David Rodriguez
New member
Why 3-4 minutes standing
I quote myself some people in here have a short memory there have been various studies done over the years over the effect of riding an Indoor Cycling bike for more than seven minutes specifically injuries due to muscle core dysfunction and weakness which changes body position adding a domino effect to knees and hip joints. I quote a question asked by Ran Magen which i answered in the past with the relevant "Studies" and references written. By the way Ran writes in the female sense because he asked Ronnie Yoffe representing MDA in Israel and was left unanswered so i answered his question instead. בעבר טענת שיש מחקר אשר הראה שאסור לעמוד יותר מ-7 דקות ברציפות (אשמח לראות סימוכין). לאחרונה שונתה ההנחיה ל- 3.5 דקות (אשמח לראות סימוכין). ללא מחקר, רק מניסיוני, לאחר כדקה- דקה וחצי אני עד לדפוס רכיבה לקוי אצל מרבית המתאמנים (שלא לדבר על עלייה ניכרת בדופק). מה ההנחייה לגבי רכיבה בעמידה (בייחוד טיפוס) מבחינת משך הזמן ברצף ומשך זמן העמידה בכלל בשיעור? This is one of the questions posted by Ran Magen…Ran I think I answered this in the past this time I will answer it with studies that I personally took part in some and others that I use for reference and back up of why I personally for many years have recommended a maximum of four minutes….Which studies or references MDA or Ronnie Yoffe used to get the 7 minute mark or 3-4 minute mark for me is a mystery I have never seen a scientifically based reason for the 7 minutes or in the recent year the change to 3-4 minutes I would be pleased if Ronnie would enlighten us. Just to follow on from the answer given in a very general manner the knees although suffer most injuries in cycling have nothing to do with standing stress this is just part of the domino effect when the body changes angles of force but not the reason. Anyway since approximately 1998 I have been following studies done on the effects of bike riding on the body Zani, Z. 1998 a leading biomechanics engineer still today together with . Stavig, A, P. Francis and M. Buono for the ACSM were actually the first to really raise questions About injuries caused by different body positions including the standing position these studies were done indoor therefore are applicable to indoor cycling. These were done in specific indoor cycling bikes the Reebok ones which came out very short after the schwinn …the whole focus is on the core stability and how this is affected in different position as in endurance of the transverses abdominus the psoas, lumbar quadtrum and the gluteus…all these have different endurance thresholds and it was found that in the recreational athlete the 4 minute mark was apparently a maximum time these muscles could work before beginning to fatigue which leads to injury. Already in the 21. IDEA (Health & Fitness Association) (1997): Lesiones y prevención en ciclismo indoor. Fitness news. Nº 23 there was the first studies done on this subjects with the Boom of iC classes all over the world questions were raised on the safety standards and prevention of injuries in spinning classes. López Miñarro, P (2000): Ejercicios desaconsejados en la actividad Física. Inde. Barcelona already said to limit the standing time in IC classes. Again most incidences on the forces on the spine causing a chain of imbalances in the body while riding. WILSON, J.D., C.P. DOUGHERTY, M.L. IRELAND, AND I. MCCLAY DAVIS.Core stability and its relationship to lower extremity function and injury. Am. Acad. Orthop. Surg. 13:316–325. 2005. Address correspondence to John P. Abt, another deep study which strengthens all said above. In my opinion when I say maximum 4 minutes that means maximum and does not necessarily mean to stand that long Ran was essentially listening to his body and common sense when he said after one or two minutes I feel the stress especially when working at high intensities. I have put a number of studies as cross reference for any one who wants to further there knowledge on this subject some in English some in Spanish. REFERENCES 1. BURKE, E.R. High-Tech Cycling. Champaign, IL: Human Kinetics, 1996. 2. BURKE, E.R. Serious Cycling. Champaign, IL: Human Kinetics, 2002. 3. BURNETT, A.F., M.W. CORNELIUS, W. DANKAERTS, AND B.P. O’SULLIVAN. For further reading very interesting and useful for 1. Spinal kinematics and trunk muscle activity in cyclists: A comparison 2. Freil,joe The cyclists Bible 3rd edition Boulder,velopress 2003 3. Wharton Richard. Watts per kilogram: using the comp trainer indoor ergo meter to improve performance 4. Articles: Coggan Andrew R. training and racing using a powermeter: an introduction 5. Between healthy controls and non-specific chronic low back pain subjects—A pilot investigation. Manual Ther. 9:211–219. 2004.FARIA, E.W., D.L. PARKER, AND I.E. FARIA. The science of cycling: Physiology and training—Part 1. Sports Med. 35:285–312. 2005. 6. FARIA, I.E. Energy expenditure, aerodynamics and medical problems in cycling. An update. Sports Med. 14:43–63. 1992. 7. 6. HOLMES, J.C., A.L. PRUITT, AND N.J. WHALEN. Lower extremity overuse in bicycling. Clin. Sports Med. 13:187–205. 1994. 8. 7. JACKSON, K.M. Fitting of mathematical functions to biomechanical data.IEEE Trans. Biomed. Eng. 26:122–124. 1979.8. JUKER, D., S. MCGILL, P. KROPF, AND T. STEFFEN. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Med. Sci. Sports Exerc. 30:301–310. 1998. 9. 9. KIBLER, W.B., J. PRESS, AND A. SCIASCIA. The role of core stability in athletic function. Sports Med. 36:189–198. 2006. 10. MELLION, M.B. Neck and back pain in bicycling. Clin. Sports Med. 13:137–164. 1994. 11. 11. NADLER, S.F., G.A. MALANGA, L.A. BARTOLI, J.H. FEINBERG, M. PRYBICIEN,AND M. DEPRINCE. Hip muscle imbalance and low back pain in athletes: Influence of core strengthening. Med. Sci. Sports Exerc. 34:9–16. 2002. 12. PATTERSON, R.P., AND M.I. MORENO. Bicycle pedaling forces as a functionof pedaling rate and power output. Med. Sci. Sports Exerc. 22:512–516.1990. 13. 13. REDFIELD, R., AND M.L. HULL. On the relation between joint moments and pedaling rates at constant power in bicycling. J. Biomech. 19:317–329. 1986. 14. SANDERSON, D.J., AND A. BLACK. The effect of prolonged cycling on pedalforces. J. Sports Sci. 21:191–199. 2003. 15. SARRE, G., R. LEPERS, AND J. VAN HOECKE. Stability of pedaling mechanics during a prolonged cycling exercise performed at different cadences.J. Sports Sc
מה שאני הולך לכתוב קשור גם לשרשור הזה וגם לשרשור של בלודי וולנטיין. אני בעד שיעורים דינאמיים ובריאים גם יחד. מהנים ומשיגי מטרות אימון גם יחד. מבחינתי, כמתאמן, שיעור שהוא רובו בישיבה בהחלט יכול להיות מהנה מאוד אבל דווקא כמאמן אני לא מסוגל להעביר אימון כזו. מה לעשות, בוער לי התחת כמאמן. כמאמן, הדינאמיות חשובה לי מאוד. זו לבד יכולה להיות סיבה טובה עבורי לא לבצע גם עמידה של יותר מ2 דק' (פשוט גם עמידה ארוכה משעממת אותי