Hi
Kathryn,
I
need some advice. I have done many miles of biking this summer. My legs are
strong and I am feeling fit! How can I stay in shape over the winter when it is
too cold to bike? I don’t want to lose the strength I have gained. I go walking
but this does not push me as hard as biking does.
IS there a better way to
walk? I love to be outdoors. I cannot run because it hurts my joints Do I need
an exercise bike or other machine?
Thanks for your advice. AF
Hi
AF,
Great
question!
Cross
training is always recommended for any athlete that does a repetitive movement.
This occurs in most every sport, biking included. Off season is a good time to
do more cross training. The objective is two-fold: Reduce Injuries, Improve Performance
1. Train in a more varied, hence balanced fashion. This limits sprains and
tears, rubbing of connective tissue and also improves overall performance
ability by recruiting lazy supporting muscles. Exercises should recruit other
supporting muscles or surrounding muscles, while still utilizing the same
groups you use in your sport or activity.
2. Work the necessary muscles (the tools of your sport) in different ways. Achieve/maintain maximum
strength in the necessary muscles in ways besides the typical repetitive motion
required by the activity. Hence reducing the amount of breakdown on the
cushioning material between the joints that are moving.
Example: Strength type movements like:
Uphill Walking
outdoors or
on a treadmill
Stepper, Elliptical,
Stairmaster
Hamstring Exercises might be useful also or calf raises.
Water Walking
Jumping on a mini tramp
Suspension Training (Recruits weak supporting muscles, increasing overall performance)
Lunges or Squats Side squats (shown here) would be valuable for you!
 |
| Side to Side Squats Add a Jump to the movement for more benefits! |
The key is: Variety
of Training gives a more balanced body which reduces the risk of overuse
injuries while increasing overall strength and performance!
Imbalance refers to strengthening
some muscles while neglecting to strengthen others and/or over tightening some
areas while over stretching others. Overuse
Injuries – This refers to injuries that are the result of repeating a
similar movement over and over. This creates imbalance which may tug the joint
out of alignment causing rubbing of tendons and ligaments or wearing away cartilage.
Over use may also lead to tears and strains of muscles that are “over-used”. Remember
many, if not most of athletic injuries are due to overuse.
Cross training may also provide you with the added
benefit of maintaining your Cardiovascular
Fit Levels while “resting and repairing” your “over used” tissue.
Year Round
Cross Training
is your best course of action with extra during off season.
So be glad for the cold months; a blessing in
disguise as you try some new activities that strengthen in new ways! Continue
those activities in limited ways during your active seasons for continued
benefits and optimum balance and strength!
