Pedal Exerciser Exercise Guide

By Crystal Welch

Pedal exercisers allow you to increase your circulation, coordination, range of motion and muscle strength. Whether you use the exerciser for an upper body or lower body workout, you will receive the benefits of convenience and versatility. You can use your pedal exerciser as part of your regular exercise routine, as part of your rehabilitation from an injury or as an alternative to your usual exercise equipment.

Aerobic Workout

Improve your heart health by using your pedal exerciser as part of your aerobic conditioning 30 minutes per day for at least 5 days of the week. Use it in place of a standard or exercise bike. While pedaling with your feet, work out to the point where you are sweating and beginning to become breathless, but are still able to carry on a conversation. If you cannot talk and pedal at the same time, you are overdoing it. According to the American Heart Association, a moderately brisk workout of this nature will help decrease your risk of many health concerns.

Lower Body

Put your pedal exerciser underneath your work desk. Instead of heading to the vending machine or refrigerator for a snack, pedal for a few minutes. Not only will you burn calories, but you will be strengthening your leg muscles. Place your pedal exerciser on the floor in front of the sofa when you are at home, too, and pedal while watching television or listening to music. Start out in 20 minutes increments with no tension. Some models of pedal exercisers allow for tension changes. If yours does, increase the tension as you progress along your exercise routine.

If you recently had a knee injury, use your pedal exerciser to increase the flexibility of the muscles surrounding your knee. As a replacement for a stationary bike, a pedal exerciser offers you the opportunity to get the same type of rehabilitation workout. Sit in a comfortable yet firm chair to stabilize your back. Place your pedal exerciser on the floor in front of your chair. Place your feet in the pedals and slowly begin to pedal with no tension. As you progress, gradually increase your time duration and tension level. An alternative to executing an entire pedal movement involves using the pedal exerciser as a stretching machine. Slide your feet into the stirrups. Bring the pedal to the highest level possible with our affected leg. Hold. Gently push the pedal back down and pull back up. Repeat this rocking movement for 5 repetitions.

Upper Body

Use your pedal exerciser to strengthen your upper body muscles. Place your pedal exerciser on the table in front of you. Grab hold of the pedals. Begin pedaling at the zero tension settings; do this exercise for 10 minutes. Gradually increase your time duration and tension settings as you progress.

To stretch your arm muscles, put one elbow on the table with your arm bent (keep your other arm free), then position the top of your hand so that it is touching the pedal. Grasp the stirrups with your fingers. Slowly push down on the pedal. Start with no tension. Pull the pedal back up. Repeat with the other arm. Increase the tension as you progress.

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