Contraindications (What not to do on a bike!) It

Transcript:Contraindications (What not to do on a bike!) It:
Contraindications (What not to do on a bike!) It is important that Certified Spinning Instructors instruct and demonstrate proper form and technique throughout class. Consider the various fitness levels, ages and activity backgrounds in a class; these diverse populations rely on the instructor to provide safe and effective coaching. When instructing in a group setting, it is recommended that instructors must teach to the general population, being mindful of the best practices and safety recommendations set forth by the Spinning program. Excessive Movements Movements such as crunches, push-ups, weight lifting and exaggerated side-to side leaning on the bike are not part of this program, which is based on sports-specific cycling training and relies on proper form and training principles to achieve the best results. Moreover, some bikes are not designed to hold extra equipment such as dumbbells, bands or weighted bars. To improve upper body strength, train off the bike in a separate strength-building session. For fusion sessions involving other modalities such as yoga or bodyweight training, design the workout to limit excessive on- and off-the-bike transitions. Riding Posture Riding seated in Hand Position 3 or leaning the forearms on the handlebars creates a hyper-flexed position that may strain the back and can be uncomfortable, particularly for shorter riders. While outdoor cyclists may ride in a similar position using aero bars, these athletes have custom-fit bikes with shorter top tubes and special handlebars, so they can stretch into this position safely and comfortably. Other hand positions such as resting only the fingertips on the bars during Standing Flats or while Running on a Hill, riding with one hand, or riding with no hands are not considered safe within the guidelines of this program. The handlebars can become slippery and riders should adhere to the hand positions instructed in this manual. Squats, Hovers and Other Isolated Movements Isolating the lower body while pedaling can place undue strain on the knees and spine because the back and knees are forced into hyperflexion often under too much or too little resistance for those extreme angles. Moreover, this technique is very difficult for beginners to achieve because it demands greater muscle control and balance. Instead, try a Seated Climb in Hand Position 2. Pedal Stroke Do not pedal backward or with one foot out of the toe cage or cleat. Pedaling backwards may cause the rider's foot to come out of the cage or