Welcome back to this week’s edition of 2-Minute Tuesdays. This week, we are talking to those of you who love indoor cycling. Whether you do it at home or you are heading back to the fitness studios, there are things you need to keep in mind to make sure your exercise workload over the week stays balanced.
1) Structure In Resistance Training
Our first tip if you love indoor cycling is to structure in resistance training. It is important to keep all of your muscles strong and working well, as well as to make sure you are continuing to work on full range of motion. One of the biggest drawbacks of cycling is that you are doing the same range of motion over and over and over again, which can lead to some overuse injuries. Make sure you balance this out by doing some well-rounded resistance training.
Action Step: Good news! Even just two days per week of resistance training can have a dramatic effect on how your body feels and functions. Not sure where to start? Don’t want to head back to the gym just yet? Check out The MAS At-Home Workout Program for seventy-five resistance training workouts you can do from the comfort of your own home.
Related: Biking Season Exercise Tips
2) Add In Isometrics
Our second tip if you love indoor cycling is to add in isometrics. The great thing about isometrics is you are able to challenge your muscles in more extreme ranges of motion. Building off what was brought up in our first tip, the more things you can do to challenge your body in more extreme positions other than the ones you are repetitively going into while you are cycling, the more benefit you may be able to get from your exercise.
Action Step: Adding in isometrics during your resistance training workouts as well as your recovery days can be extremely beneficial for your muscle and joint health. Not sure how to implement these? Check out the mobility workshops and recovery workouts in The MAS At-Home Workout Program!
3) Strengthen Your Foot Muscles
Our third tip if you love indoor cycling is to strengthen your foot muscles. Wearing shoes that clip into your pedals while you cycle can start to create issues in your feet. However, by keeping your feet strong, you may be able to attenuate some of the stress that would otherwise be picked up by your knees and hips.
Action Step: Keep your feet strong by adding in resistance training and isometrics for your feet as well as by going to see your local MAT® practitioner on a consistent basis.