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As part of my 2018 fitness goals, I’ve decided to spend two days a week in what I call my “pain cave.”
Indoor Cycling Tips Health Benefits
, but one of the most challenging (and rewarding) exercises I’ve ever tried: spinning, also known as indoor cycling.
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Spinning classes are a staple at most gyms, and there are even entire gyms dedicated to nothing but spinning. A class lasts from 45 minutes to an hour and is led by an instructor who guides everyone through heart-pounding exercises. For example, you can do speed work, where you can walk quickly for a short period of time followed by rest and recovery time. You can also do incline training, which increases the resistance to look like climbing.
If you’ve never tried spinning – or looking for a way to boost your workout – you should give it a try, as it offers a variety of benefits for people of all ages and fitness levels.
“Cycling is a great cardiovascular exercise and can help build lower back muscle strength,” says Greg Robidoux, a physical therapist with the Harvard-affiliated Cycling Medicine Program. Spaulding Rehabilitation Network.
It’s also great for people who don’t like, or find it difficult to do high-impact cardio activities like running. Spinning is a low-impact exercise that reduces stress on your joints, making it great for seniors with knee or hip problems or those recovering from orthopedic injuries.
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Spinning classes are safe for most people, but check with your doctor, especially if you have heart disease or are recovering from an injury or surgery. “Once you’re more comfortable on the bike, you can do your own training,” says Robidoux. “But you need to experience a few classes to get a feel for everything before you do.”
Find the right license. Most spinning instructors are certified to teach spinning. Others may only be trained in aerobics, and even if they have experience in cycling, they may not be very knowledgeable about the equipment and how to properly move in different positions on the bike. . Robidoux said to look for instructor certifications such as Mad Dogg Spinning Instructor Certification, AFAA [American Aerobics and Fitness Association], Indoor Racing Certification, or Schwinn Indoor Cycling Certification.
Installed. Ask your instructor how to adjust the armrests and seat height and position to ensure proper fit, so you don’t put too much strain on your back and knees. Your feet should go in a circle without jumping like a jackhammer.
Calm down first. Just pedal at a speed that allows you to stay stable in the saddle, and not feel like you have to do what everyone else is doing. “Go to a lower intensity if needed, stay in your comfort zone, and progress at your own pace,” says Robidoux. “It’s great to practice, heal, and jump back in when you’re ready, or do it yourself and just walk around.”
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Keep it short. It’s okay to spend only 20 or 30 minutes in the class at first, until you feel more comfortable and your endurance increases.
Don’t forget a towel and water. You will sweat, so always have a towel handy to wipe your forehead and a water bottle to stay hydrated.
Sit tight. Also, invest in cycling shorts, which can make sitting in the saddle more comfortable.
Matthew Solan is the editor of Harvard Men’s Watch. He previously served as editor of UCLA’s y Years and a contributor to Duke Medicine’s News and Weill Cornell Medical College’s… View Full Bio
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Dear Dr, I have atrial fibrillation, the pulse is around 90 per minute, I am on pradexa 150mg bd and metformin 500 mg bd, no serious symptoms, I can walk for 1 hour, my question is can I turn around, if That’s how many pulses can go up. Thank you
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I really like to spin. Originally, I took it after I burned my body out from intense running and marathons. I have my own bike and watch utube videos for inspiration. I’m back for my 2nd hip replacement in two years and a knee replacement 10 years ago and I’m hoping to have my other knee replaced this year. I am 60 years old and have been doing damage for years through running and tennis, mega yardwork and many other things because I thought I was invincible. Now I’m looking at my diet and antilammatory food to see if it will help in the future, like my hands and arms (I swim in the summer). I love how strong my legs are after spinning and how strong my lungs are. Endurance and endorphins for me, of course, as history has proven.
It is not true that spinning is good for people with knee problems. I have osteoarthritis in one knee due to cartilage damage e.and I’ve been to physical therapists and everyone told me I can’t use an exercise bike – except the horizontal one little movement of the joints and rotation needing more. from that. I don’t need to be told though – I know what I’m going to hurt if I use a bike. I “love” to do spinning but I can’t do it. A stationary bike does not allow for the necessary exercise or clearance. To some degree they do, but not as much as a regular spinning bike. It’s a balancing act for me – I can’t bend and twist constantly without pain. (No, I don’t need a joint replacement. My injury is still very functional but I have to avoid cycling, for sure.)
I’ve always heard that this type of exercise is gentle on the joints, but I’m 73 years old and I can’t do spin classes, the elliptical or anything with this movement because the pain in my back is so bad. knee I have arthritis but my knees have never hurt. I can do intervals on the treadmill with a variable incline at 2.7 mph for 2 min and 1.8 mph for 2 min for 60 minutes. I do this 3 times a week and weight train for 30 minutes afterwards. Amazingly, my knee never hurt during or after it.
I can always find an excuse to skip the gym, so now I have an airdyne at home. I go to music four or five times a week. I’m 67 years old, I have knee pain, and it’s the best thing I’ve ever done for myself!
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I also find that cycling hurts the knees, but exercise bikes e.g. a Matrix is not. I think the flywheel’s inertia, continuous pressure or work against inertia is the painful part. But cycling inside the Matrix machine is a joy.
Exercise & Fitness Hybrid Exercise Exercise & Fitness Three moves for exercise that can be done.
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Stationary Bike Workouts For Every Fitness Level
Get helpful tips and guides for everything from fighting inflammation to finding the best diet for weight loss … from exercise to building stronger core to cataract treatment tips. PLUS, the latest news on medical advances and advances from experts at Harvard Medical School. Whether it works better with your schedule, or the weather makes you want to stay indoors longer, stationary bikes are a great option if you can’t hit the road. However, staying in one place can be a bit monotonous, meaning your soul
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