The Bike - A Necessary Evil
"Oh No - Why the Bike Dr - Can't I do Something Else"
When the Dr Says after an injury - get on a bike - we all drop our shoulders and sigh knowing that the bike is not a fun tool of rehab - but knowing that this is going to be getting you stronger and fitter - he has your best interests at heart.
A patient gave me this title - The bike being the necessary evil - knowing it inst fun but the benefits outweigh any negatives associated with this cardio machine.
Don't shoot this idea down too quickly - try the bike and get into the habit - you will see the benefits of 30 min at low to moderate training (if cleared by the orthopaedic surgeon and your biokineticist) and improvements in leg strength and overall strength.
Riding a stationary bike not only provides an effective cardiovascular workout, but it also strengthens several of the major muscle groups. This is necessary as a form of cross training - allowing the legs to strengthen without loading the joint with ground reaction forces. This allows less wear and tear on the joints, but also preserves the joint for future use.
The Muscles used in cycling include the Upper legs and butt - These muscles play an important functional role in your body’s alignment. Strong glutes protect you from injury, improve athletic performance and give you a curvy shape
Strong glutes support the back. When your glutes aren’t activating as they should, your psoas muscle, a hip flexor that runs from the spine to the legs, takes over. An over stressed psoas causes back pain and compression in the lower lumbar vertebrae of the spine.
Using the glutes and the quads when cycling allows for greater recruitment patterns as well as great synchronisation of these power house movers.
The other muscles used are the lower legs - these being tje calf's predominantly. The calf's push and pull when you are cycling correctly and allows the entire lower limb chain to work effectively. Standing and sitting will allow the calf's to work in both movements that they were designed to so mix it up when cycling.
Core muscles are always activated and should be. Allowing correct posture and recruitment patterns allows the