Cycling Exercise at your Work Desk or at Home
Get good and healthy exercise while:
- • working seated at your desk,
- • watching television in your favourite chair,
- • reading a book,
- • playing fun video games,
- • chatting on the phone (work or home),
- • or any time you are just sitting.
How to Pedal the DeskCycle for Most Benefit
When used correctly the DeskCycle will stay in place. It has a nice solid wide base so it won’t tilt.
Pedalling the DeskCycle the Proper Way
Best Practice is to Pedal Downward!
- • If you look at the pedals like the are on a clock face, your downward push will start when it is in the 1 o’clock position or just past the top.
- • When you have rotated past the lowest or 6 o’clock position you can stop applying pressure with that foot and switch pressure to the other foot which is now at the top of your pedals.
- • As you can see on the illustration the pedalling should be in a downward direction.
- • Keeping your toes pointed forward will prevent your heels from scuffing on the floor.
Pedalling the DeskCycle the Wrong Way
Don’t pedal pushing forward!
Without making certain adjustments you can’t pedal pushing forward onto the DeskCycle. Because it isn’t attached like a regular recumbent bike it will push away from you.
Tips
Begin at the Lower Resistance
It is best to start out at the lower resistance for a couple of reasons. First of all it allows you to get accustomed to pedalling in the proper manner so you can learn to pedal and work. Another good reason is especially if you are unaccustomed to daily exercise you and your body will need to adjust. You don’t want to overdo it on your first day.
Next Step is to Gradually Increase the Tension
After you have gotten used to pedalling the correct way as illustrated above, you can increase the resistance to the next level. Try each level for a least 15 minutes so you know you feel comfortable before going to the next level.
Maintain Control over Your Upper Body
If you are unfamiliar with using a pedal machine or have weakened thighs, it may be tempting to use your upper body to help pedal. If this is the case then spend the first few days focusing on moving your legs only and keeping your upper body still. It will only take a few days to grow accustomed to pedalling this way. Then you will have no difficulty pedalling and working without interruption.
How Close Should You Have the DeskCycle?
The bike should be set up so your legs are bent at the knee at about a 25 degree angle.
How Tall should my Chair Be?
You can have a chair that is comfortable for you to sit and pedal. You will find by setting the height of your chair at different elevations that you can get a slightly different workout. For example if the chair is set higher up you will be working your quadriceps more. By lowering your chair you can work your hamstrings and even your glutes!
What to Do if Your Knees are Hitting the Desk
If this is happening there are a few things you can look at:
- • Try lowering your chair.
- • Move the bike farther away
- • Raise the desk using blocks or bed rails
What to do With a Rotating or Wobbly Chair
In most cases by pedalling as recommended this will keep your chair from moving. There is a possibility that your chair may need to be tightened up if it is coming loose allowing for excessive movement.
How to Stop Your Chair From Rolling Away as You Pedal
If you are on a carpeted floor following the recommended pedalling posture of pedalling in a downward direction should eliminate this issue.
If your chair and desk are on uncovered and slippery flooring you can lock your casters on your chair and possibly use the velcro tether that came with your DeskCycle.
How to Install the Tether to your DeskCycle and Chair
- • Set up your bike in front of your chair so you are able to comfortably pedal as instructed above.
- • In the video below you will see that you thread the velcro tether around the bike and the base of your chair. Loop it and secure it into place.
- • Make sure it is set up comfortably to pedal by trying it out. Adjust as you feel necessary.
- • Keeping it as low as possible and then cutting the trailing tether not being used will reduce the possibility of tripping. If you are going to remove the loop daily then take a white cloth marking tool so you can quickly set up each time.
WARNING! Keep the loop as low to the ground as possible to prevent a tripping hazard!