Indoor cycling A training session is not as complicated as, for example, say Weightlifting or gymnastics – They sit and there is essentially a fundamental movement. How much can go wrong?
A lot. There is considerable space to make mistakes when cycling that can lead to inefficient training or an injury. We asked fitness professionals and cycling instructors for general inner tourists and the repair or avoidance.
1. Sit too high or low
The first mistake that many people make is not Set the bike correctlysays Melanie Melillo, cpt.
“The most common mistake that I have seen in setting up the driver during the past ten years is that they put the handlebars too high while the seat is too low,” says Jake Maulin, CPT, co -owner of Cyclable in Naples, Florida. “If your handlebar is too high, this makes the pedal strike in the downward movement inefficient. If your handlebar is too low, it makes it difficult to breathe. “
In addition, there is a seat that is too high or low Kneesays Brendan Kirk, PT, DPT, OCS, CSCS, CKTP, from Spine and sports medicine In Glen Rock, New Jersey.
To set up your bike properly, stand next to it and use it These guidelines:
- The seat should be approximately the height of your hip bone.
- Set the handlebar after sitting so that you can hold it with a light grip while you get a slight bend in your elbow.
- You should be far enough from the handlebar to get a long, neutral spine, says Melillo.
- Your knee should be slightly curved on the bottom of your pedal hub. “In this way you can create a safe force,” says Kirk. But don’t let your knee bend too much – that will leave the pedal strike “short” or unfinished, says Maulin.
2. riding form
Another frequent mistake is to pack the handlebar too closely. “We call it the death grip or the white ankle,” says Melillo. “It captures a lot of tensions into the hands that you don’t need.” Many drivers also have tensions in their jaws and have their shoulders ride to their ears.
Instead, follow this information to loosen:
- Relax your fingertips and hold the handlebar with a light grip.
- Make sure your shoulders are relaxed.
- Keep a soft bend in your elbows and turn it inside so that you are on both sides of your chest, “in contrast to how chicken wings look out,” says Melillo.
Why? To get good bicycle training, you have to allow your body to generate the most power he can. “When your shoulders get to your ears and your elbows are on the side, you are not in the optimal position to get the most pedal strikes,” says Melillo.
3. uneven foot positioning
If you drive indoors inside, your foot can be kept in place from A Toe cage or cut shoes. This enables this Kniehne muscles To activate when you pull your leg up, explains Andrea MetcalfCPT, LREA, certified personal trainer and author of the book Naked fitness.
If your foot points down, you work with the calves, but give the khne briefly. Instead, keep your foot level in the pedal. That leaves the Quads And knee tendon to work together and create more balanced training in the lower -body lower body that activates the larger thigh muscles.
4. Set the resistance too low
“We see how the drivers make the resistance too low, so they step angry, but no benefit from the movement and even out Coat the knees“, Says Maulin. That Fix: Create a light to moderate resistance rate as a starting point so that you have control of the journey, not as if you were getting the bike.
5. Don’t recharge your batteries or moisturize
If you do bicycle training, it is a good idea to have a water bottle within reach.
“Cardio Like the inner cycle, it can really be sweaty, so you want to make sure that you replace the liquids you lose – and and and and Electrolyte If you drive longer than 45 minutes, ”says Melillo. A hydration preparation like Beachbody performance hydrate Can help you replenish important electrolytes and even improve the endurance during your trips.*
And be careful to recharge the right one before– And After training with enough protein And Carbohydrates To support their activity levels and fitness goals.
6. Integration of exercises of the upper body
The attempt to train your upper body while driving with a stationary bike is dangerous and “has little or no advantages,” says Garret Seacat, CSCs, head coach Absolute perseverance in Manhattan, Kansas. “When you hit a bike up and down by carrying out some kind of upper body exercise while performing, you increase your chances of dramatically violating your lower back.”
Upper body movements also affect their efforts in the pedals, which makes their training less effective and decreasing Calorie fire. Instead, do some Push -ups As part of you Post-Ride route and cooldown.
7. The calories they burned
“We have drivers who are convinced that they can starve pizza and all the sweet stuff after driving because they called hundreds of calories,” says Maulin. “A little treat is okay, but what your body needs after training is protein and hydration. Consume alcohol immediately can also cancel many of the good aspects of their training. “
8. Too hard cycling too often
Do too many workouts, constantly train in full intensity and do not give your body enough time rest and relax will undermine your efforts.
“Every time you do sports, there is a pitfall,” says Melillo. “Your body must train in all different failures Heart rate zones. Periods need peace and recovery. As much as they need hard workouts, they need them moderate workouts that take a little longer. “”
9. Enlarge your training
“Make sure you do it Strength trainingPresent Core trainingAnd Stretching As well as riding, ”says Melillo. “All of this supports the best performance on the bike.”
Stretch for at least 10 minutes warm up And cool To prevent injuries and Minimize the pain the next day.
10th attempt to keep a step with the Joneses
Cycling courses can be competitive, and that can make you funny and motivating. But being carried away can lead to injuries.
“I usually see beginners who try to keep up both in resistance and in speed with the person next to them, but good resistance on the bike for one person can be too much for the person,” says Andrew Blakey, CPTDirector of her future fitness in Toronto. “Listen to your body and choose a resistance that feels challenging, but not so difficult that you are in pain. Choose a speed and resistance that is best suited for you, not the person next to you. “
11. Make the same workouts
“Everyone may have a favorite class or a favorite trainer, but you benefit the most when you try all different classes and all different trainers,” says Melillo. “You can learn something from a trainer that another coach does not say. And just because they hate these endurance trips or HIIT trips does not mean that they are not important. Our body is designed in such a way that we find the link, the most efficient way. So you would like to continue to challenge yourself with different physical and mental routines. “
*These statements were not assessed by the Food and Drug Administration. This product should not diagnose, treat, heal or prevent illness.
