Integrated Training for Improved Cycling Performance - Part 2

The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.

The first part of the program is stretching the muscles that were identified as tight in the previous article (calves, quads, hip flexors, hamstrings, pectorals, trapezius, and neck flexors). Stretching returns muscles to their proper length-tension relationship. As stated in the previous article, tight muscles alter joint positions which in turn affect the opposing muscles ability to function properly. Each stretch should be held at least 20-30 seconds.

The next component is five minutes of light cardiovascular activity to increase blood flow to the active muscles and increase the efficiency of the kinetic chain. Treadmill or elliptical are great choices.

Core stabilization training is next. Stabilization training involves improving the ability of the transverse abdominis, internal obliques and the pelvic floor muscles too effectively stabilize the spine and pelvis during cycling. Stabilization exercises involve little to no movement through the lower back, hips, and pelvis. Exercises include a progression of teaching the lower abdominals and pelvic floor muscles to stabilize the spine correctly. Exercises include abdominal bracing (aka "drawing-in" maneuver), bridges, the DOG (quadruped) series of exercises, and planks. These exercises should be performed with 12-20 reps with a slow controlled movement.

Balance is a requirement during any type of riding, (endurance, tempo, sprints, climbing, etc) and involves a series of coordinated actions involving the muscular, nervous, and skeletal systems (aka , the kinetic chain). Balance training is designed to improve the body's kinetic chain efficiency. Performing simple exercises like balancing on one leg force the muscles surrounding the hip, knee, and ankle to stabilize their respective joints. As you become more balanced, you can gradually add slow controlled movements like single leg reaches and/or single leg squats.

The strength training portion of the program is designed to improve dynamic joint stabilization by performing exercises that are slow and controlled with higher repetitions. The strength exercises are performed using stability balls, dumbbells, and incorporating balance. Each exercise should be performed with 2-3 sets, 12-20 reps and can be performed in a circuit fashion. The speed should be 4-2-2, meaning, 4 seconds down, 2 seconds hold, 2 seconds up. This slow speed allows the muscles to stabilize the joints and increases force production and force reduction. Exercises focus on the major muscles of body (chest, back, shoulders, legs).

Dave Radin, CSCS, NASM-CPT, is a personal trainer with Precision Fitness. Precision Fitness is located in the Lake Norman area. Check out their website at http://www.lakenormanfitness.com. You can contact Dave at 704-662-8664, or by email at [email protected].

In The News:

What’s happening Tuesday in Oroville  Oroville Mercury RegisterOroville Association of Realtors Blood Drive: 9 a.m.-1 p.m. Participants receive $5 Starbucks card. Eat healthy, low-fat meal within two hours of donating; must be ...
Athletes' Village cruise ships ready to welcome first Naples 2019 competitors  Insidethegames.bizThe cruise ships that will offer athletes a unique experience at the 2019 Summer Universiade are primed for their first arrivals in Naples.
Benefits of yoga for a healthy heart  Deccan ChronicleExperts explain how pumping up with cardio and cooling down with yoga provides tripartite heart benefits.
Clive Daniel Hospitality to Design Interiors for Lennar Sports Center at WildBlue  Naples Daily NewsThe national award-winning interior design team of Clive Daniel Hospitality has been selected by Lennar Homes to provide interior design direction for the ...
6 Low Impact Cardio Exercises: 6 Moves in 20 Minutes or Less  HealthlineIf you need a low-impact exercise regimen, look no further. We've taken the guesswork out of things by creating a 20-minute low-impact cardio circuit that's great ...
Best cardio workouts for weight loss: Try these 5 aerobic exercises to beat the belly bulge in 1 week  Times NowRegular cardio workouts will help you lose weight and keep it off. Try including these 5 aerobic exercises in your fitness routine to get rid of that unhealthy belly ...
The Fitness Craze That Changed the Way Women Exercise  The AtlanticFifty years after Jazzercise was founded, it is still shaping how Americans work out—for better or for worse.
Strength Training May Best Aerobics for Cardioprotection  MedscapeLIMA, Peru — Static exercise, such as strength training, might be superior to dynamic exercise, such as walking or cycling, for conferring protection against ...
The Real Housewives of New York City recap: 'Dinner and a show'  Entertainment Weekly NewsHow does one simply move on from an episode like last week's Real Housewives of New York City wherein Bethenny had a Pop-Tart-fueled anxiety attack, ...
Weightlifting is good for your heart and it doesn't take much  Science DailyLifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new study. Spending more than ...
Strength training tied to better heart health than aerobic  Medical News TodayTraining with weights has a greater effect on reducing heart risks than running or cycling, according to recent research presented at a conference.
Strength Training May Be Important for Lowering Risk of Heart Disease and Diabetes, Too  Everyday HealthNew research finds that people who did strength training just once a week had lower risk of heart disease and diabetes compared with people who did no ...
Is Aerobic Exercise the Key to Successful Aging?  The New York TimesAerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not ...
Monday Motivation: Yasmin Karachiwala Shares Some Aqua Aerobics Exercises: Here's Why You Should Try Them Too  NDTV NewsWe are about to bid adieu to days of wavering heat. So how about a nice and refreshing session of aqua aerobics? Celebrity fitness trainer Yasmin Karachiwala ...
Northwest Indiana fitness experts give advice for designing the best cardio workout  The Times of Northwest IndianaCardio workouts were a thing long before dedicated “workouts” were.
10 YouTube fitness channels to help you get in shape  CNETNo need for an expensive trainer or gym membership when you have YouTube.
Aerobics for weight loss and blood sugar control: Cut belly fat fast with THIS exercise if you have diabetes  Times NowExcess belly fat worsens the development and progression of type 2 diabetes and its complications. Experts say this is the best exercise for diabetics to lose ...
Aerobic Workouts May Help You Kick Addictions: 6 Health Benefits Of Aerobic Workouts  NDTV NewsAerobic exercise, A.K.A, cardio workouts, help the body deliver oxygen and blood to all its parts thereby improving heart and lung function. But aerobic workouts ...
This 10-Minute Dance Workout Is Our New Favorite Kind of Cardio  Health.comIs there a better way to move your body than by getting lost in the rhythm of music? That's what FORWARD__Space, a dance fitness studio in New York City, ...
Low-intensity cardio is the (trainer-approved) secret to pushing through fitness plateaus  Well+GoodYes: You should be taking recovery days at the gym. Here are 9 low-intensity cardio workouts to help you do it the right way.
Katrina Kaif Is Giving Us Major Fitness Goals By Doing Aqua Aerobics! Try This Before The Season For It Ends  NDTV NewsThe super fit and gorgeous Katrina Kaif, is an inspiration to all when it comes to her perfectly toned body. The stunning actress is undoubtedly a pro when it ...
Aerobic exercise vs resistance exercise: Which one should you focus on?  9CoachWhat's the difference between aerobic and resistance exercise, and is doing cardio or weights best for fat ...
Early Aerobic Exercise Speeds Concussion Recovery | Medpage Today  MedPage TodayYoung athletes recovered more quickly from sport-related concussion with an early, progressive, aerobic exercise regimen in a 103-patient randomized trial.
Poor aerobic fitness linked to diabetes, heart disease risk in kids: Benefits of exercise for children  Times NowChildren with poor aerobic fitness have a significantly higher risk of type-2 diabetes and cardiovascular disease. Here are some amazing benefits of aerobics for ...
Weight lifting better for heart health than running, new study finds  Telegraph.co.ukLifting weights is healthier for the heart than going for a run or a walk, new research has found. Scientists looking at the health records of more than 4,000 people ...
These Simple And Effective Exercises Can Help Melt Belly Fat Within No Time! Do Include Them In Your 2019 Workout Regime!  NDTV NewsReducing belly fat is a problem that bothers many. Belly fat is the stored fat around your waist. Excess belly fat can have a negative impact on your health.
Why Water Aerobics Should Be Part Of Your Fitness Routine  ELLE AustraliaIncreasingly, Aussies are discovering underwater workouts: from aqua aerobics (not just for the grannies) to deep water running; aqua spin to aqua treadmill ...
American Heart Health Month: 6 exercises to work your heart  TODAYSince February is American Heart Health Month, TODAY is demonstrating six exercises that will challenge your body and your heart.
Exercise Is Good for You, But Does It Really Affect Weight Loss?  HealthlineMany studies show that exercise alone won't help you shed the extra pounds, but a few studies suggest that it works for some people. Losing weight is one of the ...
Taking precautions can reduce risk of falls  CTPostEach year, millions of seniors fall. In fact, according to the Center for Disease Control and Prevention, more than one out of four seniors fall each year, but less ...
How VR Is Shaking Up The Way We Do Cardio  VR Fitness InsiderGetting our daily cardio or aerobics training not only helps our bodies stay healthy, it sets us up for success in VR gaming and in our everyday lives. Moving our ...
VO2 max: The Apple Watch metric that reveals your aerobic fitness  Cult of MacPredicted VO2 max is the ultimate test of your aerobic fitness. It is a very interesting and welcome new fitness metric on Apple Watch.
Master the mysteries of ‘Other’ workouts on Apple Watch  Cult of MacEveryone knows you can do running, cycling and swimming workouts with your Apple Watch. But did you know you also can log sports like football, golf and.
Sports & Fitness - Sports  Valley AdvantageBasketball clinics. The Pacesetter Athletic Club of NEPA will conduct two basketball clinic sessions for kids 10-14, this July at Johnson College, Mondays ...
A Little Weight Training Can Do a Lot to Cut Cardiovascular Risk, Study Finds  AJMC.com Managed Markets NetworkIf you're lifting weights to improve your health, a new study from Iowa State University finds that a little goes a long way, at least when it comes to cutting the risk ...
Take the plunge: Try a water workout - Harvard Health  Harvard HealthSwimming and water aerobics can be a good way to stay fit, especially for people who have arthritis, are overweight, or are recovering from an injury.
Six of the best postnatal exercises - Best postpartum workouts  HarpersBAZAAR.co.ukThe best and safest postnatal exercises, from gentle weight training to Pilates and cardio.
Regular Exercise May Keep Your Body 30 Years 'Younger'  The New York TimesThe muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds, according to an ...
For Aging Bodies, Endurance and Resistance Training Can Help  HealthlineResistance and endurance training can both be great ways to help stay healthy over time.
This cardio exercise can help you get rid of your addiction  Hindustan TimesAerobic exercise is not just an excellent form of cardio. A new study shows that it can also impact the brain in ways that may support treatment and prevention ...
Aerobic exercise slows cognitive decline in Alzheimer’s disease  Reuters(Reuters Health) - Cardiovascular exercise training may help slow the decline in brain function seen in Alzheimer's patients, a new review of past research ...
When women say goodbye to aerobics and hello to strength-training  Gulf NewsGulf News talks to a Dubai personal trainer about myths, recommendations and trends revolving around women's weight training.
You Won't Be Able to Stop Grooving to These Dance Workouts — the Best of 2018  POPSUGARWhether you're a Zumba queen or more of a hip-hop fan, chances are you've looked to YouTube to be your own personal trainer. The site is jam-packed with.
Updated exercise guidelines showcase the benefits to your heart and beyond  Harvard HealthWithout question, being physically active is the best thing you can do for your heart health. Here's the good news: according to new federal exercise guidelines, ...
You’ve been told how many minutes of aerobic exercise to do weekly. What about strength training?  The Washington PostThe aerobic exercise guidelines from the American College of Sports Medicine and other fitness groups are precise: You should aim for 150 minutes a week of ...
5 reasons why old-school aerobics is still the best workout  Health24Inge Viljoen, Women's Health Next Fitness Star, swears by aerobics and this is why you should too… When you picture aerobics it's all colourful retro outfits, ...
Cardio vs. weights: Which is better for weight loss?  CNNResearchers took to the lab to measure weight-lifting vs. cardio to find out which exercise was best for weight loss. View the results.
The Best Cardio Workout When You Can't Run  GreatistWhen running isn't an option, there are other total-body cardio routines that can spike your heart rate and make you feel great. ACE trainer Sabrena Jo shares ...
How long you need to do cardio to reap the benefits for your body and brain  Business InsiderResearch suggests that aerobic exercise is the closest thing to a miracle drug that we have. But how long do you have to do it to see results?
Aerobic Exercise Can Help In Relieving Depression  Republic WorldA new study has revealed that supervised aerobic exercises have large antidepressant treatment effects for patients with major depression.
Cardio drumming, water aerobics classes to start in January  Napoleon Northwest SignalThe new year is often considered a *fresh* start, and many people take that opportunity to jump into a new fitness program.
25 Fitness Terms For Beginners To Know: Plyometrics, HIIT, Aerobic Exercise, And More  SELFHere's your go-to guide for fitness terms you need to know before going to the gym. And understanding these phrases will improve every workout.
9 best exercises for rheumatoid arthritis pain: Tips and what to avoid  Medical News TodayFor people with rheumatoid arthritis (RA), exercise can be hugely beneficial for relieving pain and joint stiffness. Exercising and stretching can be particularly ...
The Best Free Workout Videos on YouTube  GreatistWe've rounded up the best YouTube workouts, from aerobics to yoga to HIIT workouts, so that you can stay fit without stepping inside a gym or spending a dime!
The Best 15-minute Cardio Workout for Busy Guys  Men's JournalIn this 15-minute cardio workout for busy guys, we're going to push through six exercises to make the most of your time. You'll also do some resistance training, ...
What is the best time of day to exercise? It's not when you think.  Washington PostResearch shows that first thing in the morning may not be best for you.
What is the most effective cardio machine in the gym?  NBCNews.comWhat is more effective the treadmill or the elliptical? Does the StairMaster burn more calories? Here's how to choose the best cardio machine for your goals.
Karachi's tackling joint pain and weight loss with water aerobics  DAWN.comIf military-style fitness boot camps sap all your energy, walking seems mundane and exercise generally leaves you with no energy, especially in the hot weather, ...
Aerobic exercise: 'A maintenance program for the brain'  Medical News TodayResearchers have found that aerobic exercise can slow down the age-related decrease in brain size and help to prevent cognitive function decline.
What is heart rate training and how do you do it.  The Washington PostIf you match your effort level and heart rate, you'll be working at the right intensity to make gains.
The Exercises You Should Be Doing if You Have High Blood Pressure  The Cheat SheetExercising is part of a healthy lifestyle, and it can also help keep your blood pressure low. Here's how you can get your body moving.
Should You Even Bother With Cardio?  U.S. News & World ReportCardio used to be king. That is, until researchers and gym rats alike found that strength workouts come with greater fitness and health gains than do steady-state ...
Cardio Exercises: 33 Bodyweight Cardio Moves  GreatistWhen we say “daily cardio exercise,” odds are you immediately think about logging miles on a treadmill or elliptical. But it doesn't have to be that way. After all ...
What's the Best Exercise to Lose Weight: Cardio or Lifting Weights?  Health.comWhen fat loss is the goal, the best exercise for weight loss is the one that burns calories more efficiently.
The 4 most important types of exercise - Harvard Health  Harvard HealthExercise is key to good health. But we tend to limit ourselves to one or two types of activity. "People do what they enjoy, or what feels the most effective, so some ...
Best exercises to stop aging, keep muscles, keep brain healthy  Business InsiderTwo forms of exercise keep aging muscles from dwindling, protect the brain from age-related decline, and lessen the risk of heart problems — according to new ...
How Much Cardio Is Really Good for Your Heart?  U.S. News & World ReportAt extremes, cardiovascular exercise can contribute to cardiac plaque, irregular heartbeats and heart disease.
How much you have to exercise and what kind of workout to do to get different types of benefits  Business InsiderWhether you want to lose weight, combat anxiety and depression, improve memory, build endurance, strengthen bones and muscles, or much more, exercise ...
Get a cardio workout at home or on the go with Fitness Boxing for Nintendo Switch  NintendoIt's time to get off the couch and get moving! In the Fitness Boxing game, a Nintendo Switch exclusive launching on Jan. 4, you can participate in boxing-based ...
All The Songs You'll Be Playing On Repeat In Your 2019 Workout Playlist  Elite Daily2018 has been many (often cringeworthy) things, but one admittedly incredible aspect of the past year has been the music. I mean, if you haven't been keeping ...
6 easy ways to add cardio to your strength workout  NBCNews.comMaking a few tweaks to your strength routine can supercharge your workout — and your results.
20-Minute Cardio Step Workout for Tight Tush and Thighs  PopCulture.comIn a hurry to cross your cardio off your to-do list while still getting an effective, butt-kicking routine? Problem solved! In this routine from FitnessBlender.com, you ...
Benefits of cardio exercise for the brain and body  Business InsiderCardio exercise has significant beneficial effects on the brain and body. Here are the most important ways it improves your health.
Weight loss: Want flat abs like Katrina Kaif? 5 incredible ways aqua aerobics can help you lose belly fat  Times NowBollywood actress Katrina Kaif's pool workout video will help you achieve your weight loss goals. And here are five amazing ways aqua aerobics can help you ...
The Sneakers You Need For Every Type Of Workout  Refinery29When you're in the market for a new workout sneaker, there are obviously a lot of factors that come into play, including whether they'd look good in a gym selfie ...
A 10-minute cardio workout you can do at home  NBCNews.comSo you want to get your sweat on, but getting to the gym seems as difficult as climbing Mount Kilimanjaro. Our answer: Make moves right where you are! You can ...
Aerobic exercise may be key for Alzheimer's prevention  Medical News TodayExercise may improve cognition and prevent Alzheimer's disease, but are some forms of exercise better than others? New research investigates.
UQ Sport to offer free group fitness classes  UQ NewsUQ Sport is offering Brisbane and Lockyer Valley residents free access to more than 70 Group Fitness activities across The University of Queensland's St Lucia ...
Best Indoor Cardio Workouts  Men's HealthThere's no beating a good weight workout, right? But if you really want to keep your body the healthiest it can be, you'll want to add in some cardio into the mix, ...
The five best cardio exercises to keep your engine ticking over  Telegraph.co.ukCardio exercise is one of what I would call the three main tenets of training, alongside resistance and mobility. Without any of these, your body will naturally ...
Free fitness apps for getting in shape  INSIDERIf you're looking for a free fitness app that provides a good overall workout or can help you build up aerobic endurance, strength, or flexibility, here's what ...
These Are the Most Dangerous Exercises You Can Do If You're Over 50  The Cheat SheetThey say age is just a number. But when it comes to exercise, age can say a lot about what you can and can't do. Sure, someone may be in peak physical ...
This Kettlebell Cardio Workout Video Will Leave You Breathless | Shape  Shape MagazineKettlebells are the ultimate training tool for getting a strength and cardio workout in one. Try this cardio kettlebell workout video, and feel the burn.
Orangetheory Fitness, Peloton Treadmill Workouts and More | Treadmill Classes  Runner's WorldWhen you think about running on the treadmill, it may not exactly inspire you to lace up. For many of us, slogging along for an hour (or more) indoors doesn't ...
Don't Have Time to Exercise? Do This for 10 Minutes  TIMEIn the fitness world, the word “miracle” gets thrown around like a two-pound dumbbell. But when it comes to high-intensity interval training (HIIT), a very short ...
There's even more evidence that one type of exercise is the closest thing to a miracle drug that we have  Markets InsiderA small study suggests that aerobic exercise changes the makeup of the microbes in our gut that play a role in our levels of energy and inflammation.
Adult Fitness - Health and Exercise Science  SourceThe Adult Fitness Program supports the educational, research, and public *service* missions of the Department of Health and Exercise Science and Colorado ...
10 best aerobic exercises for weight loss  Times of IndiaWish to lose weight and don't have time for it? Then aerobics is your answer. Aerobic exercise is a physical activity which will make you sweat. When your heart ...
What Type of Exercise Is Best for the Brain?  TIMEExercise is just as good for the brain as it is for the body, a growing body of research is showing. And one kind in particular—aerobic exercise—appears to be ...
There are major health benefits to adding traditional cardio to your workouts  The Globe and MailNewbies should focus on resistance training and developing a solid foundation of aerobic fitness before adding in anaerobic exercise.
20 Best Cardio Exercises Of All Time - DIY Cardio Workouts  Women's HealthWhat's the first thing you think of when you hear “cardio”? Probably running, maybe the elliptical machine, stationary bike, or even rowing. But there's so much ...
20-Minute No-Equipment Total-Body Workout You Can Do Anywhere  SelfBreak a sweat wherever, whenever, with this 20-minute equipment-free workout that challenges your entire body without using a single weight or band.
A 24-Minute HIIT Workout You Can Do In Your Living Room  SELFIf you've got 24 minutes, you've got time for this killer HIIT workout, developed for SELF by trainer Melody Scharff, an instructor at The Fhitting Room. The routine ...
Aerobic Exercise Is Best Way to Burn Belly Fat  LiveScience.comThe best type of exercise to burn unhealthy belly fat is aerobic exercise, according to a new study. The results showed that people who did aerobics for eight ...
Fast and Effective At-Home Cardio Workout  Shape MagazineBlast fat and keep your metabolism revved with this at-home cardio workout.
Low-Impact Workouts That Are Still Super Effective  GreatistBelieve it or not, low-impact exercise is a great option for challenging the whole body—without worrying about injuries. Here's a list of great workouts to try.
Yoga may benefit heart health as much as aerobics  Reuters(Reuters) - Those sun salutations and downward dogs could be as good for the heart as cycling or brisk walking, and easier to tolerate for older people and ...
Why Dancing Is the Best Thing You Can Do For Your Body  TIMEDancing burns lots of calories. But dance also comes with other health benefits like better mood, less anxiety and a sharper brain.
Why Running Is Such Perfect Cardio  TIMEThere was once a time, just a few decades ago, when few people ran to stay in shape. Today, running is almost synonymous with exercise. If your goal is to be fit ...
Boxing Workouts: 13 Cardio Moves for Endurance  GreatistIn case you haven't heard, boxing is all the rage right now. And for good reason—not only is it a great way to let out all your pent-up feels (and way cheaper than ...

Run for Your Life

Running is an ideal symmetrical activity for keeping fit. However,... Read More

Burn 340 Calories a Day with Aerobic Exercise

Strengthen your heart and lungs and give your body a... Read More

Maximum Cardio

Depending on your goals and body type, different amounts of... Read More

3 Keys To Finding Your Natural Running Stride

When I think back to when I was at school,... Read More

Cardios Effect on Overall Health

When most people hear the word "Cardio", their mind automatically... Read More

Integrated Training for Improved Cycling Performance - Part 2

The previous article looked at postural issues and possible muscles... Read More

Running for Success

Though it may not seem like it when we're drenched... Read More

Aerobic Activity Burns Fat

Aerobic activity is any exercise that helps you use oxygen... Read More

Using Nutrition to Boost Your Cardio

So, you're doing cardio religiously and you're not getting any... Read More

Heart Matters

Your heart is between one to two times the size... Read More

Stay in Shape - Cycling Workouts For the Winter Months

It's that time of year. The time when you decide... Read More

Integrated Training for Improved Cycling Performance - Part 1

As we all know cycling is a great way to... Read More

Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types... Read More

Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try... Read More

Spinning Exercise

Spinning exercise or studio cycling is not only popular these... Read More

An Alternate Fitness Tool

Any competitive or recreational athlete will use a variety of... Read More

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing... Read More

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do... Read More

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and... Read More

Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise

Do you try to eat well, even diet, but aren't... Read More

Guidant Corporation Recalls Heart Defibrillators

A worldwide recall was announced by Guidant Corporation for nearly... Read More

Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?

Nike Free does not think so; and neither should you.... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More

Cardio-Boxing for Super Fitness

The major benefits of cardio-boxing include:· Increased Stamina · Increased... Read More

Better Cardio Workouts

The Cardio KingChange it upOne of the most important aspects... Read More