11 indoor cycling errors to avoid

Indoor bicycle riding Exercise is not that complicated, e.g. weightlifting or Aerobics – You sit down and basically have a basic move. Then how could something go wrong?

a lot of. There is a lot of room to make mistakes while riding a bike, which can lead to inefficient exercises or worse, injury. We asked fitness professionals and bicycle coaches about common indoor cycling mistakes and how to fix or avoid them.

1. Sitting too high or too low

The first mistake many people make is not Set up the bike correctlyMelanie Melillo said.

“The most common mistake I’ve helped riders build over the past decade is that they set the handlebars too high and the seats too low.” Bicycle bars in Naples, Florida. “If your handlebar is too high, it makes the downward movement of the pedal stroke inefficient. If your handlebar is too low, it is difficult to breathe.”

Also, a seat that is too high or low can put too much pressure on your spine kneeBrendan Kirk, PT, DPT, OCS, CSCS, CKTP says Spine and Sports Medicine In Glen Rock, NJ.

To set up your bike correctly, stand by and use These guidelines:

• The seat should be approximately the height of the hip bone.
• Once you sit down, adjust the handlebars so you can hold them with a light grip while keeping your elbows slightly bent.
• You should sit far enough to maintain a long neutral spine, Melillo said.
• At the bottom of the pedal stroke, the knees should be slightly bent. “This will allow you to safely generate more power,” Kirk said. However, don’t let your knees bend too much – this will make the pedal stroke “short” or unfinished.

2. While riding

Another common mistake is to grab the handlebar too tight. “We call it death grip or white knuckle,” said Mellillo. “This leaves a lot of tension in your hands that you don’t need.” Many riders will also be nervous, making their shoulders ride upwards toward their ears.

Instead, follow these tips to relax:

• Relax your fingertips and hold the handlebar with a light grip.
• Make sure your shoulders are relaxed.
• Melillo said keeping the elbows soft bends and rotating them inward, so they are on either side of the rib cage, “rather than explode like chicken wings.”

Why? In order to get a good cycling exercise, you need to make the body develop the maximum strength. “If you have your shoulders raised and your elbows stretched to one side, you won’t be in the best position to get the most pedal strokes,” said Mellillo.

3. Uneven foot positioning

When you are cycling indoors, your feet may be made Toe cage or tailored shoes. This allows Hamstring muscles Activate when pulling up the legs, explain Andrea MetcalfCPT, LREA, Certified Personal Trainer and Author of the Book Naked fitness.

If your feet point downwards, your calf is working hard, but the hamstrings are briefly shrifted. Instead, place your foot in the pedal. That will allow quadrilateral The hamstrings work together to produce a more balanced low-body exercise that activates the larger muscles of the thigh.

4. Set the resistance too low

“We saw riders set the resistance too low so they pedaled but didn’t get any benefits from the exercise Extend the knee too much”, said Mao Lin. Fix: Create a starting resistor rate as the starting point, so you can control the ride instead of swaying the bike.

5. No oil or watering

When you are doing a bicycle exercise, it is best to extend the water bottle to your arms.

“Aerobic exercise Just like indoor cycling, it can be really sweaty, so you want to make sure you replace the lost liquid – Electrolyte If you ride for more than 45 minutes,” said Merilo. Hydration Supplement Beachbody performance hydration It can help you hydrate, replenish important electrolytes, and even improve the endurance of your ride. *

And make sure to get on the right track pre– and After exercise enough protein and carbohydrate Support your activity level and fitness goals.

6. Included in upper body exercises

Trying to exercise your upper body while riding a fixed bike is dangerous and “little has no benefit” Absolute endurance in Manhattan, Kansas. “When you swing up and down on the bike, you increase the chance of sharp damage to your lower back when you do any upper body movement while pedaling.”

Upper body exercise can also damage your efforts on the pedal, thereby reducing your workout and lowering Calories burn. Instead, do some push-up As part of you Stretch after riding and cool.

7. Eat the calories you burn

“We have riders convinced that because they’ve burned hundreds of calories, they can indulge in pizza and immediately crave your body for all the sweet stuff after riding,” Morin said. “A little bit of enjoyment is OK But what the body needs after exercise is protein and hydration. Consume alcohol immediately There are also many good aspects of exercise that can be eliminated. ”

8. It’s too hard to ride a bike, often

Doing too much exercise, constantly exercising at full intensity and not giving your body enough time to Rest and recover Will be Destroy your efforts.

“Every exercise every time you go all out is a trap,” said Mellillo. “Your body needs to work out in different places.” Heart rate area. It requires rest and recovery periods. The most demanding hard workout, you need Moderate exercise lasts longer. ”

9. Shrink training

“Make sure you are doing it Strength training,,,,, Core trainingand Stretch And cycling. “Melillo said. “All of this supports the best performance on the bike. ”

Stretch for at least 10 minutes warm up and cool down Prevent harm and Minimize the pain of the next day.

10. Trying to keep up with Jones

Cycling courses can be competitive, which can make them fun and inspiring. But being taken away can cause harm.

“I usually see beginners trying to keep up with the people next to them with resistance or speed, but for one, the good resistance of a bike to the bike may be too much for the people next to them.” Andrew Blakey, CPTyour director of future fitness in Toronto. “Listen to your body and pick a resistance that is difficult to challenge but not difficult to make you feel painful. Choose the speed and resistance that suits you best, not the one next to you.”

11. Do the same exercise

“Everyone may have a favorite course or coach, but if you try all the different classes and all the different coaches, you will benefit the most,” Melilo said. “You may learn from one coach other coaches.” Nothing said. Just because you hate those endurance riding or HIIT riding doesn’t mean they don’t matter. Our bodies are designed to find shortcuts, the most effective way. So you want to go through different bodies and Keep challenging yourself with mental habits.”

*The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.