Indoor cycling is so much fun and is such great exercise, but you have to get the bike properly set up otherwise you will be uncomfortable and SORE! Proper bike set up encompasses 3 things: the seat height, the handle bar height and the distance between seat and handle bars.
Seat Height
If you are at the gym and see somebody else around your height get off a stationary bike, you might well think you can jump on and it will be already properly adjusted. Unfortunately, it’s not that easy. Somebody may be the same height & build but having different proportions in the legs, torso, and upper body means the bike needs to adjusted differently. The seat height is important because you want to make sure that your leg is able to extend all the way down to the pedal. A quick and easy way to start figuring out the correct seat height is to stand next to the bike and set the seat just below your hip bones. Usually the bike has a knob that you turn and pull out, then adjust the seat up or down. When you get it set right below your hip bone, make sure to tighten again.
Then hop on the bike and see what it looks like when you pedal. At the very bottom of the pedal stroke, you want the bottom of your foot parallel to the ground while having a slight bend in your knee. A little bend in the knee reduces the stress on the joint as compared to having the leg fully extended with the knee locked out. But be wary of setting the seat too low as well, which will cause the knees to go in or out as you pedal, which also is not good on the knees. As you are fitting the bike, make sure you are wearing the footwear you would normally wear in class. Believe it or not, the thickness of the sole could have an impact.
Cycle Shoes
While we are talking about footwear, I want to mention cycle shoes which could be a good investment if you find yourself cycling frequently. Cycle shoes are non-pliable meaning they won’t bend - they have a solid bottom surface that clips into the pedals. This is advantageous because you’re able to push evenly through your foot and get a stronger pedal stroke. Not only can you push down but you can also pull up thereby getting more power along the way. There are two clip systems – Look Delta and SPD, so before you buy you need to understand what type of pedals are on the bike you will use. Some gyms are outfitting their bikes with Triple Link pedals, which can be used with Look Delta and SPD cycle shoes as well as street shoes (hence triple in the name). Many users find Look Delta easier to clip in and clip out, but SPD is a tighter connection.
Handlebar Height
The handle bar height is the second major factor in bike fit. You always want the handlebars to be at least equal to or higher than the seat. Beyond that it doesn’t make too much of a difference. Some riders like them high so they don’t have to lean as far forward. You’ll see some numbers on the side of the handlebars - note that usually they will indicate the highest level. Of course it’s not safe to go beyond that level.
Fore and Aft
Two other adjustments on a bike are called “fore” and “aft”. This refers to how much forward and back the handlebars are relative to the front wheel fork and similarly the seat position relative to the seat post. So in other words the distance between the handle bars and the seat. A good rule of thumb is that it really depends on the length of your torso. I recommend starting at usually the zero position on the handlebars meaning the handlebars are pulled all the way back (towards the seat). Then try sitting on the seat. If you have to reach for the handlebars and your shoulders come up that means you’re a little too far, so bring the seat closer to the handle bars. However, when you pedal you do not want your knees to come close to hitting the handlebars. If your knees are close to the handlebars when pedaling that is an indication to move the handlebars forward (away from the seat). If you know you have a shorter torso bring both seat and handlebars a little bit closer together. Taller folks typically have longer torsos and will want to move the seat and handlebars farther apart.
Hand Positions
In my classes you will hear me call out various hand positions, usually “2” or “3”. There are actually three common hand positions that we typically use in Fitscope classes. “1st” position is in the center of the handlebars with your hands together. “2nd” position is out on the side of the handlebars in the bottom corners. Those are the two that are typically used when you are seated or “in the saddle.” I prefer 2nd position when in the saddle just because you can breathe a little deeper through your lungs – so you can inhale and there’s no restrictions from your arms pulling your shoulders inward as occurs in 1st position.
When you’re out of the saddle, there are a couple of options as well. “3rd” position is outside but at the top of the handlebars. In 3rd position you are only very lightly touching the handle bars with your fingers. You are not leaning on the handlebars for support. You send your hips back and low and are holding your balance through your hips, not leaning on the handlebars. A common mistake that I see is people leaning forward and putting a lot of weight in their upper body and therefore end up leaning on the handlebars and not getting much power. If you put all your weight in your hips and glutes, light grip at 3rd, you will be able to handle a lot more resistance and build a lot more strength.
There is a 4th position, but it is used far less frequently. On some bikes there is a round bar at the top center of the handlebars, so directly opposite position 1. I don’t typically use it in my classes and it’s not a common thing to have on bikes these days.
I hope this was helpful and please check out my classes on the Fitscope app. If you have any comments or questions, let me know on Instagram. I can be reached @davidpfit
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Senior fitness programs are one of the most overlooked aspects of the health and wellness industry. It can feel depressing to see so little information available on the best workout programs for older individuals. Luckily, Fitscope is here to help by breaking down which workout programs are best for seniors, including power walking. Read on to learn why power walking is so great for seniors and how to get the most out of a power walking workout.
Power walking offers numerous benefits for those who take it up as a workout program. Some of those benefits include:
When most people think of cardio, they envision spending hours running or completing aerobic videos; however, cardio workouts take a plethora of different forms. Power walking is one of the most overlooked ways to squeeze in a cardio workout; however, it can pack a powerful calorie burn when practiced correctly. In addition to helping people manage their weight, it also offers people the same heart-pumping, lung expanding, stamina building workout those other cardio methods provide.
Strength training can help fight off numerous health conditions, including osteoporosis and muscle atrophy; however, using heavy weights at the gym might not be possible for everyone. While strength training likely isn’t the first thing people think of when they hear “power walking,” the cardio method actually provides people with an excellent strength training workout, especially when the incline is raised. When properly power walking, exercisers target their leg and butt muscles, creating a strong and powerful strength training workout in addition to the cardio benefits.
As people get older, their joints can start to hurt or get damaged due to a number of health conditions. This can make workout methods like jogging and running extremely painful, and who wants to work out if it causes them constant pain? The best way to work out once joint issues set in is with low-impact exercises, including power walking. Power walking puts significantly less pressure on the knees, ankles and hips, preventing pain. Low-impact exercise also allows people to work out for longer amounts of time than other exercises due to fewer effects on the joints in addition to preventing more damage.
Power walking offers numerous benefits to people of all ages, including:
· Improved heart health
· Reduced pain
· Improved mental health
· Improved lung capacity
· Increased stamina
· Improved immune system
· Lowering the risk of certain health conditions, including heart disease, diabetes, osteoporosis and stroke
· Improved muscle strength
· Improved balance
· Improved joint flexibility
· Improved sleep
These are just some of the benefits that power walking can provide to seniors, with many power walkers reporting other health benefits as well. To get the most out of power walking, it’s important to do the exercise correctly and regularly for maximum health benefits.
A lot of exercise machines are simply intimidating to use, let alone purchase. From heavy machinery to a seemingly endless number of settings, machines can feel complicated. With power walking, anyone can complete the exercise without worrying about special equipment. This article will discuss the ins and outs of properly power walking a bit later; however, it can be equipment-free, unless one decides to utilize treadmill walking, and simply requires proper arm movements and deliberate movements.
Many workout methods require a fair amount of specialized equipment, ranging from specific clothing items to expensive equipment. Fitscope understands that not everyone wants an extensive home gym in their home, and that’s where power walking shines. The only equipment someone needs to get walking is a pair of shoes, comfy clothes and a good pair of tennis shoes. However, those who want a more intensive workout program should consider investing in a treadmill as well. Treadmill walking can help exercisers burn more calories when power walking due to the easy adjustments of the speed and incline, letting exercisers feel the burn no matter what the weather looks like outside.
Cross-training has taken the world by storm, and power walking is an excellent exercise method to add to any workout regime. Cross-training simply means that an exerciser is adding more than one workout method to their routine—usually some form(s) of strength training while differentiating between cardio methods (although this is not required). Power walking lets one cross-train while working out, meaning no one has to create two separate workout routines. The most popular method most people use when cross-training while power walking is to use a pair of dumbbells. Simply pump the arms to get an excellent arm workout squeezed in.
The benefits of power walking sound (and are) great, however, now is the time to learn how to properly power walk. Far too often, people think it’s simply walking; however, there’s much more to power walking to get the most benefits from the exercise method.
Before beginning this or any other exercise routine, it’s important to talk to your doctor to get clearance to powerwalk. Some people may be given the go-ahead without dumbbells or told to limit the amount of time they walk. Your doctor will know which routine will work well with your body.
When most people walk, they simply keep their arms to their sides. While this is fine when walking in the city, it’s not great for power walking. The key to effective power walking is to move the arms when working out. By holding them at a 90-degree angle and pumping them with each step, the person working out is getting the full benefits of the workout. When dumbbells or resistance bands are added to the routine, power walking becomes a wonderfully effective strength training and cardio workout in one. However, even without weights, exercisers will still get a great workout even without weights.
The body is a magical thing, but it also relies heavily on certain formulas to stay working properly. A heart rate monitor ensures that the person working out is staying within their fat-burning zone, that magical number of beats per minute that mean the body is burning the most fat. The thing to remember is that there’s no right number for each body—every age is different. To calculate the fat-burning zone, exercisers need to be within 64-76% of their maximum heart rate. This is accomplished by subtracting their age from 220 and multiplying it by .64-.76. So, for example, a seventy-year-old will be at 75-128 bpm, meaning that’s when they’ll burn the most fat.
While it’s really tempting to walk and talk with a friend or family member, if they’re a Chatty Cathy, it might be better to work out with them more sparingly. When working out, it is important to remain focused throughout the entire routine. This lets the exerciser focus on their posture, arm movement and taking powerful steps throughout the program.
When most people walk, they tend to simply step rather lightly; however, this method isn’t going to help anyone looking to power walk. Instead, people who are taking up power walking should look to make sure each step is powerful (although not stomping) to get the most benefits. A powerful step will utilize the butt, hips and entire leg to propel the exerciser along. By taking powerful steps, exercisers will workout smarter.
The great thing about power walking is that it can be completed anywhere, so it’s important to come up with a plan that’s usable in everyday life. For example, if someone visits their grandchildren often, it’s great to plan a power walking routine that can be done almost anywhere, even when a treadmill isn’t accessible. Furthermore, because power walking is easy to do and a joint-friendly workout, many seniors find that younger family members are happy to join their workouts as well. By tailoring a power walking routine to their lifestyle, exercisers are more likely to stick with the routine.
Power walking offers numerous benefits for seniors looking for a low-impact workout routine. From giving exercisers a powerful cardio and strength training workout to providing benefits including lowering the risk of heart attack or stroke, power walking is an excellent exercise method for those looking to lose weight and stay fit while protecting their joints. The key to power walking is to remember to pump the arms and walk with powerful strides to get the most out of the workout. With proper execution, people who are just beginning power walking will have an excellent routine in no time.
Ready to start your power walking workout program? Fitscope offers online studio classes for ellipticals, cycling, strength training, HIIT workouts, Tai-Chi, rowing machines, air bikes and treadmills to allow seniors to vary their workouts while obtaining maximum benefits. You’ll get the body of your dreams quicker than ever while being guided by fitness professionals who know how to get you in the best shape of your life, no matter what age you are. Click here to learn more and receive a free one-week trial.
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Elliptical machines have become a staple in gyms worldwide, providing users with a low-impact, total-body workout that's easy on the joints. For runners, incorporating elliptical training into their routine can provide numerous benefits, from injury prevention to improved running efficiency. Cross-training, or engaging in various types of exercise, is essential for runners looking to boost their performance and avoid plateaus. In this article, we'll explore how elliptical machines can be a game-changer for runners, focusing on the benefits of low-impact workouts, recovery, marathon training, and more.
1. Low-Impact Exercise
Low-impact exercises are those that place minimal stress on the joints, particularly the knees, hips, and ankles. They're ideal for individuals recovering from injuries, those with joint issues, or anyone looking for a gentler workout option. When it comes to running, the high-impact nature of the sport can take a toll on the body, especially for long-distance runners or those with a history of injuries.
Enter the elliptical machine. Unlike running, which involves striking the ground with each step, elliptical training allows your feet to remain in constant contact with the pedals. This eliminates the jarring impact associated with running, reducing the risk of injury and making it an excellent alternative for days when your body needs a break. Incorporating low-impact workouts like elliptical training into your routine can help prevent overuse injuries, allowing you to maintain consistency in your training and ultimately improve your performance.
2. Aids in Recovery
In addition to its low-impact nature, elliptical training can play a vital role in aiding muscle recovery for runners. Engaging in regular, intense workouts can cause microscopic tears in your muscles, leading to inflammation and soreness. While this is a natural part of the muscle-building process, it's crucial to allow your body sufficient time to heal and rebuild.
Elliptical machines provide an opportunity for active recovery—a form of recovery that involves gentle exercise, as opposed to passive recovery, which entails complete rest. By working your muscles at a lower intensity, you can promote blood flow and nutrient delivery to the affected areas, speeding up the healing process and reducing soreness. Including elliptical training in your weekly routine can help prevent overtraining and ensure that you're ready to tackle your next run with renewed energy.
3. Ideal for Marathon Training
For those preparing for a marathon or other long-distance race, incorporating cross-training activities like elliptical workouts can significantly improve your performance. Building endurance is a critical component of marathon training, and the elliptical machine offers a low-impact way to increase your aerobic capacity without placing additional stress on your joints.
One advantage of elliptical training is the ability to mimic race-specific conditions. For example, you can adjust the incline on most machines to simulate hill workouts, which are essential for building strength and power in your legs. Intervals can also be easily incorporated into your elliptical sessions, allowing you to practice speed work without the added impact of running on hard surfaces.
When planning your marathon training schedule, it's essential to strike a balance between long runs and cross-training sessions. Including regular elliptical workouts will help ensure that you're giving your body the variety it needs to avoid injury and continue progressing toward your goals.
4. Improves Running Form and Efficiency
Another significant benefit of elliptical training for runners is its potential to improve running form and efficiency. The elliptical machine works several key muscle groups used in running, including the quads, hamstrings, glutes, and calves. Strengthening these muscles can help correct imbalances and promote better posture during your runs, ultimately making your stride more efficient and reducing the risk of injury.
In addition to targeting specific muscle groups, elliptical training can enhance your balance and coordination. The smooth, fluid motion of the machine encourages your body to engage its core muscles, which play a crucial role in maintaining stability while running. By regularly incorporating elliptical workouts into your routine, you can develop a stronger, more efficient running form that will serve you well on race day.
5. Increases Cardiovascular Fitness
At its core, running is an aerobic exercise that relies heavily on your cardiovascular system. Improving your cardiovascular fitness is essential for boosting your endurance and overall running performance. Elliptical training provides an excellent opportunity to work on this aspect of your fitness without the added impact of running.
One way to increase your cardiovascular fitness is through heart rate training, which involves monitoring your heart rate during exercise and adjusting your intensity accordingly. Many elliptical machines come equipped with heart rate monitors, allowing you to track your progress and ensure that you're working within your target heart rate zone.
Incorporating both aerobic (steady-state) and anaerobic (high-intensity) workouts on the elliptical can help improve your VO2 max—a measure of your body's ability to utilize oxygen during exercise. A higher VO2 max translates to better cardiovascular fitness and improved running performance, making it a valuable goal for any runner.
6. Versatility and Customizability
One of the primary advantages of elliptical training is its versatility and customizability. Most machines allow you to adjust the resistance and incline levels, providing a nearly infinite number of workout options. This means that you can easily tailor your elliptical sessions to meet your individual goals and needs, whether you're looking to build strength, improve endurance, or simply mix things up.
Some popular workout options for runners include intervals (alternating periods of high and low intensity), hill workouts (increasing the incline to simulate uphill running), and steady-state sessions (maintaining a consistent pace and resistance throughout the workout). By regularly incorporating a variety of elliptical workouts into your routine, you can keep your body challenged and avoid the dreaded plateau.
7. Psychological Benefits
Finally, it's important to consider the psychological benefits of elliptical training for runners. Engaging in the same type of exercise day after day can lead to mental fatigue and burnout, making it difficult to stay motivated and enjoy your workouts. Incorporating cross-training activities like elliptical sessions can provide a much-needed change of pace, helping to keep things fresh and exciting.
In addition to preventing burnout, elliptical training encourages a well-rounded approach to fitness. By working different muscle groups and challenging your body in new ways, you can develop a more balanced, holistic view of your health and well-being. This mindset can be invaluable for long-term success, both on and off the racecourse.
8. Sample Elliptical Workouts for Beginners and Advanced Runners
To help you get started with elliptical training, we've put together a few sample workouts tailored for both beginners and advanced runners. These workouts will provide a solid foundation for incorporating elliptical sessions into your running routine and can be easily modified to suit your individual needs and goals.
Beginner Workout: Steady-State Cardio
This beginner-friendly workout focuses on building cardiovascular endurance and getting accustomed to the elliptical machine. As you gain experience and confidence, you can gradually increase the duration or intensity of the main workout to continue challenging yourself.
Advanced Workout: Interval Training
This advanced interval workout is designed to improve your anaerobic fitness and boost your cardiovascular capacity. The high-intensity intervals will push your body to its limits, while the recovery periods allow you to catch your breath and prepare for the next set. You can adjust the number of intervals or the duration of each interval to further customize this workout to your needs.
Beginner Workout: Hill Simulation
This beginner hill simulation workout helps you build strength in your legs and get accustomed to exercising on an incline. As you become more comfortable with this workout, you can increase the duration or add more challenging inclines to continue pushing yourself.
Advanced Workout: Fartlek Training
Fartlek, which means "speed play" in Swedish, is a type of unstructured interval workout that mixes bursts of high intensity with periods of recovery. This advanced workout challenges your body in new ways, helping to improve your running speed and overall fitness. Feel free to get creative with your intervals and adjust the workout to suit your needs.
Remember to always listen to your body and adjust these workouts as needed to ensure a safe and effective training experience. Incorporating these elliptical workouts into your running routine will help you reap the numerous benefits discussed above and set you on the path to success.
Conclusion
Incorporating elliptical training into your running routine can provide numerous benefits, from injury prevention to improved performance. Its low-impact nature makes it an excellent option for recovery days, while its versatility and customizability ensure that you'll never get bored. With the addition of these sample workouts, both beginners and advanced runners can find a starting point to incorporating elliptical training into their routines. Whether you're training for a marathon or simply looking to improve your overall fitness, elliptical workouts can be a valuable addition to your training plan. The Fitscope app offers a huge selection of Elliptical machine workouts for all levels. Give it a try here , and you might just discover a new favorite way to cross-train.
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Indoor cycling has gained immense popularity over the years as an effective way to get a comprehensive workout right at home. There are several types of indoor bikes available, each offering unique features and benefits. The main types include stationary (Spin®-style) indoor cycles, upright bikes, and recumbent bikes, each with its own set of pros and cons. In this article, we will delve into the specifics of these bikes to help you determine which one is right for you.
Stationary Indoor Cycles
Stationary or Spin®-style indoor cycles, also known as Spin® bikes, are designed to mimic the experience of outdoor cycling. They usually feature a heavy flywheel that continues spinning even after you stop pedaling, providing a smooth and natural cycling motion. A significant benefit of stationary bikes is their ability to offer a high-intensity full-body workout. They require you to engage your core and upper body along with your legs, making them an excellent choice for those looking for an intense workout.
However, the aggressive riding position might be uncomfortable for some, especially during long workouts. This is something to consider if comfort is a priority for you. In terms of budget, stationary bikes can range greatly in price depending on the brand and features. Higher-end models may include features such as digital displays, heart rate monitors, and adjustable resistance levels. In terms of space, stationary bikes are relatively compact but still require enough room for the rider to pedal comfortably.
Upright Bikes
Next, we have upright bikes, which are a very common type of indoor bike. They are similar to regular outdoor bicycles, with the rider sitting upright on a small padded seat and pedaling below. These bikes are versatile and suitable for a wide range of fitness levels and goals. Although they primarily target the lower body, some models also offer handlebars that move, providing an upper body workout.
Upright bikes are generally more compact than other types, making them a good choice for those with limited space. Additionally, they are often less expensive than stationary bikes or recumbent bikes, making them a more budget-friendly option. However, the smaller seats on upright bikes can be uncomfortable for some people, especially during longer workouts.
Recumbent Bikes
For those who prioritize comfort, recumbent bikes could be the best choice. These bikes feature a large, chair-like seat with a backrest and the pedals positioned in front of the rider, offering a reclined body position. This design makes recumbent bikes the most comfortable option for long workouts or for those with back issues. The reclined position reduces stress on the joints, making these bikes great for those with joint problems or recovering from injuries.
While recumbent bikes can be more expensive than upright bikes, many users find the added comfort worth the cost. However, these bikes do take up more space than upright or spin bikes, so it's crucial to consider your available space before purchasing.
Choosing the Right Bike for Different Age Groups and Fitness Levels
When choosing an indoor bike, it's important to consider your body type, fitness level, and fitness goals. For example, if you're a beginner or have joint issues, a recumbent bike might be the best option due to its low impact and comfortable design. This type of bike is also recommended for seniors, as they provide a more comfortable position and reduce stress on the joints.
On the other hand, if you're an experienced cyclist looking for a high-intensity workout, a stationary bike might be a better choice. This bike style is well-suited for those who want to lose weight since they offer high-intensity workouts that can burn calories remarkably.
Upright bikes can be a good middle ground, offering a balance of comfort and intensity. They are suitable for a wide range of age groups and fitness levels, and some models even come with moving handlebars, providing an upper body workout.
It's worth noting that the size of the bike should also be considered, especially when buying a bike for children. Make sure that the bike is age-appropriate, and refer to bike size charts to find the right size for your child.
Maintaining Your Indoor Bike
Once you've chosen the right indoor bike for your needs, it's important to maintain it properly to maximize its lifespan. Regular maintenance can also ensure a smoother ride and prevent potential injuries.
Here are some general maintenance tips for indoor bikes:
In conclusion, the best indoor bike for you depends on your fitness goals, comfort preferences, and available space. Whether you prefer the intensity of a stationary bike, the comfort of a recumbent bike, or the versatility of an upright bike, Fitscope has trainer-led classes that will make the workout more fun and effective. Just click here for a free trial. Remember, the most important thing is that you feel comfortable and motivated to continue using your bike regularly. Happy cycling!
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