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Looking for a great cardio workout? The Arm & Pedal Bike packs a punch!

Arm & Pedal Bike: Adults, Children & Wheelchair Users

man using fresh air fitness arm and pedal bike

29th November 2021

From rowing machines to exercise bikes, at Fresh Air Fitness we take the indoor gym, outdoors, enhancing every workout with the power of natural daylight and fresh air, whilst doing our bit to Get Britain Fitter!

Our cardio range consists of 21 pieces of fantastic outdoor gym equipment and today, we will be shining a spotlight on the Arm & Pedal Bike

We will be focusing on some the many benefits this type of exercise has on the mind and body, giving you a simple workout plan using this brilliant piece of outdoor gym equipment and highlighting the technical and user specifications too.  


Body Benefits

Stationary biking is an effective, low-impact exercise. It is easy on the joints and gentle on the heart and you can pedal your way to good health at your own pace. Using our stationary Arm & Pedal Bike provides all these benefits and more - by simultaneously using the arm bike while cycling the legs, the heart rate is elevated that bit higher and muscles across the whole body are engaged and working. Using this piece of exercise equipment shouldn't be underestimated - the Arm & Pedal Bike can burn around 100 calories in just 20 minutes, impressive stuff!



And not only will you burn calories, but it is great for toning your entire body too. Legs will benefit as you'll be using glutes, quads, hamstrings and your calves. The core will be in constant use, as you balance and steady your body while cycling the arms and legs and of course, the arms will tone beautifully too, thanks for the cyclical, pushing and pulling motion. 


Cycling also helps improve the range of motion of the joints. It'll benefit your knees, ankles, hips and shoulder joints. When you pedal and cycle, all of these joints rotate, improving their range of motion and strengthening them.


Coordination & Balance

Using the Arm & Pedal Bike also improves your balance, coordination, and gait as you are required to coordinate both your arms and legs simultaneously whilst keeping your core tight and your position upright as you exercise. 


Mood & Mind

The amazing thing about exercise is how it impacts your mood and your mind and not surprisingly, studies have shown that pedalling helps improve cognitive function, memory, and attention. The good hormones released during the workout and the action of pedalling with both your arms and your legs, boosts brain function and make you feel happy – enhancing your good feelings. 


Burning Calories at the Outdoor Gym

You are going to burn calories on the Arm & Pedal Bike, and the best thing about using this versatile piece of outdoor gym equipment is that it is all in one place. You won’t have to drag your bike out or make a plan or pay to go somewhere. You won’t have to worry about routes, traffic or getting lost… we know where we’d rather burn our calories! 😊


Workout Plan:

Start off pedalling with both arms and legs at a low intensity for 5 minutes to warm up

Switch to medium intensity for 5 minutes

Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 15 minutes. You can also alterntate between using just your arms or just your legs too!

Cool down by pedalling at a low intensity for 5 minutes

Approximate Calories burned: 150 calories in 30 minutes

Note: Don’t exert yourself beyond your own limits. Talk to your doctor if you have issues with your balance, blood pressure, or heart health to make sure a bike workout is safe for you.


Technical Specification and Users 

Arm & Pedal Bike is suitable for all abilities, from beginners to advanced outdoor gym users. It is 63kg in weight, has a length of 1306mm, width of 476mm, and stands at 1388mm tall. This sizing allows for the equipment to be used by anyone over the age of 11. 

For children younger than 11 years old, we also have a child-sized Arm & Pedal Bike as a part of our children’s range. 

The Children’s Arm & Pedal Bike is suitable for kids in KS1 and KS2 and it has been sized down to make it accessible to these age groups. It weighs 45kg, and stands at 1108mm tall, with a width of 476mm, and a length of 1048mm. 

Wheelchair Users

Fresh Air Fitness believe that everyone should have the opportunity to benefit from exercise and, because of this, have also designed a Disabled Arm & Pedal Bike, suitable for wheelchair users. This has been cleverly designed to allow users to position their wheelchair in front of the frame and use the equipment while seated. The low impact pedals are effective in providing the same benefits as the traditional Arm & Pedal Bike, allowing users to improve cardio fitness, toning and strengthening the legs and arms, building core stability and coordination. All variations of this piece of equipment are low impact on your joints too. 


Arranging an outdoor gym quotation or installation

Since 2007, we have designed, manufactured, and installed over 3000 outdoor gyms across the UK. Our team is here to help, if you would like to find out how to install an outdoor gym in your local park, school or green space, you can contact us by filling out an enquiry form: Contact Us - The Outdoor Gym Equipment Specialists  or by calling one of our experts on 
tel. 01483 608 860.


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