(ANN/THE STAR) – Cycling, whether indoor or outdoor, can be uncomfortable due to saddle soreness, especially in the sitz bones.
This discomfort, lasting for days after a spin class, can make sitting uncomfortable. However, air cycling offers a solution.
By lying down and mimicking the cycling motion, individuals can enjoy the benefits of cycling without the discomfort. This approach to exercise highlights the adaptability of fitness options, making it accessible to more people.
Air cycling or lying-down cycling exercise is like the term says, doing the cycling motion while lying on your back.
Many physiotherapists use this method as a rehabilitation exercise for people who have hip, knee, ankle or weight issues, and the elderly with limited mobility, as it takes the extra pressure off the joints.
It’s also a great choice for those who aren’t fully functional after an injury and those who suffer from arthritis.
This low impact exercise can be performed in bed before progressing slowly to the floor, but whether in bed or on the floor, you still reap the benefits and break into a sweat.
Air cycling can be used as an exercise to build cardiovascular endurance or to strengthen your abdominal muscles.
What you want to work on depends on the angle and position of the legs, and speed of movement – it’s similar to a spinning class where you can customise your own bicycle setting.
Keeping your legs at a 90-degree angle gives you a cardiovascular workout.
We’re all programmed to cycle forward, but with air cycling, you can also reverse the cycling action, ie cycling backward.
This helps with neuromuscular coordination and most people are surprised to discover it’s quite a struggle to do this initially.
Once the brain gets “reprogrammed”, the motion becomes easier and more fluid, and you can alternate between forward and backward cycling.
Start with small circles and increase to large circular motions so that your joints extend to their maximum range of motion.
Take time to “pedal” slowly at the easiest level until it feels smooth and controlled.
Then, increase the resistance by lowering the legs a little closer to the floor, perhaps to a 60-degree angle to begin with.
This activates the abdominal muscles (rectus abdominis, or commonly known as the six-pack).
Again, start pedalling forward and backward.
Now, those with low amounts of belly fat and fairly good abdominal strength can simultaneously lift their shoulder blades off the bed.
But those with high amounts of belly fat and poor core muscles should keep their heads on the bed or pillow throughout the exercise.
Breathe normally and exhale through the mouth when things get difficult. – Revathi Murugappan
Revathi Murugappan is a certified fitness trainer.
