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September 25, 2018

Got the moves? Bring it to Rhythm.

Ever wondered what the benefits are while you’re busting out those moves, riding to the beat in a rhythm class? Get to know the exclusive Infinite Cycle Rhythm riding profiles and learn the purpose behind each one as you groove and rock your way to more fun and more results!

 

Crunch

Strength/Tone

 

This profile can be seen in the warm up, where flexing of the hips in the seated position activates and mobilises your mid-section- abs, lower back and develops strength in the shoulders, triceps and biceps. Bend and snap!

 

Seated twist

Strength/Tone  

 

Twisting or rotation of any kind activates and challenges the mid-section muscles of your tummy, lower back muscles and side abdominals- the obliques. A great functional exercise to bring mobility to the lumbar vertebrate (lower back). For dramatic effects and to increase the activation of more muscles, turn the head as your twist, this will increase the range of motion.

 

Seated/Standing

climb

Strength/Tone 

This profile will attract a larger number of calories burnt, shape and “tone” your leg muscles- including the quads, hamstrings, glutes and calves. But this won’t happen unless you’re really climbing that big ass hill-  so turn that resistance up baby!

 

Seated acceleration/Surge

Cardio/Calories

 

Hustle it honey! The acceleration or surges develops your ability to improve muscular endurance in your legs, improve your speed work and cardiovascular endurance. To do this right you gotta make sure you listen to your instructor who will direct you to find that perfect matching of resistance and speed to challenge yourself through the length of the acceleration/ surge.

 

Sprint

Cardio/Calories

Thinking you’re all that by going so fast with no resistance on that bike, will see you bouncing on the saddle and will give you a sore butt! Having the right resistance during a sprint will allow your heart rate to peak so that you are burn baby, burning those calories. It’s time to get comfortable with feeling uncomfortable and getting you fitter and looking fab for this season!

 

Standing swing

Cardio/Calories

Strength/Tone

These bikes will demand that you fire and activate all your muscles to ensure you’re looking fierce and effortless on our moving bikes. Not only does it engage the upper and the lower body muscles, but it utilizes your core muscles to stabilize to work in unison with the holding, shift the dynamic changes on movement of the handlebars. And another thing, this profile will develop your coordination and body proprioception of brain and muscles working together.  All these reasons to why you can burn up to 20% more calories than a standard spin bike.

 

Tap backs

Strength/Tone

 

Pushing the hips back or tapping back toward the back of the saddle activates and fires the posterior muscles of the legs (back leg muscles)- hamstrings and glutes. Due to the changes in dynamic movements, tapping back will challenge the body’s ability to switch on both big muscles and smaller stabilising muscles. This recruitment of more muscles will require the body to work harder and will burn more calories at the same time.

 

Push ups/Dips

Strength/Tone  

You can do it put your back into it. Transfer your weight into your upper body as your do your push up and dips on the bike. This profile will strengthen and tone the upper body muscles including the chest, shoulders, triceps and biceps. The changes in dynamic movement will develop core stabilisation, challenge timing and co-ordination.

 

Rows

Strength/Tone

This profile works by activating to engage the muscle of the upper back-  lats, rhomboids and traps. With one hand rowing and the other hand holding on the moving bike, this profile will challenge your balance and core muscles to stabilising the hips and torso during the interchange of the movement. Lumbar mobility and lower back strength will also be developed in this profile.

 

Jumps

Cardio/Calories

Strength/Tone

That burning sensation of legs feeling like jelly? Yer, we’ll take you there! This profile will challenge your limits and help you improve your ability to tolerate the lactic acid build up in your legs so that you can push harder, go longer and burn bigger calories! The results? You’ll be a mean, lean fighting machine with shapely toned legs to die for!

 

Balance/Unilateral

Strength/Tone

When you think you’ve mastered our moving bikes, we then throw in your ability to execute movements with only 1 hand on the handlebar! This profile will see you develop your core stability and the strength to stabilise the hips during the uneven movements. It will also challenge your ability to link and control the mind and muscle-proprioception and co-ordination during the execution of the movements. The aim? Look balanced, tight and effortless- be like Beyoncé’s back up dancers (on the bike!).

 

Hover

Strength/Tone

Let’s take things nice and slow. This profile calls on big resistance, isolation of specific muscle groups and the isometric or holding of the muscles during this movement. These requirements allow for engagement and strengthening of lower body muscles including the quads, hamstrings, glutes and core muscles. For maximum results squeeze those muscles hard!

 

 

 

About the author:

Paul Bulatao B. Exsc. Dip. Ed (PDHPE)

In his solid 15 years in the fitness industry and 10 years in the education and training sector, Paul has been able to combine his passions for fitness, education and training by simultaneous holding roles in both sectors.

Paul’s expertise lies as an instructional designer for both online and face to face delivery in curriculum design and development for nationally accredited fitness qualifications and non-accredited fitness courses and skills set.

Paul has held roles as the National Training Manager at a fitness franchise company- (Contours- Australia), has been the National Training Manager for Australian leading private colleges- (FIA Fitnation, ACPE- Study Group, fitnessU), was the Head of Learning and Development Manager (Australian Fitness Network) and the Compliance Consultant and Auditor for Les Mills Asia Pacific and Hyundai Academy-  Hyundai Australia.

A national presenter speaking at FILEX- Australian Fitness Conference and FitEx (New Zealand Fitness Conference) and master trainer and assessor, Paul is one of the most sought-after cycle instructors in Sydney, renowned for his quads, energy, music playlist, sense of humour. Paul is the Operations and Performance Manager at Infinite Cycle.

 

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September 4, 2018

An Indoor cycling class that really moves you!

At the 12 minute mark my right gluteal is burning! It’s talking to me and I am not hearing positive feedback! Alan asks me to lift my tempo but at the 15 minute mark I have to back off the power and concentrate on right stroke correction/efficiency to ease the muscular fatigue in my right buttock muscle.

It’s my first session at the new concept indoor cycling studio that use RealRyder® Bikes and it’s won me over straight away as it’s picked up my personal weak point on the bike. My right pedal stroke is compensatory and inefficient as I had a hip arthroscopy some 12 years ago and like a lot of MAMIL (middle age men in lycra) have left running and high impact sport in the past to ride full time to preserve my arthritic hip joint. Hence my chronically weak right gluteal (buttock) muscle.

As the session progresses, It soon becomes apparent to me that there is no where to hide on the multi dimensional (3D) swing axis of the bikes in this studio.

As a Sports Physiotherapist I try and rationalise rehabilitation, movement analysis and strength (muscle engagement) concepts through the science literature and I should not be surprised at how effective the 3D motion of the bike are vs a “fixed” 1D bike trainer or even a road bike. Ankle Rehabilitation utilises the “Star Excursion Balance Test” as it’s 3D challenge. (1) Hamstring muscle strain rehabilitation has known for a long while that 3D functional strength exercises (eg. dynamic lunges, single leg bridges, arabesque dips, etc) are superior to 1D Gym Machine strength (eg. hamstring curls) to prevent hamstring muscle re-strains. (2) It is now consensus in ACL Reconstruction Knee Surgery that 3D must be integrated into the post operative rehabilitation phase. (3)

Every day we work against gravity and it’s rarely straight line forces that we have to overcome. Even a simple task like walking has 3D forces challenging our pelvis and knee alignment which we respond with our stabilising muscles. Cycling is no different. Whist having a big engine room Quadricep muscle helps with pedal stroke power ultimately we have to engage, sequence and co-ordinate every muscle between our pedal and saddle and handle bars.

The 45 minute session passes quickly and in a pool of perspiration – I am already thinking of ways to improve my road riding utilising the 3D motion. Should we wrestle these bikes into submission or do we adjust our pedal stroke to “carres” the bike into complete stillness. I am already looking forward to my next session.

Written by Albert Alonso

 

References

1. Earl JE, Hertel J. Lower extremity EMG activity during the Star Excursion Balance Tests. J Sport Rehabil. 2001;10:93-104.
2. A comparison of 2 rehabilitation programs in the treatment of acute hamstring strains
MA Sherry, TM Best – Journal of Orthopaedic & Sports Physical Therapy, 2004
3. Neuromuscular Training Versus Strength Training During First 6 Months After Anterior Cruciate Ligament Reconstruction: A Randomized Clinical Trial May Arna Risberg Inger Holm Grethe Myklebust Lars Engebretsen Physical Therapy, Volume 87, Issue 6, 1 June 2007, Pages 737–750

 

– About the Author

Albert Alonso graduated from Sydney University in 1985 and pursued a Sports Physiotherapy career pathway, working with National League teams in the National Rugby League, National Basketball League, National Womens Basketball League and Australian Hockey Championships.

He brings to the Bondi Community the experience of 21 seasons of working with the NRL Canterbury Bulldogs (1988-2008), the final 9 years servicing the team full time. In this period he was also team Sports Physiotherapist for the NBL West Sydney Razorbacks, which were also owned by the Canterbury League Consortium, and he worked alongside coaches of the highest calibre in Steve Folkes and Gordon McLeod. Assisting each Club make the transition from part-time sports in the 80s & 90s to full time professional sports gives Albert the unique understanding of the athletic requirements from ‘The Weekend Warrior’ to ‘The Professional Athlete’.

Professional development has always been a priority, achieving his Masters in Sports Physiotherapy in 2002 and appointment as Honorary Research Associate of the Faculty of Health Sciences, Sydney University, including supervision of Honours Research projects with Dr Roger Adams culminating in research publication in peer review journals.

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