceps. Also, exercising biceps, triceps, and forearms.

In addition, it is used for physical therapy of legs, arms, knees, and shoulders.

Furthermore, it is used for knee or shoulder rehabilitation following surgery or injury.

In addition, it improves joint flexibility of shoulders, elbows, and wrists.

Also, the medical exercise pedal prevents muscle rigidity during rehabilitation of the elderly.

And, it is used for body rehabilitation – activate stiff legs and arms.

Finally, the medical exercise pedal provides gentle low impact exercise for muscle toning during physiotherapy.

Q. How are Medical Pedals Used?

A. Medical pedals are used in the following ways.

The Wrong Way

First and foremost, a medical exercise pedal 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 medical exercise pedal too far away from your chair, the medical exercise pedal will either slide or tilt forward.

The Correct Way

Therefore, keep the medical exercise pedal 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 medical exercise pedal 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 medical exercise pedal 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 medical exercise pedal 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 medical exercise pedal to increase flexibility of muscles surrounding your injured knee. Firstly, sit in a firm but comfortable chair to stabilize your back. Secondly, place the medical exercise pedal 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 medical exercise pedal 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.

Q. How do Medical Pedals Compare with Other Desk Exercise Machines?

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

Meanwhile, the stepping action of sitting steppers, listed below, 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, also listed below, 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.

Pedal Exerciser FAQ

Pedal exerciser FAQ or frequently asked questions (FAQ) provide insight into all types of pedal exercisers, reviewed elsewhere on this site. Also, refer to the pedal exerciser buyers guide for more insight into these pedal exercisers.

Q. What are pedal exercisers used for?

A. Peddle exercisers are used to get some exercise to stay healthy. Moreover, they are used to tone leg and arm muscles and get some cardiovascular workout. And, they are mostly used while sitting.

Hours spent sitting

According to the 2017 American time use survey by Bureau of Labor Statistics, part of the average American’s time each day is spent as follows:

First and foremost, American's spend 1.11 hours on eating and drinkingNext, they spend 4.14 hours working.

Also, they spend 0.52 hours on socializing.

Meanwhile, they spend 2.5 hours watching TV.

Finally, they spend 0.16 hours on the telephone, going to mail, and email.

For the most part, all these activities involve sitting. As a result, the average American spends 8.43 hours each day sitting. Most noteworthy, this number is consistent with other surveys and studies on sitting.

Consequences of too much sitting

Especially relevant, prolonged sitting on a regular basis results in health problems such as:

First, metabolic syndrome.

Next, poor blood circulation.

Also, obesity.

Moreover, posture.

In addition, develop diseases.

For example, cancer.

And, mental health issues.

In addition, longevity.

Finally, mortality.

But most of all, prolonged sitting effects muscles in the arms and the lower body.

Effect of sitting on arm muscles

The major muscle groups in the arms are:

First, the biceps located in front of the upper arms.

Next, the triceps located in the back of upper arms.

Finally, the forearms in the lower arms.

All these arm muscles are affected by sitting too much. In fact, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.

Effect of sitting on lower body muscles

The legs contain the most muscle groups in your body. Too much sitting causes the quads, hamstrings, and calves to change. In fact, these muscles become less toned as the muscles get smaller and less defined. Indeed, the effects are first seen on your upper legs and hips, where fat deposits are common. These changes are largely because fat in this area tends to be less metabolically active than fat in other areas of the body.

Next, the buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius, and gluteus minimus. Too much sitting causes these muscles to soften and become undefined, leaving the butt looking flat and misshapen.

Moreover, as these muscles lose their tone, you may have difficulty maintaining good balance.

That’s where pedal exercisers help. In fact, pedal exercisers are used to exercise legs while working at a desk. Furthermore, pedal exercisers are used when sitting in a chair to exercise legs and arms.

Q. How do pedaling exercisers help?

A. By providing some cardio workout, these machines help mitigate some of the negative effects of prolonged sitting.

First and foremost, a study was published in the March 21 2019 edition of the American Journal of Preventive Medicine. In fact, the study looked at 14 years of activity and inactivity data of 92,500 people. Meanwhile, one study group consisted of participants who were least active with less than 17 minutes a day of moderate to vigorous physical activity. And, the study found that if these participants replaced just 30 minutes of sitting with light activity, their risk of premature death falls by 14 percent. On the other hand, if these participants replaced 30 minutes of sitting with moderate to vigorous physical activity, their risk of premature death fell by an even larger 45 percent.

Q. Is there proof that using exercising pedals really help?

A. Studies show that physical inactivity and sedentary work environments increases insulin resistance. Moreover, this increase leads to higher risk of obesity, diabetes and heart disease. However, a recent study showed that exercising, while sitting, improves the body's insulin response and thereby reduce these risks.

In fact, University of Massachusetts researchers published a study in October 2018 issue of Medicine & Science in Sports & Exercise. Indeed, the study reported that pedaling while working improves the body’s insulin response.

Meanwhile, the study comprised of six men and six women overweight/obese full-time sedentary office workers. And, these seated participants pedaled for two hours while working at their desks. Incidentally, the participants pedaled at their own pace for as little or as much time as they chose.

Next, after eating a light meal, the participants provided blood samples. The blood samples were used for analysis of metabolic responses of glucose, insulin and free fatty acids. Indeed, glucose, insulin, and free fatty acids are linked to obesity, insulin resistance and type 2 diabetes.

When compared to sedentary behavior, the study showed that pedaling required significantly less insulin to maintain glucose concentrations. Consequently, their insulin levels were lower, which in turn, reduced their risk of obesity, diabetes, and heart disease. Consequently, the body doesn’t work so hard to maintain blood glucose and fatty acid levels when pedaling. Best of all, their work output and efficiency were not affected by the pedaling.

Finally, pedaling is better than treadmill or standing desk because long periods of standing lowers productivity besides being tiring.

Q. What muscles do pedaling machines exercise?

A. First and foremost, these machines exercise leg muscles. Also, some exercise arm muscles.

Exercising leg muscles

Leg muscles are exercised by pedal exercisers. In fact, the exerciser is set on the floor with you sitting in a chair behind it. Furthermore, in this mode, the exerciser is used to strengthen and tone legs. Especially relevant, the muscles exercised include the hips flexors, glutes, calves, hamstrings and quadriceps.

Exercising arm muscles

Meanwhile, some pedal exercisers are used for exercising arms. In fact, the pedal exerciser is placed on a table while you are sitting in a chair. Furthermore, in this mode, the pedal exerciser is used to strengthen and tone arms. Especially relevant, the muscles exercised include the biceps, triceps, shoulders and forearms.

Q. What are the benefits of pedaling gear?

A. Most of all, pedal exercisers provide the following benefits:

First of all, they help prevent varicose veins.

Next, they exercise calf muscles which increases blood circulation to your feet and ankles and stops blood from pooling. As a result, your risk of deep vein thrombosis or blood clots is reduced.

Also, they help reduce numbness in feet and ankles.

In addition, they help prevent swelling of feet, ankles, and legs from water retention due to edema. Indeed, regular use of the pedal exerciser, will reduce these symptoms of edema.

Next they help reduce damage to the knees. In fact, the smooth moving pedal exerciser does not cause body joints to get jerked or suddenly shocked. However, while the pedal exerciser does not harm the knees, people with sustained injuries or weak knees should consult a doctor before using the pedal exerciser.

Also, they help you burn calories and lose weight.

Finally, they give you some aerobic exercise.

Only some pedal exercisers help strengthen and tone arms. In fact, these pedal exercisers exercises biceps, triceps, shoulders and forearms.

Q. How are pedaling gears used?

A. 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.

Q. How do pedaling machines compare with other desk exercise machines?

A. First and foremost, pedal exercisers have a circular motion of the lower legs and hence more circular movement of the knees. In addition, 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.

Q. What should I be looking at in pedaling machines?

A. First and foremost, itemize what you want from a pedal exerciser. For example, the list below gives you a start.

First and foremost, how much physical space is there for the pedal exerciser?

Next, does the pedal exerciser need to keep track of workouts?

Also, is the pedal exerciser going to be used for exercising your legs and arms?

Lastly, how much use is the pedal exerciser going to get every day?

Indeed, answers to these questions and others will help guide you to the pedal exerciser that's best for you.