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
Mathematics teacher, Basketball and Track Coach at George S. Henry Academy in Toronto, Ontario

Also owner of Kickbike Ontario - website http://www.kickbikeontario.ca

In The News:

What is LISS cardio?  Livescience.com
What Is Water Aerobics?  Yahoo Lifestyle
Peloton, but on a budget!  WFMYNews2.com
The Best Exercises for Osteoarthritis (OA) of the Knee  Health Essentials from Cleveland Clinic
Exercise Heart Rate Zones Explained  Health Essentials from Cleveland Clinic
What Are the Health Benefits of Rowing?  Health Essentials from Cleveland Clinic
Get Moving: Exercise your way through cancer  Jefferson City News Tribune

Treadmill Workout Ideas That Make Fitness Fun

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

Running Tips

It's a good idea to consult your doctor before beginning... Read More

Integrated Training for Improved Cycling Performance - Part 2

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

Heart Matters

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

Integrated Training for Improved Cycling Performance - Part 1

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

Winter Running: Survival Tips For Your Feet

The days are shorter, the air is colder and the... Read More

Better Cardio Workouts

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

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More

Running for Success

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

Run for Your Life

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

Fat Burning Exercises

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

What Should Runners Think About?

What do you think about when you are running? Does... Read More

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are... Read More

How To Start a Running Program

Running or jogging is one of the best ways there... Read More

Chronic Headaches And Pain Often Can Be Eliminated By A Special Dentist

Denver, Colorado/Las Vegas, Nevada-Sometimes as Freud once said, "A good... Read More

Walking for Your Health

Walking is the easiest way of exercise because it is... Read More

Running on Empty

A sexy pair of legs moseys its way down a... Read More

Using Nutrition to Boost Your Cardio

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

Benefits of Elliptical Training

The basic motion of an elliptical trainer is a smooth,... Read More

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors... Read More

Cardio-Boxing for Super Fitness

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

Stay in Shape - Cycling Workouts For the Winter Months

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

Aerobic Cross Training for Weight Loss

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