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Aerobics Cardio Information |
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An Alternate Fitness Tool
Any competitive or recreational athlete will use a variety of cross-training methods or tools to complement their particular sport or to meet their fitness needs. One such tool that is becoming increasing popular is the Kickbike. The Kickbike is a high end adult version of a scooter. Although new to North America, the Kickbike has been around for about 20 years in Europe and the Netherlands where national and international Eurocups are held yearly establishing national and world records for distances ranging from 200m to 30km. How does one train on a Kickbike? The Kickbike is propelled forward by kicking back as you would on any scooter. The only new skill needed is learning how to switch kicking legs. There are two techniques that can be used for switching kicking legs. One is called the "Heel Roll" and the second the "Hop- Step" technique. How often you switch kicking legs is dependant on the person but usually a cadence of 3 to 10 kicks before you switch is normal. When attacking hills your cadence will increase. When descending hills you are best to just stop kicking and enjoy the ride. For those who would like to see both techniques you are invited to visit Kickbike Ontario's website at www.kickbikeontario.ca were a short 36 second video clip is available. What muscle groups are utilized? Training on a Kickbike utilizes the large muscle groups that are used in running as well as cycling. When riding a Kickbike the standing or support leg uses primarily the quadricep and lower leg muscles, (tibialis, gastrocnemius, (calf), and soleus). Most of the load while riding is handled by this support leg which is constantly flexing thoughout the kicking cycle. The kicking leg itself makes use of a pendulum type of kickback beginning at the hip which draws in the glutes, hamstring and calf muscle groups. As the kicking leg is brought forward and up the abdominals come into play. With a little practice a pushing motion can be added with the arms that will involve the pecs and forearm muscles. Who will benefit from using a Kickbike? The Kickbike can be used by those who are interested in light exercise while cruising the harbor front or bike paths though out the city or as a means of commuting to work. The Kickbike can also be used by those who have a more intense interest in cardio fitness and would like to avoid the high impact nature of running. Because it is low impact the Kickbike has become a popular tool with those mature athletes who have had to give up running due to knee or hip problems. The Kickbike is very light weight at 13 kg. making it ideal for just about any age group from 10 to 60 years of age. When you factor in the cardio and its low impact nature along with the utilization of the muscle groups discussed above the Kickbike is an excellent cross-training tool for any walker, runner, cyclist or for those who are recuperating from an injury. It is truly a fun and unique way to exercise. Rodger Knight Also owner of Kickbike Ontario - website http://www.kickbikeontario.ca
MORE RESOURCES: 10 Best Cardio Workouts for Weight Loss to Melt Body Fat Men's Journal The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That 20 best cardio workout videos you can do at home Women's Health Eye on America: Exploring the male loneliness crisis and "Club Cardio" hip-hop aerobics classes CBS News At 67, Denise Austin Demonstrates āFunā Calorie-Burning Move to āWork Your Waistlineā Prevention 20 Totally Free YouTube Workout Channels for Every Type of Fitness Good Housekeeping āCardio drummingā is the hot, new exercise trend to purge your daily anger and frustration New York Post The 10 Best Cardio Machines of 2024 (Tested by Fitness Experts) Breaking Muscle 13 best cardio workouts for weight loss, ranked by experts Women's Health Heart disease: Cardio fitness reduces death risk, promotes longevity Medical News Today Rethinking cardio exercise Harvard Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks ā¢ News Service Iowa State University A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health The Great Debate: Cardio vs. Strength Training RWJBarnabas Health The many ways exercise helps your heart Harvard Health How Much Should You Exercise Per Week? 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(Published 2023) The New York Times 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 Working out your brain Harvard Health 3 Kinds of Exercise That Boost Heart Health Johns Hopkins Medicine Clown Cardio Doesnāt Take Exercise Seriously (Published 2024) The New York Times Comparative Efficacy of 5 Exercise Types on Cardiometabolic Health in Overweight and Obese Adults: A Systematic Review and Network Meta-Analysis of 81 Randomized Controlled Trials American Heart Association Journals 3 exercises that are best for heart health British Heart Foundation Best Types of Exercise for Back Pain HSS | Hospital for Special Surgery The best types of exercise when you have hip or knee pain Harvard Health 6 Low-Impact Cardio Exercises That Won't Hurt Your Joints Good Housekeeping Brain health: Cardio and strength training preserve cognition Medical News Today High-intensity exercise and your heart Harvard Health Cardio and Strength: Whatās Best for Your Health? 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Harvard Health The benefits and examples of vigorous physical activity Medical News Today Sedentary Behavior, Exercise, and Cardiovascular Health | Circulation Research American Heart Association Journals Women might lower their risk for cardiovascular disease by twice the amount as men with exercise CNN Cardio or weights for weight loss? Duke study picks cardio 6abc Philadelphia Cardio Before Weight Lifting May Help Boost Muscle (Published 2021) The New York Times Does Shoveling Snow Count as Exercise? Everyday Health Strength training beats out cardio for burning fat and building muscle, new research suggests Business Insider 2 cardio exercises that are better than running for building muscle and endurance, according to a trainer Business Insider Weightlifting is better for the heart than cardio News-Medical Strength training tied to better heart health than aerobic Medical News Today 5 Best Cardio Exercises To Keep Your Heart Young as You Age Eat This Not That Lifting weights can help you live longer, especially combined with cardio, new research suggests Business Insider Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle Business Insider Hypertension: Isometric exercises best for lowering blood pressure Medical News Today If Exercise Feels Intimidating, Social Media's Latest Trend ā 'Cozy Cardio' ā Can Help Livestrong.com 30 minutes of exercise or 10,000 steps a day ā an expert reveals whatās best for you! Healthshots 7 Best Cardio Workouts You Can Do at Home The Healthy @Reader's Digest There's even more evidence that one type of exercise is the closest thing we have to a miracle drug Business Insider |
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