Internal cyclism is not as complicated as a workout as, to say, lifting weights or kalisenics – you are sitting, and basically there is a fundamental movement. So how much can it go wrong?
Many has considerable space to make mistakes when cycling that can lead to an inefficient exercise or, worse, damage. We asked for fitness and cycling instructors about the usual errors of internal cycling and how to fix or avoid them.
1. Sitting too high or low
The first mistake a lot of people make is not to set up the bike correctly, says Melanie Melillo, CPT.
“The most common mistake I have seen in the last decade of knight help to settle is that they place very high straps while the place is very low,” says Jake Maulin, CPT, co -owner of Cyclebar in Naples, Florida. “If your glove straps are too high, this makes the stroke of the inefficient pedal in the movement down. If your straps are too low, it makes it difficult to breathe. “
Moreover, a place that is too high or low will put excessive pressure on the back and knee, says Brendan Kirk, PT, DPT, OCS, CSCS, CKTP, Back and Sports Medicine in Glen Rock, New Jersey .
To place your bike correctly, stand by it and use the following instructions:
- The place should be about the height of your hip bone.
- Once you have been sitting, adjust the glove straps to keep them with a slight syllable by keeping a slight twist on your elbows.
- You need to sit quite far from the glove straps to keep a long, neutral spine, Melillo says.
- At the end of your pedestrian hit, your knee should be slightly bent. “This will allow you to generate more strength in safe way,” Kirk says. But don’t let your knee bend too much – it will leave the “short” or unfinished pedal hit, says Maulin.
2. Tense trip
Another common mistake is to catch the strips of very tight gloves. “We call it that syllable of death or white knees,” Melillo says. “This blocks a lot of tension in your hands you don’t need.” Many knights also carry tension in their jaw and let their shoulders ride towards their ears.
Instead, follow these signs to be released:
- Relax the tip of your fingers and hold the straps with a light handle.
- Make sure your shoulders are relaxed.
- Keep a gentle twist on your elbows and turn them from the inside, so they are on both sides of your rib cage, “compared to flaming like chicken wings,” says Melillo.
Why? To get a good cycling exercise, you must allow your body to generate the greatest power it can. “If your shoulders are in your ears and your elbows are on the other side, you are not in an optimal position to get the biggest cycling blow,” Melillo says.
3. Uneven foot positioning
When you are cycling indoors, your foot can be kept in place by a cage of feet or caught shoes. This allows the hamstring muscles to be activated when pulling the foot up, explains Andrea Metcalf, CPT, Lrea, a personal certified coach and author of the book Naked gym.
If your foot is showing down, you are working on your calves but giving short hamstrings. Instead, keep your foot level on the pedal. This will allow quadrants and hamstrings to work together, producing a more balanced low -body exercise that activates the largest thigh muscles.
4. Setting up very low resistance
“We see that the knights set the resistance very low, so they are pedaling with anger, but they are not benefiting from movement and even knee hyperex,” Maulin says. Fix: Create a moderate light resistance rate as a starting point, so you feel under the control of the travel, not as if you are ready to tap the bike.
5. Do not turn on or hydrate enough
When you are doing a cycling exercise, it is a good idea to have a bottle of water within the wing reach.
“Cardio like inner cycling can be really sweaty, so you want to make sure you replace the juices you lose – and electrolytes if you are riding for more than 45 minutes,” Melillo says. An additional hydration like Beachbody performance hydrate can help you rehydrate, replenish important electrolytes and even improve durability during your trips.*
And be sure to promote properly and after training with enough protein and carb to support your activity level and fitness goals.
6. Inclusion of upper body exercises
Trying to process your upper body while boarding a stationary bike is dangerous and “there are few or without benefits,” says Garret Seacat, CSC, main coach with absolute durability in Manhattan, Kansas. “When you are bobing up and down on a bike doing any type of upper body exercise during cycling, you increase your chances of damaging your back dramatically.”
Upper body movements also damage your effort on the pedal, making your exercise less effective and declining calorie burn. Instead, make some push as part of your extension after travel and union.
7. To eat the calories you burned again
“We have motorcyclists who are convinced that because they have suffered hundreds of calories, they can enjoy pizza and all the sweet things your body wants immediately after the journey,” Maulin says. “A little treatment is good, but what your body needs after exercise is protein and hydration. Consuming immediately alcohol can also cancel many of the good aspects of your exercise.”
8. Cycling very hard, very often
Doing many exercises, exercising constantly with full intensity and not giving your body enough time to rest and recovery will damage your efforts.
“Going versatile whenever you exercise is a trap,” Melillo says. “Your body should function in all different areas of heartbeat. It needs periods of rest and recovery. As much as there is a need for difficult exercise, you need those moderate workouts that last a little longer. “
9. The narrowing of your training
“Make sure you are doing training for strength, essential training and stretch, as well as riding,” Melillo says. “All this supports the best performance on the bike.”
Lie on for at least 10 minutes to heat and cool to prevent damage and minimize the next day’s pain.
10. Attempting to continue with the Joneses
Cycling classes can be competitive, and this can make them fun and motivating. But taking with you can cause injuries.
“I usually see beginners trying to keep up with the person next to them both in resistance and speed, but a good bike resistance for a person can be too much for the person next to them,” says Andrew Blakey, CPT, Fitness Director your next in Toronto. “Listen to your body and choose a resistance that feels challenging, but not hard enough to have pain. Choose a speed and resistance that is best for you, not for the person near you. “
11. Doing the same exercise
“Everyone can have a favorite class or coach, but you benefit more if you try all different classes and all different coach,” Melillo says. “You can learn something from a coach that another trainer doesn’t say. And just because you hate those steady trips or hiit trips does not mean that they are not important. Our bodies are a kind designed to Found the shortcut, the most efficient way you want to continue to challenge yourself with different physical and mental routines. “
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
