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Multi-positioning On The Stationary Bicycle


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

Selfseeds 3 Positions on the Stationary Bicycle www.Selfseed...

Photo credit: Heather Marsh

Starting to get the line-up of new Selfseeds fitness excerpts organized.  Having a really fun time making up exercises, putting together small variations, and discovering how to have interactive fun while playing at the adult playground/gym.  I have been a professional athlete for a long time and involved with the discipline of keeping fit, balanced, and flexible.  During the past 5 months, I wanted to see if I could “workout,” but really have fun with it all.  Maybe I am not typical, but part of having fun is doing something that requires focus, awareness, presence, and integrative challenges.  When I can get bored,  I start losing focus on the quality of what I am doing.  Years of training have required that to be the discipline point–you keep going, push harder, or focus on technique.  While looking at ways to find the fun in that discipline point, I discovered changing things up in small increments or challenging my stability has helped me keep present and focused.  For example, working with the three positions on the bike, I created two different workouts that made me think and work.

A. 1 hour (the time can easily be adjusted) of cardio on the stationary bicycle: 5 minutes sitting, 5 minutes standing, and 5 minutes hovering.  Using this 15 minute rotation four times for a total of an hour.

B. 1 hour (the time can easily be adjusted) of cardio on the stationary bicycle: 1 minute sitting, 2 minutes standing, and 2 minutes hovering. Using this 5 minute sequence 12 times for a total of an hour.

I found that I cycled harder and farther when I did workout “B.”  The mental boredom and physical fatigue were less likely to become a factor, so I found myself cycling harder and faster.  I liked using Plan “A” when I felt like cruising, getting a good cardio workout, and grooving with my tunes.  Overall, both plans created mileage differences of only a few miles, but my mental outlook was different and I went with how I felt approaching the hour or so of cycling.  Unfortunately, staying fit or creating fitness requires work, but by having flexibility/options has infused the fitness game with fun.

Category: Balance, Emotions, Fitness, Flexibility, Rhythm, Selfseeds, Weight Distribution
Tag: fitness, fun, routines, stationary bicycle exercises