Bike 3H



What better way to maximize your cardio workout on the stationary bicycle than to change up your position.  Three easy approaches are sitting, standing, and hovering.  One of my favorite workouts is 1 minute sitting (with or without adding the Integrative “I” band exercises) and spinning at speed (low tension), 2 minutes standing with finger tip touch on the handlebars (moderate tension), and 2 minutes hovering (light contact with the handlebars (highest tension.)  I repeat this 5 minute interval for 15 minutes or more.  In all positions, I work to keep a flat back and my neck in alignment with my spine–posture is a great fitness enhancer. If I have the band, I can change up the 1 minute exercises with the spinning.  Sometimes, I add in floor exercises between the 15 minute repetitions or another cardio machine.  A positive aspect of  mixing it up is to keep the mind and body interested and present.  Focus on posture and changing exercises help to minimize injuries by paying attention.

(a short video)

Thank you from all of the well wishers for healing energy.  Wow, am I learning a lot being the student in recovery!  I had a few days of intense learning about leg function and angry nerve endings,  Interesting to coax angry nerve endings to let go and let the muscles have their job back.  Normally, I can push through the pain so to speak, but this was a different beast requiring compromise, strategic lengthening, moving without exertion, and every step under scrutiny.  I slowed my pace until I could keep correct alignment and movement patterning, so I moved with minimal  distortions.   The human movement system is based on nervous, muscular, and skeletal systems.  I have gotten to know the nervous system on a new level.
An interesting piece of advice from the physical therapist was to return to movement patterns that are familiar.  If you sit on the couch then continue, so I wasn’t in trouble for going to the gym and doing parts of my routine thoughtfully.  I was able to unstick aspects of my body using the familiar exercises and many from the corrective exercises.
No riding for four more weeks while the vertebrae knit back together.  A nice thought to get in a few rides before heading off to New Zealand, Australia, and India.
Category: Fitness, Integrative Band, Selfseeds
Tag: fitness, hovering, Selfseeds, sitting, standing, stationary bicycle exercises