In closed cycling Not as complicated training as, say, weight lift or gymnastics – You sat and in the basis there is one basic movement. So how much can it go wrong?
Enough. There are significant places for bicycle riding mistakes that can lead to ineffective exercise or, worse, injuries. We asked fitness professionals and cycling instructors about the usual mistakes in cycling indoors and how to fix or avoid them.
1. Sitting too high or low
The first mistake many make is not properly installing a bikesays Melanie Melillo, CPT.
“The most common mistake I have seen in the past decade of helping drivers to set up is that they have set the steering wheel as long as the seat is too low,” says Jake Maulin, CPT, co -owner in Cyclebar in Naples in Florida. “If the manager are too high, it makes a slip of slippers ineffective in moving down. If your manager is too low, it makes it difficult to breathe.”
In addition, a seat that is too high or low will become excess pressure on your spine and kneessays Brendan Kirk, PT, DPT, OCS, CSCS, Cktp, of Spine and sports medicine In Glen Rock, New Jersey.
To properly place your bike, stand by it and use These guidelines::
- The seat should be around the height of the hip bone.
- Once you sit down, adjust the steering wheel so you can hold them with a light grip, maintaining a slight bandage in the elbow.
- You should sit far enough from the steering wheel to maintain a long, neutral spine, Melillo says.
- At the bottom of the impact of the pedal, the knee should be slightly bent. “This will allow you to safely generate more forces,” Kirk says. But don’t let your knee bend too much – it will leave the pedal shot “short” or unfinished, says Maulin.
2. Riding tension
Another usual error is the predominantly trapping of the steering wheel. “We call it a squeeze of death or a white joint,” Melillo says. “It captures a lot of tension in your hands you don’t need.” Many riders also hold tension in the jaws and let the shoulders occur to the ears.
Instead, follow these signs to release:
- Relax your fingertips and hold the steering wheel with a light grip.
- Make sure the shoulders are relaxed.
- Keep a soft bend in the elbows and turn them inwards, so they are on both sides of a ribbed cage, “unlike burning like chicken wings,” says Melillo.
Why? To get a good cycling exercise, you must allow your body to generate the most power. “If your shoulders are lifted up with your ears and your elbows are aside, you are not in the optimal position to get the most punches of the slippers,” Melillo says.
3. Optional positioning of the feet
When you ride a bike indoors, your foot can hold in place Toe cage or cut shoes. It allows knee muscles To activate when you pull your leg, explains Andrea MetcalfCPT, Lre, Certified Personal Coach and Author of the Book Naked fitness.
If your foot directs your feet down, you do the calves, but give you a short jerk. Instead, keep your foot level in a pedal. This will allow quads And the lower legs to work together, creating a more balanced training with the lower body that activates the larger thigh muscles.
4. Setting a resistance too low
“We see the riders set up too low, so they furiously pedal but do not get any benefit from the movement and even Hypened knees“, Says Maulin. Repair: create a light speed of resistance as the starting point, so you feel control over the ride, not like you will bounce off the bike.
5. It does not stimulate or hydrate enough
When doing a bicycle exercise, it is a good idea to have a bottle of water at your fingertips.
“Cardio It’s like biking indoors can be really sweaty, so you want to make sure you replace the liquids you lose – and electrolytes If you drive more than 45 minutes, “says Melillo. A hydration supplement like Performance of hydrate beaches It can help you rehydrate, fill in important electrolytes, and even improve endurance while driving.*
And be sure to properly fuel before– And After exercise with enough protein and carbohydrate support the level of your activity and fitness goals.
6. Including upper body exercises
Trying to elaborate your upper body while driving a stationary bike is dangerous and “there is little or no benefit,” says Garret Seacat, CSCS, the main coach with Absolute endurance In Manhattan, Kansas. “When you rise up -one on the bike by doing any type of exercise of your upper body while pedal, you increase your chances to dramatically injure your lower back.”
Upper body movements also diminish your efforts on slippers, making training less effective and reducing calorie combustion. Instead, make some Push-up As part of yours Stretching after driving and cooling.
7. The return of calories you have burned
“We have riders who are convinced that, since they have lit hundreds of calories, they can indulge in pizza and all sweet things that your body craves immediately after driving,” says Maulin. “There is a little treat okay, but what needs your body after exercise is protein and hydration. Immediately consuming alcohol It can also cancel many good aspects of your exercise. “
8. Bikeing too often, too often
Doing too much training, constantly practicing with full intensity and not giving your body enough time for Rest and recover want Move your efforts.
“Going out every time you exercise, it’s a trap,” Melillo says. “Your body has to work in all different heartbeat zones. He needs periods of rest and recovery. As much as they need strenuous exercises, you need them Moderate training that lasts a little longer. “
9. The narrowing of your training
“You make sure you do it training,, Basic trainingand strain Like riding, “says Melillo.” All this supports the best bike performance. “
Stretch for at least 10 minutes to warm up and cool down in order to prevent injury and minimize pain in the next day.
10. Trying to follow Joneses
Cycling teaching can be competitive, which can make them fun and motivating. But seizure can be caused by injury.
“I usually see beginners trying to keep up with a person next to them and in resistance or speed, but a good bike resistance for one person may be too much for a person next to them,” he says Andrew Blakey, CPTDirector of your future fitness in Toronto. “Listen to your body and choose a resistance that feels challenging, but not so hard to hurt you. Choose a speed and resistance that is best for you, not a person next to you.”
11. Working the same training sessions
“Everyone can have a favorite class or coach, but you use the most if you try all different classes and all different coaches,” Melillo says. “You may learn something from one coach that the other coach does not say. And that you hate that driving with endurance or hiit driving does not mean that they are not important. Our bodies are intended to find a shortcut, the most effective way. So you want to continue to cause different physical and mental routine. “
*These statements are not estimated at the food and medication administration. This product is not intended for diagnosing, treatment, treatment or preventing any disease.
