The Best Exerciser if You Can't Stand for Long Periods

Save

The inability to stand for long does not have to limit your fitness goals. The best place for you to work out is indoors on a stationary cycling machine, so you are seated comfortably and can stop the workout when necessary. Non-weight bearing activities, such as cycling, are important to lessen any leg, hip or back discomfort.

Sit and Spin

  • Stationary upright or recumbent bikes are the best exerciser options when you cannot stand for long. According to the National Strength and Conditioning Association, a stationary cycle is a non-weight bearing exercise, so you do not support the weight of your body during the workout. The differences between an upright and a recumbent bike are body position and workload. The upright places you in a vertical position with your legs under you. The recumbent places you in a horizontal position with your legs in front of you. The horizontal position requires more work to improve your cardiovascular system.

Use Those Arms

  • If a limited leg mobility is the reason you are unable to stand for long, try an arm cycle instead of a leg cycle exercise machine. An arm ergometer, or upper-body exerciser, provides an arms-only cardiovascular workout. You sit in a chair or wheelchair and place your hands on the cycle pedals that are at shoulder height. Some machines have attached seats and pedals, while other pedals are placed on a table or counter for at-home use.

Pump up the Jam

  • The best way to use your cycle exerciser is to elevate you heart rate into your training zone. To improve your cardiovascular system, burn calories and train your endurance, your heart rate needs to elevate to between 60 and 80 percent of your Maximum Heart Rate. Calculate this in beats per minute by subtracting your age from 220 and multiplying the result by 0.60 and 0.80 to obtain a result. As you exercise, locate your pulse on the side of your neck or the underside of your wrist. Count the beats you feel within 10 seconds and multiply that by 6. If your pulse rate is less than 60 percent of your MHR, increase your pedaling speed. If your pulse if higher than 80 percent of your MHR, decrease your speed.

Gonna Make You Sweat

  • Perform your cycling workouts between two and five days a week. If you are new to exercise, begin with one or two days a week and gradually increase your workout frequency. Use the same philosophy with regard to the duration of your session. Begin with five to 10 minutes and aim to exercise for at least 20 to 30 minutes, with a 60-minute maximum. If the arm cycle machine allows, pedal forward and backward throughout your workout to change the muscle workload.

Related Searches

References

  • Photo Credit Barry Austin/Digital Vision/Getty Images
Promoted By Zergnet

Comments

Related Searches

Check It Out

10 Delicious Game Day Eats That Rival the Game

M
Is DIY in your DNA? Become part of our maker community.
Submit Your Work!