Peloton For Seniors (Rides, classes, and safety)


Peloton offers multiple options for all fitness levels, regardless if you’re using the bike, tread or just the app. However, does peloton have classes for seniors?

In general, peloton does have classes for seniors that target strength, cardio, and flexibility. The classes vary in duration from 5 to 60 minutes and range from beginner to advanced. Classes for beginners focus on technique and form, so they are great for seniors and the elderly.

I work with several clients in their 60s and I excessively use the peloton app as a reference. Apart from complete classes they also offer tons of tutorials where they spend all the class teaching the proper form, technique, and safety.

Are Peloton Bikes Good for Seniors?

Generally, peloton bikes are good for seniors because they help to work on strength, cardiorespiratory system, and joint mobility. The bikes are not complicated to use and the peloton app has thousands of classes that are senior-friendly.

Can a 70-year-old use a peloton bike? In general, a 70-year-old can use a peloton bike because it is safe and relatively easy to use. The only precaution for seniors when using the Peloton bike is to be mindful about the shoes with Delta cleats and pedals, and how they work together.

What are Delta pedals and shoes? In general, the Delta pedal and shoes are the systems designed by the Shimano company in the 90s that allow you to clip into the bike. Being clipped into the pedal helps to stabilize your foot and generate higher output and speed.

In other words, it will help you do the harder work easier. The caveat is that you will be clipped to your pedals all the time. So in the moments of stepping off the bike, you need to be mindful about it.

Are Delta cleats safe for seniors? Delta cleats are safe for seniors, as long as they have some level of body awareness. Delta cleats help to be more efficient on the bike by keeping you clipped into the pedals throughout the class. However, you need to be mindful of them, in case of a fall.

In general, Delta cleats aren’t complicated. But for seniors who have never use them, I strongly recommend learning first how to get on and off the bike. This will help you feel more confident and not worry about the Delta while doing the class.

How to set up Delta shoes

Here, is the video below you can see how to properly set up your Delta cleats to your cycling shoes.

Once you attach the Delta cleats to your shoes, now you can clip yourself into the pedals. This will require some preparation and learning, so I recommend you spend more time on them before you start the class.

How to clip in and out Delta shoes

Here is the instructional video of how to clip yourself in and out to the peloton bike.

Before you get on the bike, make sure to have your seat properly adjusted. There are two things you need to pay attention to.

  • Seat height
  • Seat distance from the handles

Seat height should be in line with your hip bone. This will allow you to take the pressure off your knees when you’re cycling. Having the seat too low will put too much pressure on your knees. With a seat too high you won’t be able to reach the pedals.

Ideally, when you do the revolutions (cycles) on the bike, your knee should reach the 15-20 degree angle, but not to full extension. Once you find your seat height, mark it down (in case someone else is using the bike after you).

Seat distance you can adjust by placing your elbow in front of the seat with your hand straight. Your fingers should be able to reach the handles of the bike. Having the seat too close will lead to bumping your knees against the handlebar.

Having the seat to far away will lead to over-flexion of your lower back to reach the handles. Here is the full tutorial on how to set up your seat.

How to set up your seat

Is Peloton Good for Older Adults?

Peloton is good for older adults because it helps to maintain and even improve their level of fitness, mobility and proprioception. Strength training and cardio workout is important, especially for elderly because of the muscle loss.

Regular workouts, whenever that’s on the peloton bike or with the peloton app classes, helps to strengthen the leg muscles. It also helps with balance, coordination, agility, and motor skills. Those are all important components of fitness that start to diminish as we age.

There are several benefits for older adults from using the peloton.

  • Helps with mobility

The more you spend time exercising, the easier it will be to move around. Strong and flexible leg muscles are the foundation of good mobility and with cycling classes, you have all you need to strengthen your legs.

  • Helps with joint pain

Daily muscle contraction not only helps to lubricate the joints but also induces parasympathetic response and helps to release endorphins. Multiple studies have shown that exercise is effective as a first-line treatment for nearly all forms of chronic pain (Polaski, et al. 2019).

  • Helps to reduce BMI

Increased physical activity will lead to lower body weight and improved BMI. This is important for seniors because it can help with many health complications.

If you want more information about the best peloton classes for weight loss, I recommend you read my article.

Can Seniors use Peloton?

In general, seniors can use peloton because the classes range from basic skill work, all the way to advanced and long-distance challenges. The advantage of the peloton for seniors is the access to data and statistics, which helps to increase motivation and compliance.

Riding the bike and being able to see your performance gradually improves is one of the most important factors pelotons have to offer for seniors. This feature in itself creates an excellent intrinsic motivation factor and encourages them to continue.

Progressive overload combined with access to all the metrics is an incredible tool to maintain enthusiasm. Feeling the improvements can be subjective, because a lot of factors may influence how we interpret the feelings.

However, once you feel and see the metrics going up, this increases self-awareness much more effectively and motivates people to continue.

Is peloton good for over 65? Peloton is good for those over 65 because it helps to build strength, which improves the overall quality of life. Aging accelerates muscle loss, and without regular stimuli, the strength diminishes. Using the peloton daily helps not only to reduce BMI but also to build muscle strength.

Does peloton have classes for seniors?

In general, peloton doesn’t have designated classes for seniors. However, it offers thousands of beginner-level classes that not only target all fitness components but also focuses on technique and form. Classes range from yoga, pilates, strength, and cycling.

Is there a peloton app for seniors? As a whole, there is no peloton app for seniors. However, the peloton app does come with a broad library of classes that are a good fit for seniors. Classes teach how to properly warm-up, how to perform single exercises, and specific yoga poses.

Best Peloton Rides For Seniors

Best peloton rides for seniors include all of the beginner level strength classes, bike rides for beginners, pilates and yoga basics, and stretch classes. Those classes not only help to get started but also provide enough physical activity for every level of fitness.

What I like about peloton is they give you exercise tutorials where they teach you how exactly you should do the movement. I use that excessively with my own clients because it saves me a lot of time.

#1: Low Impact Ride

Low impact rides are a series of classes designed to stay seated in the saddle. The duration varies between 5 to 45 minutes. It is great for seniors to get started because it gives you time to build up the strength in your legs before you can move on to more advanced classes where you need to be out of the saddle.

The intensity is low to medium. However, you can always adjust your own resistance based on your personal level. This class is also good for seniors who have knee problems because it doesn’t require to be moving up and down. Classes usually come with classic music and motivating instructors.

My personal best is 30 minutes Low Impact with Hannah Corbin and Sam Yo.

#2: Beginner Ride

Beginner ride is a series of classes that are designed for people who are just getting started. This class introduces low intensity cadence (speed) intervals where you will go faster for 20 seconds followed by 60 seconds rest.

This is great for seniors because it has the right balance between challenge and recovery. You 20 seconds is enough to make your work, and 60 seconds is plenty to recover. All class is in the saddle so all you need is to work on resistance and speed.

My best recommendation is to go for a 20 minute Beginner Class with Hannah Frankson.

#3: FTP Warm up Ride

FTP Wam up ride is the class that you will find in the “Power Zone” directory, under 10-15 minutes. Those classes may sound like warm-up but they can be great workout in itself for the starters. Especially if you want to combine peloton bike rides with other app classes (more on that later).

FTP warm-up rides works by gradually building up the speed and cadence, which challenge your strength and increases cardiorespiratory demands.

My personal best is the 15 minutes FTP Warm-up Ride with Matt Wilpers.

Learn more: Check out my article “best peloton classes for beginners” to learn more about the best peloton classes to get you started

Best Peloton Strength Classes For Seniors

Apart from rides, the peloton app has several strength classes that are great for seniors too. They can be used as a single workout, or in the combination with peloton rides or other classes.

Important to note that most of the peloton strength classes require you to go on and off the floor. For some people, this may be too much. Here I will show you the list of senior-friendly workouts without going up and down off the floor.

#1: Strength Warm up

Peloton strength warm up are the series of classes that range from 5 to 10 minutes. You can use them as your main workout to get started, or you can add that to your peloton rides. This means you can start from 5-10 strength warm up and continue further with the bike.

Or you can start from the bike and finish off with the 5-10 minutes strength class. Strength warm-up has several options where you can choose to work on full-body, upper body of the lower body. This makes the perfect addition to your regular workout.

My best recommendation is to try 10 minutes Full Body Warm up with Andy Speer.

#2: Glutes and Legs Strength

Glutes and legs strength classes are specifically designed to work your lower body. The duration ranges from 5 to 30 minutes. I highly recommend this class for seniors because it helps to increase the strength, works on balance and stability.

A lot of squats, lunges, and sidewalks help to target glutes, which are the powerhouse of stability. People with weak glutes can have trouble with mobility and are at greater risk of falls. Adding peloton glute and strength class to your workout will improve not only your rides, but also your daily mobility.

My best recommendation is to try 20 minute Strength and Glutes Class with Adrian Williams.

#3: Upper / Lower Body Strength

Upper and Lower Body Strength class is a series of classes that works your shoulders, arms, back and chest muscles. If your goal is to get stronger, I recommend spend 20 minutes on segmented muscles groups (e.g. upper body) rather than full body.

This way to can work on the muscles more intensely, and get better results. Having 1-2 classes per week of upper body and 1-2 classes per week of the lower body will have a much better effect on your strength, comparing to doing 2-4 full-body workouts per week.

My best recommendation is to go for 20 minutes Beginner level classes with Adrian Williams.

If you need more information about peloton strength workouts, I’ve already made an in-depth list of all the best peloton strength classes for beginners, which I suggest you read.

Best Peloton Yoga Classes For Seniors

A big part of fitness and mobility is flexibility. Peloton app has thousands of yoga sessions and a good portion of them are good for seniors. Doing yoga for the first time can feel intimidating, especially if you’re doing it in the local studio.

What I like about peloton yoga classes is they have a whole series of Yoga Basics, where they literally take each of the popular yoga poses and teach you the basics.

This means you don’t need to attend the class anymore where everyone is at different levels and you follow the routine without knowing the poses beforehand. Before you join the full-length class you can spend as much time as you need to master each pose.

This can be a great way to stretch after your bike session or strength class. Simply add extra 5-10 minutes each time you exercise to learn new move, get more flexible and improve body-awareness.

Yoga Basic can be found in the yoga directory, where you filter classes by the “class type”. Choose the yoga basics on the bottom and you’re done. There are over 130 classes, each one is teaching something different.

Here is the list of the yoga classes I strongly recommend you start:

  • Downward facing dog pose
  • Upward facing dog pose
  • Chaturanga pose
  • Chair pose
  • Sun Salutation sequence
  • Warrior 1 & 2 pose
  • Triangle pose
  • High lunge

You can find in the directory a specific class that will teach you exactly how to do and practice all of those classes. Those are the foundation moves and will help you get ready for a full yoga class.

Conclusion

Peloton is a great solution for seniors because it offers not only bike rides, but also several other options. The intensity and duration range, so you can easily adjust each class for your fitness level.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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