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Aerobics Cardio Information |
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Integrated Training for Improved Cycling Performance - Part 1
As we all know cycling is a great way to improve your overall cardiovascular fitness. However, what you may not know is that over time the demands of cycling can lead to muscular imbalances which can limit the body's ability to perform at peak level and dramatically increase chance of both over-use injury and chronic pain. To get a clearer idea of how these imbalances can occur we'll take a look at the riding posture starting from the feet and moving up to the head: Pedaling places a lot of stress on the calves. Tight calves can cause the feet to flatten and place undue stress on the heel cord, plantar fascia and knees. The major muscles involved in cycling are the quadriceps. You can see that by looking at any professional cyclist. However, miles of cycling in the bent over cycling position can create tightness in the quadriceps and the psoas (hip flexors). These tight quads and hip flexors pull the pelvis out of optimal position into a forward tilt. This anterior tilt of the pelvis sets in motion a cascade of muscle imbalance. The forward tilt of the pelvis causes an increased arching of the lower back. This over loads the muscles of the lumbar spine while at the same time lengthens and weakens the abdominals. Another muscle group negatively affected by these dominant quads and hip flexors are the gluteals. The glutes are a major pelvic stabilizer and the main hip extensors of the body. Tightness and over-activation of their opposing hip flexors cause the glutes to become weak and under-active. In this situation, because the glutes cannot effectively extend the hip, the hamstrings must pick up the slack. As a result, the hamstrings get over worked and become tight. Moving up to the shoulders and mid-back, we see the back rounded. A rounded upper back causes the shoulder blades to elevate and protract. As a result, the muscles in the chest and upper trapezius become tight leaving the shoulders hiked up and pulled forward. Tight pecs major and upper traps weaken the mid-back and scapula stabilizers. Weak scapula stabilizers can place undue stress in the shoulder joint during overhead movements while tight upper Traps are a major contributor to neck tension and pain. The last body part to look at is the head. Cycling posture pulls the head forward. The cervical spine was designed to efficiently support the head and evenly distribute its weight among the seven cervical vertebrae. As the head is pulled forward the distribution of its weight shifts and more force is placed on the vertebrae at the base of the neck. This can lead to calcium deposits and arthritic changes in the cervical vertebrae. A forward head also leads to tightness of the neck flexors and weakening of the neck extensors. This places undue stress on the muscles in the back of the neck and commonly results in neck pain and tension head aches. As you can see, cycling can cause some serious muscle imbalances that can lead to pain in the body. The next article will look at how to correct these imbalances using an integrated training approach that encompasses muscle balance, postural efficiency, core stability and flexibility. Dave Radin, CSCS, NASM-CPT, is a personal trainer with Precision Fitness. Precision Fitness is located in the Lake Norman area of Charlotte, North Carolina. Check out their website at http://www.lakenormanfitness.com. You can contact Dave at Precision Fitness at 704-662-8664, or by email at dave@ncprecisionfitness.com.
MORE RESOURCES: Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian Alzheimer's disease: Why aerobic exercise may have protective effect Medical News Today The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That The Decade That Changed Fitness Forever The New York Times Exercise ranks No. 1 in resolutions weirtondailytimes.com Weight loss: Modest results possible with 30 mins of exercise per week Medical News Today Exercise Is Good for Everything. Even Hangovers. The New York Times Moderate, vigorous exercise boosts cognitive abilities for 24 hours Medical News Today 11 reasons why you need to do aerobic exercise Healthshots Colorectal cancer: Exercise in the morning and evening may cut risk Medical News Today How to Incorporate Quick and Easy Exercise into Your Daily Routine for Better Health - HealthCentral Exercise May Ease COVID-19 and Long COVID Symptoms Yale Medicine Exercise Equipment for Seniors Healthline Best Exercises to Start With When You’re Living With Obesity Everyday Health Adding 5 minutes of exercise daily may help lower blood pressure Medical News Today Demi Moore gave up 'hard exercise' after years of 'obsession'. Here's how she works out now Women's Health Stronger Legs Will Lead to Faster Runs—Here’s the Lower-Body Workout You Need for Speed Runner's World Aerobic exercise: a powerful ally in the fight against Alzheimer’s University of Bristol Endurance exercise can help the body store healthier fat Medical News Today I asked scientists about the best exercise for longevity - and they all said the same 3 workouts Woman & Home Hate Exercise? We Made This 10-Minute Workout Just for You. The New York Times How to Optimize Your Workout to Boost Your Mood The New York Times Five minutes of exercise a day could lower blood pressure The University of Sydney Experts on how to find the best mix of exercise for your age as a woman Australian Broadcasting Corporation Working out during Ramadan: When is the right time and which exercise is best? - thenationalnews.com Working out during Ramadan: When is the right time and which exercise is best? thenationalnews.com Hypertrophic Cardiomyopathy Exercise Restrictions HealthCentral What’s the Least Amount of Exercise I Can Get Away With? Time Magazine All you need is a chair to get a great burn at home Women's Health Swimming & Aquatics City of San Antonio (.gov) UTSW studies clarify link between exercise, risk of heart disease: Newsroom UT Southwestern Medical Center Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction Psychiatrist.com ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post Engage Your Core with a Top-Tested Exercise Ball Good Housekeeping Effects of anaerobic exercise training on human function based on multiple linear regression Frontiers Dr Hilary Jones reveals the two 'ideal' exercises for losing weight and keeping it off for good Woman & Home How to Safely Exercise When You Have POTS SELF Magazine The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: overview of reviews BMC Women's Health A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health 8 Best Exercises for Lower Back Pain: Expert-Recommended Moves Everyday Health Rethinking cardio exercise Harvard Health Exercising at Night Best for Blood Sugar Control Everyday Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks • News Service Iowa State University Forget The Wind-Down Routine: New Study Shows Light Exercise Before Bed Results in 30 Minutes’ Extra Sleep Men's Health The best exercise equipment for seniors National Geographic A 20-Minute Intense Workout That’s Easy on Your Joints The New York Times Massive study uncovers how much exercise is needed to live longer American Medical Association This classic 90s workout is trending right now - here's why fitness instructors love it in 2024 Woman & Home The Full-Body Pool Workout That Doesn’t Involve Swimming (Published 2023) The New York Times Best Types of Exercise for Back Pain HSS | Hospital for Special Surgery Women may realize health benefits of regular exercise more than men National Institutes of Health (NIH) (.gov) High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease Yale School of Medicine Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation American Heart Association Journals The Great Debate: Cardio vs. Strength Training RWJBarnabas Health How Much Should You Exercise Per Week? health.clevelandclinic.org Fitness brandeisjudges.com |
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