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Here we leave a new graphic session, but in Instead of taking the pulse, is working with a percentage. When consumer tastes!! Jejejejeejejeje. Just kidding. Greetings comrades!

PS: It is made with the excel, the truth is not very complicated as getting the data you draw the graph automatically.

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MEETING NEW GRAPHIC METHOD INTENSITY INDIVIDUALIZATION

Here we leave as we calculate our theoretical HRmax, through the following formula (used as an example a person of 40 years):

HRmax = 220 - age of the subject ; HRmax = 220-40 = 180 l / m

Once solved our theoretical HRmax, we must identify areas of work, which are:

Zone I: -70% 180 = -126 l / m

Zone II: 70-80% of 180 = 126-144 l / m

Zone III: 80-90% of 180 = 144-162 l / m

Zone IV: + 90% = + 162 l / m

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INSERTING GRAPHIC

After having made the Internet a look we found a rather interesting article on how to put the cleats properly. We hope that you are interested at all / as. Thanks & Regards

from southern Spain!

"The first thing to know is that incorrect positioning of the inlets causes the knee does not work ideally, with ease, but a forced and unnatural way. This movement repeated over and over again can of injury, especially in people prone to this or weak joints. How shall I put? As a picture is worth a thousand words I have set an image, and so I'll explain in less than a thousand words.

We assume that the point of maximum support of the foot corresponds to the center of the first metatarsal head, that is, where the fingers join the rest of the foot (lighter, up to where it is often out of the big toe bunion).
To make best use of all leg extensor power (or pedal or pedal stroke) and turn around muscles and tendons problems we will have to match the point described in the preceding paragraph with the center axis pedal. So we are in the same vertical line (blue box figure).
Another important consideration is as follows: the two shoes have to be perfectly parallel to each other and in line with the longitudinal axis of the bicycle. That is, the heels and toes should be neither inward nor out.

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CALAS SESSION MEETING

Good afternoon / as!

After seeing the many requests by many indoor cycling forums, here we graph model we employ . The graph has two variants, one for songs and one for the number keystrokes. It is made with Word and put the level of each song used the same Word or Paint to draw a line straight up or down work function as the composition and level of pulses to which we intend to reach. We hope you will serve at least guidance. After all we want to serve you all contributions we are making in our blog. Thanks!

Greetings from Ceuta!

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Very good at all / as!! Here you have by way of example, two such meetings to take place at Indoor Cycle classes. Not put it into shock because I still do not know how to put on the blog files to download. For the titles of songs I hope that at least sound. Thank you all and as we are open to contributions!

SESSION 1

SESSION 2

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nebula






: what they bring apples:







Before I learned properly about the Joyful atoms, all learned of Physics.

seems a damn q Newton was one of those bombillazos cool when I was relaxing under a tree .. and then I came an apple-shaped bulb. It ruled

3 laws:

1) Act Inertia
2) Force Law
3) Law of Action-Reaction .

Those that concern us today are the first two ... the third is good karma, but for today I want to get into mysticism.

The first says that a body at rest or in motion wants to stay at rest or movement he had. In other words, is some resistance to change. Or rather, a period of "habituation" .
Things in my life have decided to move all at once. As if they had woken up, after so much inaction and both slowdowns: I am at least two weeks present thesis (I'm not nervous, but rather a sense of " end up-with-this-via-crucis-de-damn-time unabuena ) and I a week at my new job , I really like (talk about that in the next post), and is forecast Puchunguis on the horizon (no Paquette, no thanks ..).
So I'm a little shocked by such news, but super happy, and with arms abiertototototes for so many good things that seems to come.

The second says that q need for a body to move, is to accelerate. In other words, let I was doing and put the batteries. So, when something happens, it happens all .. when it comes to something, it all comes from.
And here I am, with the sleeves rolled, half super happy to get carried away by the strong current, but not idly .. because there is much to do, but this time I have looooong drive ..

was used to pause, to boredom, to the stillness .. And now life is madness, speed, acceleration, change, evolution, frenzy, arousal, movement ...

Who's afraid? I have the foot on the gas .. and it feels good ... veeeeery

So a moral alternative is that parapets is super necessary under a tree .. and wait for good apples you light rain down. Let the fruit fall from the sky sometimes is not bad ...

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IMPORTANCE OF RISK OF INJURY

cycle for our sessions we educate our clients on the importance of wearing cycling computer classes since this device will control the pace that we carry. It is very important because without heart rate monitor can get us from zone 2 to zone 4 in an instant and it can damage our body. For this reason, we PULSOMETROSSS!!

A recommendation for the client's welfare

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Heart Rate Monitor - PLACEMENT IN MAJOR BIKE CI

Here we provide a short article in which we wanted to influence the importance of good positioning on the bike, because if we do not have, after spending much time with no proper posture, can cause serious injury to back or knee. Here you can see some examples.

ELEMENT TECHNICAL AND IMPLICATIONS

low-front Seat :

- Increased pressure on the kneecap.

-Increased risk of knee injury for a major component of flexion-rotation and weak vastus medialis.

- Worn early patellofemoral cartilage.

- meniscopathies-tendinopathy.

- Lumbago-back pain.

- Cervical pain.

Saddle height:

- Possible ligamentous and meniscal problems.

- Lumbago (lumbosacral torque)

- dorsal kyphosis (especially low handlebar positions)

Saddle late:

- Possible correction of the lumbar spine.

- Lumbalgias

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set in this article, we thought it might be interesting for everyone, due to the homogeneity that we can find in our classrooms. Saludossss!!

Indoor Cycling Class (IC) in older

In general, recommendations for an indoor cycling class focusing on a senior RPE between 3-7, ie between 50-85% of VO2max or 60-90% of HRmax (Forteza, 2000). However, due to the risk of cardio problems associated with these ages, do not consider it appropriate to work at high intensities. In addition, take into account the level of practice of the participants, progress during the initiation, the seniority in the activity and the characteristics of the group.
In practice, there are several parameters that determine the effort made by the subject. The main factors to consider when calculate this effort are the cadence and workload or resistance of the bike during the ride, although other factors such as subject position on the bike can also influence. These factors remain an inverse relationship and their combination will allow us to structure the session to the desired goal. In the next table are guidance on their interaction during the practice (Table 4):

The overall intensity of the load must be understood in a context relative to the population group under consideration . Is directly related with the body's physiological responses, meaning that both the characteristics of the seniors groups allow us to work with medium and high overall intensities, but not very high.
Our philosophy is to get a good momentum (rhythm and music), fun (communication, motivation, etc..) And skill (pedaling technique and position on the bike). Concentrating on the latter, the position on the bike will be one of the most important work during the session, as it will be the basis of a safe, effective and lasting.

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RISK FACTORS SURVEY-FIRST CONTRIBUTION SMALL HOMAGE

Good evening, here is the bake pan to present the first contribution on our blog. Take this opportunity to say thank you!! Keep contributing, and succeed together a good blog Indoor Cycle.

RISK FACTORS SURVEY INITIAL
SPINNING THE STUDENT

Name: _________________________________________ Date :________



Age :_____ Sex: M / M

Person to contact in case of Emergency
:_____________________________ Name :____________________________________________________ Relationship

Phone (s) of contact: __________________
important Datosmédicos :_________________________________________________ ___________________________________________________________


Currently, are you taking any medication? YES / NO
(If yes specify the medication :_______________________________)


Do you suffer now or have had in the past ...? (Mark X)

or heart problems or hypertension


or chronic illness or a problem with exercise or recommendation
medical
no physical exercise or surgery during the past year
or currently pregnant or in the last 3 months
or respiratory or lung problems
or muscle problems, joint or back pain or
Diabetes and other hormonal disorders, or hypercholesterolemia


Do you smoke? YES / NO if so approx., How many cigarettes per day? _______


Sort your stress level by selecting one of the following options:

-RARELY-NEVER OCCASIONALLY FREQUENTLY-ALWAYS-




Thank you for lacolaboración! This can lead us to make you reach your goals without putting your health at risk.

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take advantage of this little hole to thank all these colleagues for their kindness during the 4 weekends that lasted the course. Compis thank you very much! If anyone sees this blog would like to get in touch with us. Saludossss!

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RISK OF INDOOR CYCLE

What is the risk Indoor Cycle?

The risk is present in the currents are handled. Indoor Cycle class is very similar to what a normal aerobics class, first starts with a warm up that lasts about ten minutes later a medium impact phase also lasts 10 to 15 minutes and then a high-impact stage also lasts 10 to 15 minutes, then performed a decrease in the intensity of another 10.15 minutes and a cooling or cool down as the English say about 10 minutes which do stretching exercises. For Indoor Cycle the first two parts are very similar, but the intensity is where the problems begin because the currents driving the monitors are most often very high. Let me explain: The monitor is an individual who is being paid for what you enjoy doing, is happy with him and also wins. To this we add that has a good physical condition and is an active athlete. Well, this person submits to same workloads to everyone in their class and are of the same age or people over forty or fifty years.

In this article we make conscious to monitor how important it is to take into account the client before us, especially the new ones. That each self-assessments in this regard, if you think it is good or bad but our purpose is to warn that it is not very suitable to put burden regardless of the client.

I hope you are interested in this topic.

Saludossss

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You have at your disposal other session that emplemos in our classes. Used the most convenient to believe, both are good. Greetings from the loneliest city of Spain jejejejejeje. Ceeuta Viva!

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Questionnaire Session Quadrant

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Hello !!!!! Here's a quick quiz that you can go to students who bring new and have never done Nigun Cilo practice. This attempt to better understand our students and be able to make the classes according to their capabilities.

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Here you have a dial-on for those who want to have it. Which is used to program our classes. Saludooooos!

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CYCLE NOTES WELCOME TO INDOOR CYCLE LAUWIS

Here you have some notes indoor cycle of our harvest. Hope you can help. Greetings

INDOOR CYCLE - LEVEL 1

- BICYCLE

or robustness or similar to the conventional.

or parts of the bike:

§ Handlebar. §
Table. §
saddle. §
Pedals: scale and belt. §
flywheel (Still spinning when you stop pedaling): between 15-20 kg.

or Maintenance (it usually does the same brand of bike. Clean sweat bike hygiene oxidation. Leave it to a low resistance).

or Adjustment:

Saddle: hip height exactly the iliac crest. §
handlebar-seat: middle finger to the elbow of separation.

- BASIC EXERCISES

or modifying basic positions (standing, sitting, lock ...) and different grips (Basic, hook, attack and triathlete).
or eg, Sprint-standing and sitting
§ The sprint always coupled (horn downtown, triathlete) but sitting and not more than 30 sec. If it is a sprint soft grip is any good. §

Forbidden:

· Foot
back.
· Push.
· On foot and make the curve.
· Release the handle (standing).

- HOLDS RATES

or Arms:

Basic

§ § §
Hook §
attack or demurrage or coupled Triathlete

or Trunk:

erect
§ § § Baja
Media

- TECHNIQUES AND EXERCISES OF RUNNING

or shootings in level (basic, hook). Ascension
or sitting. Ascension
or foot (hook).
or Attack (triathlete sitting).
or Decrease (attack, triathlete).
or Sprint (triathlete).
or Curve.

- ANALYSIS OF THE FOOT.

or two types: round and piston.
or Fluid.
or Triarticular (3 joints: hip, knee and ankle).
pedaling or 1 = 360 ° turn

- PHASES OF THE PEDAL

or drive (we started pedaling up).
or pressure.
or repulsion (bottom).
or lifting.
Two sectors that do not exercise power:
- Drive.
- Repulsion.

- TYPES OF RIDING

or Redondo: No dead spots. O
Piston: When we emphasize the critical points.

- BASIC TECHNICAL

or natural movement.
or Upper body relaxed.
or position to allow proper breathing.
or elbows bent. Hip
or static.
or no bounce. Kneeling
or straight. Heels
or aligned parallel to the floor.

- OTHER ISSUES TO CONSIDER

or clothing.
or indoor cycle room
or Safety.

- DETERMINANTS OF THE INTENSITY OF WORK
or intensity: Effort needed to overcome a load factor. §
Resistance + - +
§ Speed \u200b\u200bIntensity - or + cadence - strength +
§ Position on the bike, standing - Intensity +
§ Load - Rise - Intensity +
Note: On a rise no more intense than in a sprint.

- FINANCIAL RISK

o Avoid high intensity exercise
or body position and pedaling technique. Caution
or change grips.
or Delete exercises forced positions.
or not the center of gravity forward. Avoid
or high cadence pedaling.
or imagination. ¿?
or Safety. ¿?
or Justification. ¿?

Note: Changes of grip is done first hand and then the other.

- Group Exercise

Motivators

or

or Groups or Relay.
or Mirror. @
or lead the class.
or rhythm-music.

- MUSIC

or fundamental element in the IC session.
or musical Time: BEATS. Music
or open.
Session = 13 songs or approximately (45-50 ')

- KIND OF MUSIC

or all sorts of possibilities
or Music Choice: Tap §
instructor staff. @ §
Preferences.
§ Have a clear goal of the topic within the session. § Enter
subjects with a committed.

- PARTS OF THE MEETING

or Warming: muscle pulse rise.
or Development: climb, sprint (max. 10-15 sec.) Plain, falls, block, round, jumping ... or
Back to calmly drop beats (provided by stretching), stretching (train upper and lower).

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Very good at all / as. Our names are Laura Perez (Bachelor of Science in Physical Education and Sport and a diploma in teaching, Indoor Cycle Monitor-1 level by the FEDA, Batuka Monitor, Aerobics and Pilates by the English Federation) - Victor Ortega (Diploma in Physical Education and Monitor Indoor Cycle-1 level by the FEDA, Monitor Pilates by the English Federation of Pilates and personal trainer for the international school) and we decided to write this blog Indoor cycle in order to contribute our bit in this inpulse more mode. In this blog we will be gradually introducing topics of interest related to such activity, from notes to class sessions, diverse music, websites of interest etc ... The blog will try to update monthly and power and thus help those people who thinks little informed, lack of documentation, enhancing knowledge, etc ... Without more we ask people to visit the blog to leave comments on the blog, what you like, the last thing, what would change, what they would ... We are open to all suggestions and of course to send us contributions for all aspects of the Indoor Cycle. Thank you very much for having added to the blog and at least have had an interest. We see here a hug to all / as.

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:: for a change .... ::

Well I finally found employment .. is a company that seems to have become very cyanide, so it seems to me like .. until I talk with people of flesh and blood, instead of having to talk to the gay q atoms ... this for me is a big win muuuuuuy ..

A friend told him about my new job (which will initiate on Monday 12 November) told me then I belonged to the EAP (economically active population ... but it could also mean proletarians extremely abused. .), and that he would work with the GDP .. I insisted that was not working right now so I do not belong to any of these P-categories (as many bad words that start with P!!).

"No no, Cyanide ... it's like .. although the policy has not been sworn in, the guy who won election as president is known Elect ... As for you .. sos .. hmmmm Elect Proletarian "Proletarian

Elect .. another title to my collection of nebulous transition states .. along with an undergraduate thesis student, Single (this I'm not complaining at all ..), Unemployed. .

Well .. life is a process, so do not get stressed me .. after all, have attractive nebulae!

So, fellow proletarians, as Proletarian Elect I promise I'll fight for a fair wage, and waste it on nonsense number, and perhaps save some

.. Thanks .. thanks!