Indoor Cycling Class Essentials

Looking at taking a 'spinning' class?  Great Idea!  Spinning (a trademarked name, by the way) is an ideal choice for starting up a cardiovascular program indoors.  It is a great way to jump start a morning routine, take a mental break from work in the noon hour or decompress in the evening with a cool down ride.  If it's your first class, no worries!  Arrive early, let the spin instructor know it is your first time and let them help you set up properly on the bike.

As with any new cardiovascular routine, it is important to check with your doctor to make sure that you are in good health to get started, as indoor cycling classes often climb in intensity.  Most classes are usually taught in intervals, beginning with an easy spin, and gradually progressing to a higher intensity level. 

Spinning classes are instructor-led which separates indoor cycling from riding a standard stationary bike. An effective spinning instructor will lead class rides as a team unit, and should be able to push you to set personal and class goals to become a more efficient rider and become fit at the same time.

Indoor Cycling - Burn Those Calories While Setting Your Pace

Feel the caloric burn! The average person will burn anywhere from 400 to 600 calories participating in a spinning class lasting approximately 45-50 minutes, depending on the resistance set on the bike and the intensity level the instructor and you have set for yourself.   

Concerned about if you can keep up with the other participants in class?  Nothing to be concerned about, as the class allows you to tailor the intensity specifically to your fitness level. Newbies are coached to begin at an easy level to ease into class format and learn to eventually move up in speed and resistance. Participants who are seasoned will usually push themselves to reach new goals.

Courtesy of  Livestrong.com

Bike Positioning-Proper Adjustment and Using The Right Gear


Positioning your bike is imperative so as not to create injuries.   Have your instructor help you you if you have questions.


1)  Seating:  Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.  


2) Adjust your handlebars so they are a couple of notches above the height of the seat.




Be comfortable on the seat.  What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour.  Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.




One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well.  Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.  


The most important part of indoor cycling, it is FUN!  Try something new and go for it!  You  won't be disappointed.

Be In The Swim-What's Your Swimming IQ?

When it comes to exercise, there are essentially two elements that one works out in.  Obviously, AIR (Duh!), but the other is water.  And water is a whole different ballgame to exercise in.  Your body has to adapt to temperature, buoyancy and the reality of pushing through a substance. To push through that water is what were affectionately call 'swimming'.  Although, sometimes the way one strokes through the water isn't called that (can we say 'doggy paddle?) :-)  


Swimming has been around a very long time, dating back to Egyptian times where clay tablets were found with figures performing the crawl stroke in 4000BC.  Organized swimming started around the 1800's and was added to the modern Olympic Games in Athens in 1896.


The strokes of swimming have evolved greatly over the last 150 years.  When swimming for time or distance, it is important to be pushing water, not air (in the form of bubbles) for maximum benefit.  The way you move through the water efficiently is critical, especially when competing.  The top strokes used in swimming are breaststroke, backstroke, butterfly and crawl (freestyle). The breaststroke and butterfly are more difficult to execute than the backstroke and crawl. One tip is to keep your fingers closed through any stroke so as to catch and push more water through for speed and efficiency.  Another tip is when your hands enter the water on any of those strokes, so execute a slight S curve through the water-it has been shown to improve efficiency of propulsion.


Swimming is a highly effective way to burn calories, as well as build strength and endurance, especially cardiovascular endurance. "Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity." (http://www.medicinenet.com/swimming)


The really positive aspect to swimming is that it is low-impact on the joints, which is ideal for people who have arthritis or are in rehabilitation with an injury.  Because of the ease on the joints, one can still build muscle mass and increase their cardiovascular endurance without the   impact and stress on joints from exercising on land.


The best part is that swimming is what I call a 'lifetime' skill.  It is a skill that is normally taught as a child and can be used until one reaches the age of 100 or more.  In fact, there is a swimming category for 100-104-year-old age group in the United States Masters Swimming Program!  


In conclusion, swimming is an amazing activity to add to a regimen of weight-bearing exercises.  With such great benefits, get started today at your local athletic club or YMCA.

Athletic/Running Shoes: Do You Have The Right Shoe For You?

Hi Everyone!


I don't know about you, but it is almost time for new athletic shoes with the summer winding down and the arrival of fall.  There is a difference between an 'athletic' shoe and a 'running shoe'.  An athletic shoe is made more for cross-training type of activities-gym workouts, aerobic classes, etc.  A running shoe is specifically  made for someone who wants to run distances of a few miles or more.


How stable and rigid your shoe is going to make a world of difference on how your feet will feel.  There are three main points when checking out shoes (whether they are new or you have had them a while) to determine Motion Control and Anti-Pronation.  (Pronation is when your foot strikes down through the heel and rolls through the big toe on your stride-every person strikes differently) 




1) Torsional Rigidity


The best test to do for Torsional Rigidity is to twist the middle of the shoe back and forth.  If it twists easily, the midfoot is worn out and it is time for a new shoe.  It should not be able to flex in the middle.


2)  Heel Counter Rigidity


How to test for a rigid/stiff heel counter is to grab the heel of your shoe right at the line of the foam ridge and squeeze.  If it caves in, that is a 'soft' heel counter and shows that the shoe is worn and not supporting your foot.  If it is rigid, the shoe is still great to use.


3) Flexion Stability


Flexion in your foot is how far your foot can stretch upward lifting your toes.  In your shoes, if the toe of the shoe can flex back into the tongue, then the flexion in the midfoot in poor.  There should be some flexion, but the shoe should still be a bit stiff for stability.


Also look at the bottom of your shoes to see how you wear down the rubber soles.  If the nubs on the bottom are almost or worn flat, then it is time to get new sneakers.


I am also  providing a link for a great video explaining the differences between running shoes and what to look for: http://www.youtube.com/watch?v=PYZavvHHJzA&feature=related.


I am happy to answer any questions you have!  Enjoy your activities!


~Merri Lou Franzella
TransWellness

Shoe Talk: Three Types Of Running Shoes

Jumpin' Jack Flash! Jump Ropes Rock!

What conjures up in your mind when you hear "jump rope"?  My first image is of my elementary school playground with a plastic beaded rope singsonging jump rope rhymes with friends.  What we didn't know as kids was actually how healthy jump roping can be as an adult.

Some cool facts about jump ropes:


History researchers can date jump roping back to around 1600 B.C. where  materials such as bamboo and vines were used;


*It is used frequently in martial arts and in sports conditioning;


*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);


*Jump roping is a highly effective form of cardiovascular exercise.  It doesn't take too long to raise your heart rate into a training heart rate zone!


So now your interest in piqued, let's get you a rope and get started:
Q & A:

Q:  How do I know how long the jump rope should be for my height? 

A:  When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits.  That is a great way to make sure it the right length for you.


Q:  How fast should I jump?


A:  Jumping should be done in a rhythmic fashion.  Skipping rope is when you jump twice in between rope rotations.  Jumping rope is single jumps per rotation.  Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):

The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen.

BPM Reference Warm-up 140-150 Jump (Pointer Sisters) Conditioning/Tricks 150-160 RocknRoll All Night (Kiss) Interals/Speed Steps 190-200 Rock Around the Clock (Bill Haley & His Comets) Cool Down 140-150 Jump (Pointer Sisters)

According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming 
• 18 holes of golf www.jumpropeinstitute.com

Burn baby, Burn!
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.

Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.

Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength

Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)


The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)