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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: Want to Torch Calories Indoors? Here Are the 11 Best Cardio Machines for Your Home Gym. Men's Health What Is Zone 2 Cardio? Cleveland Clinic Health Essentials Epidemiology and Cardiovascular Benefits of Physical Activity and Exercise American Heart Association Journals The Benefits of Twice-a-Day Cardio Everyday Health A three-pronged approach to exercise Harvard Health Bando Combat Aerobics: A rhythmic fusion of self-defense, combat and cardio AFRO American Newspapers Should you do cardio before or after lifting weights? New research might finally have the answer The Conversation The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian Boston Marathon champion’s secret to fitness: step aerobics Canadian Running Magazine Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable firstforwomen.com New research finds half-cardio, half-strength training reduces cardiovascular disease risks Iowa State University Rethinking cardio exercise Harvard Health I swapped cardio for a trampoline workout - here's why it's changing my routine for good this summer Woman & Home Working out your brain Harvard Health Massive study uncovers how much exercise is needed to live longer American Medical Association The many ways exercise helps your heart Harvard Health How Much Should You Exercise Per Week? Cleveland Clinic Health Essentials 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 20 best cardio workout videos you can do at home Women's Health The Winning Combination: Cardio and Strength Training Prince William County (.gov) Women may realize health benefits of regular exercise more than men National Institutes of Health (.gov) 3 exercises that are best for heart health British Heart Foundation The best types of exercise when you have hip or knee pain Harvard Health What Is ‘Cozy Cardio’ — and Does It Really Have Health Benefits? Everyday Health Clown Cardio Doesn’t Take Exercise Seriously (Published 2024) The New York Times 6 Muscle-Building Exercises You Can Do at Your Desk Cleveland Clinic Health Essentials Heart disease: Cardio fitness reduces death risk, promotes longevity Medical News Today What Is the Right Balance of Strength Training to Cardio? (Published 2023) The New York Times Should people with heart disease exercise? Mayo Clinic Healthcare expert weighs in Mayo Clinic News Network Brain health: Cardio and strength training preserve cognition Medical News Today 13 best cardio workouts for weight loss, ranked by experts Women's Health 6 Low-Impact Cardio Exercises That Won't Hurt Your Joints Good Housekeeping Cardio and Strength: What’s Best for Your Health? Right as Rain by UW Medicine Sedentary Behavior, Exercise, and Cardiovascular Health | Circulation Research American Heart Association Journals High-intensity exercise and your heart Harvard Health What's Better for Weight Loss: Cardio or Weights? Men's Health Get moving to slow cardiovascular aging Harvard Health Does cardio kill gains? Here’s what the science says Live Science Heart disease: Adding strength training to cardio may lower risk Medical News Today The Best Cardio Workouts That Aren't Just Running Men's Health Zumba, Cardio Fusion, Meditation, Yoga, and more Johns Hopkins University Does Shoveling Snow Count as Exercise? Everyday Health 7 Best Cardio Workouts You Can Do at Home The Healthy @Reader's Digest What Are the Best Cardio Machines for Back Pain? HealthCentral How to Calculate Heart Rate Recovery After Exercise HealthCentral ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post This Is the Best Type of Exercise for Weight Loss Time Magazine The best heart healthy workouts for your 60s 70s and 80s Harvard Health What Are the Top 10 Benefits of Swimming? Healthline Strength training tied to better heart health than aerobic Medical News Today Why Zumba Is Insanely Good Exercise Time Magazine How often should I exercise? And for how long? Check out the evolution of exercise guidelines The Courier-Journal |
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