Cycling: a way to improve run time

  • Published
  • By Patty McGruder
  • Health and Wellness Center
DYESS AIR FORCE BASE, Texas --  May is National Fitness Month, and indoor cycling might be a good option for people who are looking for a new workout routine. 

Cycling/spinning is high-intensity training for a full-body workout including cardio. Exercises performed during a typical session include push-ups, sit-ups, bicep and tricep exercises on the bike, lunges and squats. 

"Instead of using weight machines, we use a lot of our own body weight to do resistance training on the bike. We try to mix it up a little every week," said Amy Voyles-Brown, Dyess' exercise physiologist and spinning instructor. "The basic idea is to hit every muscle group." 

To help keep routines interesting, class members sometimes perform variations of standard exercises like incline or decline push-ups. 

Spinning/cycling classes have been increasing in popularity over the past few months here. 

"We have quite a few regulars," Ms. Voyles-Brown said. "People get hooked on it. Once they try it, a lot of people like it and want to come again." 

Spinning/cycling classes are held at 11:30 a.m. Mondays and Wednesdays, 7 a.m. Fridays, and 7:30 a.m. Saturdays at the fitness center. Classes are filled on a first-come, first-served basis. Because class sizes are limited, anyone interested in attending should arrive early to get a guaranteed spot. 

The classes are designed for people of all fitness levels and ages. People are encouraged to go at their own pace, but to push themselves. 

"If you're a beginner, you can slow down or take a break," Ms. Voyles-Brown said. "After a couple of weeks, most people can increase their workout routine. The harder you push yourself, the harder it is. If you go all out, it's a challenge even if you are in good shape. Bring a water bottle and a sweat towel - you'll need it." 

As an incentive, after attending ten classes participants now get a free T-shirt, courtesy of the Health And Wellness Center. 

"The class firms you up and helps you lose weight," said Ms. Voyles-Brown. "I've been here 11 months and have seen a lot of people lose weight with this class. It's also fun and it doesn't take a lot of time." 

Workouts average between 45 and 60 minutes, she said. 

Indoor cycling can greatly increase run performance as well, she said. Leg strength and muscle endurance are crucial to boosting running performance and reducing the risk of injury. 

Indoor cycling utilizes many of the same leg muscles that running does, minus the impact. This has two major benefits for the daily runner: first of all, indoor cycling strengthens the quadriceps and hamstrings -- two major muscle groups used in running. Over time, Airmen will see increased muscle endurance during long runs and greater power when ascending hills. Second, because strength is gained with less impact on the knees and ankles, the runner receives a break from the impact and jarring that can lead to injuries. 

Cross training with the indoor cycling program not only promotes injury prevention and builds strength, it also introduces a variety that's needed to make an exercise program easier to stick with. No matter what the fitness goal is, cycling is a complete and well-rounded fitness plan that will, she said. 

Getting involved with a fitness activity alone, with a buddy, family members, or co-workers is a great way to help improve your health. Members may sign up with the HAWC for the "10,000 steps or more per day" activity. Each participant will receive a pedometer and more items at the completion of the activity. Contact the HAWC for more information. 

Members may get involved with the Active Lifestyle Program, which the President's Council on Physical Fitness and Sports developed to encourage adults to increase their activity levels. Participants set personal goals, select desired activities, and perform these activities for at least 30 minutes a day for a minimum of five days a week. 

For more information, log onto http://www.presidentschallenge.org/ and click on the "adults" section or call Patty McGruder at 696-4140.