Suggestion 1: Light Exercise, No Sweat.
Sit in a comfortable chair and pedal the DeskCycle at an easy pace of 15 mph or less on a low resistance setting.
When using the bike like this you won’t work up a sweat but you will raise your energy expenditure and burn considerably more calories.
Use the DeskCycle to Counteract the Sitting Disease
Researchers have linked prolonged levels of low energy expenditure with Metabolic Syndrome 1 also known as the sitting disease. Even a the lowest setting, the DeskCycle will significantly raise your energy expenditure.
The DeskCycle Is 3 to 5 times more Effective than a Standing Desk
Using the DeskCycle on level 1 at a leisurely pace of 15 mph doesn’t feel like exercise at all. Yet this will raise your energy expenditure about 3 times as much as standing at your desk. On level 3 the difference is over 5 times.
| At Desk Activity | Energy Expenditure Increase Versus Sitting Still |
|---|---|
| Standing at your desk | 18% |
| Using the DeskCycle at resistance level 1 | 53% |
| Using the DeskCycle at resistance level 2 | 72% |
| Using the DeskCycle at resistance level 3 | 100% |
| Walking on Treadmill desk at 1-1.5mph | 100% |
| Using the DeskCycle at resistance level 4 | 127% |
| Using the DeskCycle at resistance level 5 | 159% |
| The DeskCycle has 8 resistance levels. |
The DeskCycle energy expenditure measurements were taken using multiple subjects in a research lab at the University of Colorado in Boulder. Measurements were taken at a slow pedal speed of 15 mph (1 revolution per second). Measurements were taken at levels 1, 3 and 5. Levels 2 and 4 are interpolated values.
We recommend starting at a resistance setting of 1 and pedal for no more than an hour the first day. If you are not sore the next day then add 15 minutes each day until you are where you want to be. After that you can increase the resistance 1 step per week until you find the highest level that still feels comfortable and doesn’t interfere with your work. This gradual increase lets your legs build up strength and endurance. It also lets you get used to pedaling the bike downward. We reccommend not exceededing resistance level 3 when working at your desk.
Pedal Speed: 10 to 15 MPH. This slower pedal speed makes it easy to keep your upper body still.
Duration: 1 to 8 hours per day, 5 days per week
Resistance Setting: This depends on your strengh. Most people will be between 1 and 3. Note that higher resistance levels may make it more difficult for your to keep your upper body still.
Benefits:
- Burn lots of calories. Use the Online Calorie Calculator for the best accuracy.
- Improve your health
- Increase the blood flow to your brain throughout the day
- Increase your energy level
- Extend your lifespan; reduce the risk factors associated with the “Sitting Disease”. Note that the sitting disease is a misnomer. It should be called the “being sedentary for long periods of time” disease. It just happens that sitting still is the primary sedentary activity.
Suggestion 2: Cardio Workout
In 2009, the Surgeon General recommended that people get at least 150 minutes of moderate to intense exercise per week—30 minutes per day for at least five days per week.
For moderate to intensity physical activity, a person’s heart rate should be between 50 to 70% of his or her maximum heart rate.
An estimate of a person’s maximum heart rate can be obtained by subtracting the person’s age from 220. For example, for a 50-year-old person, the estimated maximum heart rate would be 220 – 50 years = 170 beats per minute (bpm).
50% of this would be 170 x 0.5 = 85 bpm for moderate workout
70% would be 170 x 0.7 = 119 bpm for an intense workout
Pedal Speed: 25 to 30 MPH
Duration: 30 minutes total per day. You can break this up into 3, 10-minute sessions.
Resistance Setting: This depends on how in-shape you are. Most people will be between 1 and 4.
Self Heart Rate Check: Place your finger on your wrist and count the number of pulses for 15 seconds. Then multiply this by 4.
See WikiHow for details.
Start slow: The first workout should be at a pedal speed of 15 mph and a resistance setting of 1. Increase the speed each session until you are up to 30 mph. Then increase the resistance one step each week until yur reach your target heart rate. You can then reduce your pedal speed if your heart rate exceeds your target. Monitor your heart rate throughout the session. Consult your doctor if you feel weak or dizzy during these workouts.
Here’s an excellent book outlining the benefits of exercise on the brain.
Spark: The Revolutionary New Science of Exercise and the Brain