February is for heart lovers: Valentine’s Day arrives mid-month and it’s also the American Heart Association’s annual Heart Month. No doubt, as New Year’s resolutions fast recede in the rearview mirror, February is a challenge to maintain fitness momentum.
If the winter fitness blues are discouraging, take heart. ORA Orthopedics’ Sports Medicine Surgeon, Dr. Ryan Dunlay, just may inspire you to start or keep pedaling.
Chase Away the Winter Blues on a Stationary Bike
Most days, you’ll find Dr. Dunlay on his Peloton stationary cycle, a specialized exercise bike that links riders via the Internet to enthusiasts all over the world. From classes, competitions, and even themed rides by music genre (think Hamilton, Disney, country music, and more) there is always a fast-paced and fun way to cycle through dark winter days.
“From an orthopedic perspective, stationary cycling offers so many physical health benefits not only for your heart, but for strengthening your knees and lower body, building balance, maintaining mobility, and improving muscle memory.
“Knee joints like to be moved. A healthy joint moves and the circular action is good for the knee’s health. It also strengthens your hamstrings and quadriceps.
“We all know how boring riding an old-fashioned stationary cycle can be,” adds Dr. Dunlay. “I encourage my patients to consider cycling and explore the various types of apps to make the experience both enjoyable and an efficient way to work out.”
Unhealthy weight stresses bones and joints. Dr. Dunlay advises that you find an activity you love so that exercise is a reward and not a chore. Peloton and other cycling apps feature trainers, who are always motivating and with whom you can establish a connection when the going gets tough.
“Riders can change the scenery, vary workouts, and the software provides the options so you don’t have to create your own regimen. These apps also monitor heart rate as well as your cycling cadence and resistance, so you’ll get instant feedback on the speed and power of your effort.
“Just get on the bike and go. The time definitely goes faster…especially if you’re pedaling away from zombies in the Halloween-themed ride!” Zombies? “Yeah, think Michael Jackson on a bike!,” laughs Dr. Dunlay, who says he doesn’t ride in a costume, although many riders do.
Dr. Dunlay’s Stationary Cycling Tips
1. Set a sustainable goal. Work up to 30 min of cardio 3-5 days/week
2. Vary your workout. Alternate between low and high impact.
3. Maximize your workout. Posture and form are important.
4. Elevate your seat. Knees should not flex past 90 degrees.
5. Be careful. When you stand on the bike, make sure of adequate resistance.
6. Don’t push too hard. Grinding on high resistance can be damaging to your knees.
7. Hit that sweet spot. Aim for a spinning cadence of between 80-90 RPM
Dr. Dunlay says even for beginners, there are inexpensive options. “Don’t go out and buy an expensive system until you try out a few apps. Not all cycling software requires a special bike. Check out Echelon, Zwift, or just Google ‘free indoor cycling apps’ and give it a whirl.”
The Peloton app can also be used without their stationary cycle. You can spin along using your mobile phone, tablet or via Firestick on your TV. You just may not have a record of your performance metrics. Many of these apps provide a free-trial period to kick the tires before you commit long-term.
Dr. Dunlay adds, that as with all new fitness regimens, make sure you ease into any cardiovascular or strength-training programs in order to prevent injury.
Happy heart-healthy riding.
