Transcript
PRODUCT FOCUS
STATIONARY
BIKES 22 FBC
by BARB GORMLEY
A
sk veteran runner Jeff Vossen for advice on qualifying for the Bos ton Marathon, and hell give you a fast answer: the stationary bike. According to Vossen, the bike is his secret weapon to keeping injury-free over the months of strenuous, long distance training that precedes any marathon. To qualify for a big race, you need to put in a lot of miles, says the Antigonish, N.S., personal trainer, and all that pounding just wears you out. With the bike, I get the cardio training I need but without beating up my joints. I just jump on an upright, grab the sport handles, put my head down and do a hard 30-minute interval workout. Its easy-on the-joints, non-impact appeal is just one of the reasons the computerized bike has been a consistently popular piece of cardio equipment since its introduction in the 1960s. Fitness experts across the country agree that despite competition from its sexier rivals the elliptical and treadmill as a club owner or manager, youd be crazy not to have a bank of bikes on your exercise floor. Heres why.
that its the comfort of the recumbent bike that makes it appealing to his clubs new and out of shape members. Its like sitting in a La-Z-Boy chair, he laughs. Youre sitting back with your feet up. But it can be a good workout if youre just getting started.
CREATING DRIVE
Unlike the classic friction resistance bike that uses a flywheel and belt to produce tension, todays computerized bikes use electro-magnetic resistance. Electricity flows to the flywheel causing an attraction. As more electricity flows, the attraction increases resulting in more resistance. The resulting ride is smooth and quiet and feels close to an outdoor bike ride. Unlike the fresh air experience, the computer maps the ride making it an interactive and quantifiable experience. Most of todays models are cordless, making equipment placement easy and eliminating tripping hazards.
BELLS AND WHISTLES
According to Kevin Harrison of Life Fitness, entertainment centres on their bikes are a very popular feature. A television integrated right into the console, with the capability of receiving the same channels as at home, means no more sharing with other users or choosing between the clubs pre-set channels.
Jeanne Carlsen of Fitness Equipment of Calgary says that Bodyguards race program, where riders race against three other bike icons on the screen, is a big hit with her customers. Its a real motivator, says Carlsen. A lot of men go, oh ya, I can beat them! when they see the program.
Personal cooling fans in Star Tracs bikes keep cyclists cool and comfortable while they ride. No more racing for the bike closest to the portable floor fan.
TYPES OF BIKES
There are two basic styles of exercise bikes: upright and recumbent. The upright bike seats you with your legs under your body in the same position as the outdoor version. Recumbent bikes are built lower to the ground and the pedals are positioned in front of the rider. According to Rick Nelson of Star Trac, the users of each type of bike are vastly different. Weve found that its a younger person, someone in better shape and wanting a real challenge, who uses the upright, says Nelson. Alternatively, according to Nelson, the typical recumbent user tends to be a bit older or someone who uses it to warm-up or read the newspaper. You rarely see people getting at it hard on a recumbent. Romeo Rawlins, owner of Body Fitness, in Pointe Claire, Quebec, believes
THERE ARE A MILLION DIFFERENT SHAPES OF BUTTS OUT THERE, LAUGHS JEREMY GILL OF PRECOR WHO OFFERS A UNIVERSAL SEAT POST, AND ONE SEAT CANT PLEASE THEM ALL!
Is the recumbent bike the best choice for exercisers with back problems?
Not necessarily so, says Blaine Mackie of Mackie Physiotherapy. The Saskatoon physiotherapist emphasizes that his patients with back issues all present with different symptoms and signs and that each needs to be treated individually. Mackie agrees that the back support of the recumbent provides excellent support for the spine, but exercising in a seated position or even just sitting is not always desirable when people are dealing with back pain. Bending over is also a position that some back sufferers need to avoid, so sitting with the hips flexed and the knees coming close to the chest can cause problems. According to Mackie, an upright bike works for some types of back pain if the user can attain good posture and if the bike is adjusted to fit the riders body properly. But the smaller seat creates a smaller point of focus and less support for the entire buttocks, thighs, lower and upper back; balancing the body weight on a small point can irritate some problem low backs. The bottom line? Be sure that a sports-minded medical professional who can prescribe the right bike is treating members and clients with back pain.
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PRODUCT FOCUS
Companies like Life Fitness and Bodyguard offer integrated heart rate monitoring systems. Once the user inputs a target heart rate zone, the bike adjusts its parameters to keep the user in that zone.
For riders who prefer to use clipless pedals, manufacturers like Precor provide pedals that accept any standard road or mountain bike pedals. Make a quick change with just pedal wrench and a few minutes. Consider the resistance range of the bikes you purchase. Cybexs, for example, offer a huge range15 to 900 watts that satisfies the needs of both de-conditioned first-timers and high-performance riders. Seats that are easily adjusted without climbing off the bike are a popular feature and make bike set-up a quick and easy process.
BUTT, BUTT
If you buy a high-quality upright bike, you might assume that youll get a good
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seat. But, in fact, a good bike seat is not that simple to define or design. Often, a seat that feels perfect for one rider will feel uncomfortable to another because his or her riding position, weight or cycling speed is different. Seats have improved immensely over the years thanks to manufacturers research and development. Todays seats have gel for cushioning, and channels, cutaways or holes integrated into the seat to reduce body-to-seat contact. Got members who have their own bike seats that fit like a glove? Consider investing in stationary bikes that give users the option of using their road bike seats. There are a million different shapes of butts out there, laughs Jeremy Gill of Precor who offers a universal seat post, and one seat cant please them all!
KEEP IT CLEAN
Not long ago, bikes were frequently off the gym floor while fitness staff members lubricated wear and tear points and cleaned chains. Todays bikes are much more durable; all that is required for maintenance is a regular wiping down of the seat, handlebars and monitor contact
points. A certified technician now handles any under-the-hood problems.
SCORE BIG WITH CYCLING
What is the best method of training for hockey? Obviously on-ice training makes the most sense. But because ice is expensive and usually hard to come by, there is often little opportunity for regular on-ice conditioning workouts. And teams with limited practice time usually devote most of it to improving individual skills and team tactics. When preparing for the season, or training during the season, anaerobic interval training on an upright stationary bicycle can be extremely useful. The following program has been used very successfully with the 2003/2004 C.I.S. national champion St. Francis Xavier University mens hockey team. Because it is a very high intensity program, it may not be appropriate for everyone; however, for those who want to skate faster and recover more quickly (and perhaps win a national championship) it may be an appropriate training choice.
Hockey Conditioning Program for the Stationary Bike Warm up (min.)
5
5
5
Work time (sec.)
30
40 - 50
60 - 70
Recovery time (sec.)
60
80 - 100
120 - 140
Repeats per set
5
4
3
Rest between sets (min.)
3
3
3
Repeats
3-4
3
3
Cooldown (min.)
5
5
5
Total Time (min.)
38.5 - 49
40 - 46
43 - 47.5
Example: work 30 sec. and recover 60 sec.; repeat 5 times; rest 3 minutes. Repeat all 3-4 times. Cool down 5 min. Jeff Vossen, M.Sc. Program Coordinator Fitness and Recreation St. Francis Xavier University
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PRODUCT FOCUS
ELLIPTICAL CROSS-T Elliptical cross-trainers are increasing in popularity at phenomenal rates. Exercisers love the total body, lowimpact workout, while club owners enjoy attracting and retaining members with this in-demand piece of equipment. by BOB QUAST
CHOOSE THE EQUIPMENT WITH THE BEST DESIGN AND FEATURES FOR YOUR MEMBERS.
Since elliptical cross-trainers were introduced in the mid-1990s, they have quickly become a staple cardiovascular offering at fitness facilities everywhere. Most elliptical cross-trainers today are equipped with upper-body arms that provide totalbody exercise in an efficient and effective manner allowing more muscles to be used in less time, leading to higher caloric expenditure. The units are easy on joints and ideal for elderly and deconditioned exercisers as well as serious runners and athletes. Since the workout is low-impact, it leads to a lower rate of perceived exertion (RPE) since the exertion is spread evenly over the entire body. But what makes this category so popular among enthusiasts? With all the different brands available, how do club owners know which ones to purchase? And what features are important to meet members needs, increase facility traffic, and attract and retain members?
PROPER BIOMECHANICS
The biggest factor to consider is what is commonly referred to as the feel or the biomechanics of the machine. Biomechanics is the study of a units effect on the user and the users effect on the machine. Simply, proper biomechanics ensures that users are comfortable and avoid injury.
So how do you know which unit has the biomechanics that enable exercisers to feel comfortable, especially when you consider varying user heights? One of the ways manufacturers produce exceptional biomechanics is by conducting in-depth studies (in-house or through a university) of the elliptical motion. These studies yield important results about proper stride length, ellipse position, and arm motion and knee clearance. The stride length should not only accommodate a variety of body types, but it should also provide enough range of motion for an effective workout. A challenge for ellipticals today is to accommodate exercisers who are tall or very flexible; they can easily feel that the path is too short and constrained. When the stride length and shape of the ellipse is appropriate, the result is a smooth elliptical motion that closely mimics walking and running foot patterns and minimizes bounce and vertical lift. The ideal elliptical path provides a smooth, continuous foot motion as a foundation for the total-body motion. To simulate walking and running, the foot path should follow a relatively level path, although many machines in the marketplace incorporate some degree of elevation or incline to the elliptical path. While this incline has the benefit of enlisting different muscle groups, it often creates increased impact forces to the knees and hips that can lead to injury.
A PROPERLY ALIGNED PIVOT POINT (THE POSITION WHERE THE UNITS ARMS AND LEGS MEET) ENSURES OUTSTANDING KNEE CLEARANCE, EXCELLENT UPPER- AND LOWER-BODY BALANCE AND MINIMAL INTERFERENCE WHEN THE EXERCISER IS ONLY USING THE LOWER BODY. 26 FBC
RAINERS
Proper pedal positioning is also essential. Pedals should be large enough for users to be able to adjust their position comfortably. In addition, pedals should be no more than 2.8 inches apart. Studies show that if the lateral pedal spacing is too wide, the exerciser may have to shift the hips laterally when stepping from foot to foot. This can lead to aggravation of the lower back and joints. A properly aligned pivot point (the position where the units arms and legs meet) ensures outstanding knee clearance, excellent upper- and lower-body balance and minimal interference when the exerciser is only using the lower body. The location of the pivot point influences both the ellipse and the arm handle motion. The optimal balance in pivot lengths considers the typical ratio between an exercisers arm length versus leg length and how much arm travel would effectively balance the corresponding leg travel. On many elliptical cross-trainers, the pivot point location ends up encroaching on available knee space; ideally, the pivot point is positioned to provide ample knee clearance. An angled hand-grip promotes wrist comfort, ensures the elbow is aligned with the wrist and, if the handles have heart rate sensors, it maximizes contact.
TECHNOLOGY INCREASES MOTIVATION
Market research shows that users of cardiovascular equipment highly value customized entertainment to help keep them motivated. To bring entertainment to exercisers, many elliptical cross-trainers come with either integrated LCD consoles or attachable entertainment systems. Both options allow exercisers to select live TV programming while working out. Integrated LCD consoles typically have touch-screen controls that provide navigation between entertainment program options and workout data. Most also allow users to listen to local FM radio stations via touch-screen controls and standard headphones. The advanced technology of integrated versions provides easy expandability for future software upgrades, such as increased language selection and customized workouts. LCD add-on versions typical mount securely to a machine just above the existing console or on a freestanding screen stand. Both options let the user select and view TV programming; workout data is still displayed through the console. If you are incorporating an attachable version, look for models that incorporate the same industrial design as your elliptical crosstrainers to ensure a streamlined look.
PROGRAM VARIETY, DURABILITY AND MAINTENANCE
To keep your members motivated and challenged, pay special attention to the selection of programs and resistance levels available on the equipment you are considering purchasing. Fully-featured models will boast interactive heart rate programs and fit test programs. At least 500 watts and 25 resistance levels are standard. Some manufacturers have a plug-in option that provides lower operating resistance levels ideal for beginning exercisers, older adults or those in rehabilitation. To make it easy for exercisers to compare their workouts with common daily activities such as walking and running, the elliptical cross-trainers should calculate and display speed in kph. On-the-fly programming that enables users to maintain accumulated data when changing programs during an exercise session is also a nice feature. A console with an integrated reading rack and accessory tray (for a CD/MP3 player and water bottle) should also be standard features. The industrial design of cardiovascular equipment, including elliptical crosstrainers, has evolved to include contemporary metallic silver and gray tones with rounded tubing adding to the ambience of the fitness facility. Models that are selfpowered make it easy for facilities to place them anywhere and also save on energy costs. Purchasing elliptical cross-trainers from manufacturers that are known for reliable, durable products and implementing a regular preventive maintenance program will help ensure that the equipment lasts and sees minimal downtime. The shroud cover should be intuitive to remove to easily perform preventive maintenance.
A MUST-HAVE FOR FACILITIES
While the treadmill still remains the most popular cardio piece in health clubs (it has been around the longest), elliptical cross-trainers are increasing in popularity at phenomenal rates. Exercisers love the total body, low-impact workout, while club owners enjoy attracting and retaining members with this in-demand piece of equipment. Elliptical cross-trainers may never completely replace treadmills as the most popular cardio piece, but they are catching up and catching up fast. FBC
Bob Quast is Life Fitness senior director, cardiovascular product management
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