http://www.general-articles.com General Articles from the World Sat, 19 Jun 2010 18:29:25 +0000 http://wordpress.org/?v=2.6.3 en http://www.general-articles.com/46012-bicycling-gear-seven-of-my-favorites.html http://www.general-articles.com/46012-bicycling-gear-seven-of-my-favorites.html#comments Sat, 22 Nov 2008 12:17:35 +0000 admin My days of running for pleasure and exercise ended when I
moved to the beautiful Columbia River Gorge. I had been
living in the relatively flat Willamette River Valley where
there were miles of level bark running trails. Now in the
Gorge, I encountered rocky, steep trails that were torture
to my hips and knees. It was time to find a replacement for
running.

The Gorge of the Columbia River is a recreation mecca
that’s especially attractive to mountain bike riders and
windsurfers. Swimming doesn’t appeal to me, so I decided
to check out mountain biking. In the end, that was among
the best decisions I’ve made, but I began with caution.
For one thing, I didn’t know if my interest would last.
That’s why I started by getting a low-end bike (that had
some serious weight problems) It was a clunker, looking
back on it now. I also held back on investing in some of
the biking ‘gear’. It’s not that I’m cheap - it’s just
that much of it seemed to be for hip-ness instead of
usefulness.

However, after using a few of the items, I understood that
while the gear might make you look ‘cool’, it also really
does help you function better. Here are 7 of my favorite
pieces that I didn’t think I’d care about (back in my post-
runner/pre-biker days) and now I wouldn’t dream of being
without.

1. Padded shorts. If you mountain bike, road bike, or
both, make the investment in having these. Purely and
simply, your ride will be more comfortable.

2. Well-vented helmet. You’ve got to buy a helmet anyway,
right? If you don’t wear one you’re crazy. Spend the
extra bucks to get one made of the super-strong material
that affords lots of vents to help keep you from over-
heating. And in the case of helmets, you get what you pay
for: the higher-end helmets are easier to adjust for a
better fit.

3. Pedals and shoes with cleats (clipless). After a bit
of a learning curve on how to release quickly and be able
to lock-in going up hill, clipless becomes as automatic as
shifting gears. You especially notice the benefits when
you’re road-biking; you’re gaining on the entire stroke
instead of only the downward push.

4. Hydration pack (a backpack with a water-bladder -
Camelbak brand is an example). My first one was a gift, or
I might never have tried one. Now I love having 100 ounces
of water easily available, instead of that goofy move where
you have to reach down and get the water bottle out of the
rack, lift your head to drink - losing sight of the trail,
and then fumbling the water bottle back into the rack. No
wonder I hardly ever drank enough during rides and ended up
slightly dehydrated every time. I also appreciate that the
pack holds my keys, cell phone, energy bar, and rain jacket.

A suggestion: You’ll still want to keep a full water
bottle on your bike. It’s good defense against dogs that
chase you. Get good at your aim and you can land a squirt
without missing a stroke. It’s very satisfying, and the dog
will run away.

5. Safety goggles - yellow. Of course, you should have
protection for your eyes, but I wondered about the
necessity of yellow or orange lenses. Seemed like poser-
gear when I began to see them around. Then I used a pair.
What difference in visibility! The yellow lenses really do
brighten up shady trails and they help you a lot during
overcast or lower-light times of day.

6. Half-finger gloves. The palms are padded, so that
feels nice on long rides. The best part is what they do
for you on wipe-outs, which are bound to happen. I’ve
gotten lots of scraped knees, but my hands always come out
feeling fine.

7. The Bike. Once I realized that biking was not only a
great alternative to running for the sake of my joints, but
it was more fun in general, I gave the clunker away. Then
I invested in a good bike - lightweight frame and
components, with suspension. It’s a pure delight to ride
on a well-made machine.

Kathryn Mosely has written extensively on subjects related
to cycling and fitness. She contributes to News from Acer Bike, the
best on-line biking information resource. Be sure to see
all of Kathryn’s articles at: http://www.acerbike.com/arch/
]]> http://www.general-articles.com/46012-bicycling-gear-seven-of-my-favorites.html/feed http://www.general-articles.com/49967-stay-in-shape-cycling-workouts-for-the-winter-months.html http://www.general-articles.com/49967-stay-in-shape-cycling-workouts-for-the-winter-months.html#comments Sat, 22 Nov 2008 12:17:35 +0000 admin It’s that time of year. The time when you decide it’s fine to ride in 12 degree weather. The time when your food and water freezes, your hands and feet go numb, and your bike gets covered in water and road salt…

It’s the time of year when you decide that you were a freakin idiot for going outside!

That “time of year” for me was yesterday. My first ride outside in sub 25 degree weather. It’s the same every year. Through spring, summer, and fall you tend to forget just how bad it is… and you think you’re tough enough to handle it. Well… you’re not!

Just one ride brings back the painful experiences of just one year ago. The warming of frostbitten hands and feet - what a way to end a ride! It’s enough to make me want to stay out in the cold!

I even bought a trainer this year. And I wore it out after a month. So, inevitably, I rode outside in frigid temperatures. Now I’m getting ready to buy some rollers. Then I’ll stay inside like a sane person!

Perhaps I’ll even pick up some workout videos. I have a CTS mountain biking video, the Spinervals might be ok, but I’m more interested in the Cyclo-core workouts. [See resource box below.] There’s a little bit of everything - riding, light lifting, etc. - and best of all: just 30-60 minutes each!

You get to stay inside, avoid trainer boredom, and you don’t even have to go to the gym! Definitely too good to pass up!

Even if you don’t want to buy anything, check out the site for a free special report: “Five Secrets to Double Your Off-Season Fitness”

Moral of the story: This is the off-season. Don’t ride outside if it’s below 25 degrees. And feel free to use this as an excuse to spend the winter in California!

Levi Bloom is the owner of Bloom Bike Shop and the webmaster of http://bloombikeshop.com

Check out his site for more useful articles on cycling and bike repair. And if you’re interested in CycloCore workouts, check out http://bloombikeshop.com/cyclocore
]]> http://www.general-articles.com/49967-stay-in-shape-cycling-workouts-for-the-winter-months.html/feed http://www.general-articles.com/52946-cycling-your-way-to-fitness-stationary-exercise-bikes-still-a-top-choice-for-overall-fitness.html http://www.general-articles.com/52946-cycling-your-way-to-fitness-stationary-exercise-bikes-still-a-top-choice-for-overall-fitness.html#comments Sat, 22 Nov 2008 12:17:35 +0000 admin Stationary Exercise Bikes - Still A Top Choice For Overall Fitness

In all the craze over new fangled fitness equipment, the exercise bike often gets overlooked. Stationary exercise bikes have been around for many years, which can lead some people to think they are outdated or not as effective as newer types of equipment. But for many people, exercise bikes provide a fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight.

Stationary exercise bikes provide all the benefits of riding a bicycle. They provide good cardio workouts, have much less impact on knees, hips and other joints than walking or running, and can be used at any time it’s convenient. Most stationary bikes have manual or computerized controls to allow you to adjust resistance and speed. Many also come with heart monitors and cardio workouts already programmed in. There is a huge selection of price and style, and stationary bikes tend to be the most affordable cardio exercise machine.
Plus, with a stationary bike, you don’t have to worry about traffic, dogs, or bad weather. You can exercise in the convenience of your own home and even watch television or read a book while you bike. Try doing that on the bike path at the park!

Types of Stationary Bikes

Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.

A recumbent bicycle, sometimes called a “bent,” is a type of stationary bike that is more laid back…literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort later.

Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout.

Popular Models & Prices

Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under $200 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at many department stores.

Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from $200 up to $1500 and provide the broadest range of selection for the average person. Some popular models include Tunturi F520 (recumbent), Vision Fitness R2000, and several models from Schwinn, the popular bike manufacturer.

More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over $1500. Lifecycle 5500HR and 5500RHR (recumbent) are popular choices among those who are serious about their workout or have a healthy budget.
Other popular manufacturers of exercise bikes include Nordic Track, Reebok, Weslo, Keys, Fitness Quest, and Edge.

Compared To Other Equipment

All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas.

In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion.

Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training.

In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike.

About the Author:
C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer
information on the best discount home gyms. Read our
elliptical
trainer reviews, exercise bike and
treadmill reviews
for great ideas on equipping your gym.

Copyright 2005 Best-Home-Gyms.com

Permission is granted to publish this article on your site only if the
author’s byline is included and all links are hyperlinked.
]]> http://www.general-articles.com/52946-cycling-your-way-to-fitness-stationary-exercise-bikes-still-a-top-choice-for-overall-fitness.html/feed http://www.general-articles.com/112647-integrated-training-for-improved-cycling-performance-part-1.html http://www.general-articles.com/112647-integrated-training-for-improved-cycling-performance-part-1.html#comments Sat, 22 Nov 2008 12:17:35 +0000 admin As we all know cycling is a great way to improve your overall cardiovascular fitness. However, what you may not know is that over time the demands of cycling can lead to muscular imbalances which can limit the body’s ability to perform at peak level and dramatically increase chance of both over-use injury and chronic pain.

To get a clearer idea of how these imbalances can occur we’ll take a look at the riding posture starting from the feet and moving up to the head:

Pedaling places a lot of stress on the calves. Tight calves can cause the feet to flatten and place undue stress on the heel cord, plantar fascia and knees. The major muscles involved in cycling are the quadriceps. You can see that by looking at any professional cyclist. However, miles of cycling in the bent over cycling position can create tightness in the quadriceps and the psoas (hip flexors). These tight quads and hip flexors pull the pelvis out of optimal position into a forward tilt. This anterior tilt of the pelvis sets in motion a cascade of muscle imbalance. The forward tilt of the pelvis causes an increased arching of the lower back. This over loads the muscles of the lumbar spine while at the same time lengthens and weakens the abdominals. Another muscle group negatively affected by these dominant quads and hip flexors are the gluteals. The glutes are a major pelvic stabilizer and the main hip extensors of the body. Tightness and over-activation of their opposing hip flexors cause the glutes to become weak and under-active. In this situation, because the glutes cannot effectively extend the hip, the hamstrings must pick up the slack. As a result, the hamstrings get over worked and become tight.

Moving up to the shoulders and mid-back, we see the back rounded. A rounded upper back causes the shoulder blades to elevate and protract. As a result, the muscles in the chest and upper trapezius become tight leaving the shoulders hiked up and pulled forward. Tight pecs major and upper traps weaken the mid-back and scapula stabilizers. Weak scapula stabilizers can place undue stress in the shoulder joint during overhead movements while tight upper Traps are a major contributor to neck tension and pain.

The last body part to look at is the head. Cycling posture pulls the head forward. The cervical spine was designed to efficiently support the head and evenly distribute its weight among the seven cervical vertebrae. As the head is pulled forward the distribution of its weight shifts and more force is placed on the vertebrae at the base of the neck. This can lead to calcium deposits and arthritic changes in the cervical vertebrae. A forward head also leads to tightness of the neck flexors and weakening of the neck extensors. This places undue stress on the muscles in the back of the neck and commonly results in neck pain and tension head aches.

As you can see, cycling can cause some serious muscle imbalances that can lead to pain in the body. The next article will look at how to correct these imbalances using an integrated training approach that encompasses muscle balance, postural efficiency, core stability and flexibility.

Dave Radin, CSCS, NASM-CPT, is a personal trainer with Precision Fitness. Precision Fitness is located in the Lake Norman area of Charlotte, North Carolina. Check out their website at http://www.lakenormanfitness.com. You can contact Dave at Precision Fitness at 704-662-8664, or by email at dave@ncprecisionfitness.com.
]]> http://www.general-articles.com/112647-integrated-training-for-improved-cycling-performance-part-1.html/feed http://www.general-articles.com/114189-integrated-training-for-improved-cycling-performance-part-2.html http://www.general-articles.com/114189-integrated-training-for-improved-cycling-performance-part-2.html#comments Sat, 22 Nov 2008 12:17:35 +0000 admin 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 davefradin@netzero.net.
]]> http://www.general-articles.com/114189-integrated-training-for-improved-cycling-performance-part-2.html/feed