While riding my bike yesterday, I started to think of the role that the muscles of my lower body play in proper safe and efficient cycling form. Muscles work in two phases of contraction, and they are:
· Concentric or shortening phase of the muscle under load
· Eccentric or lengthening of the muscle under load
Since the physiology of the muscle restricts it to active shortening, it can only lengthen while under an imposed load. This load can be from gravity, resistance, or increased speed of motion.
Many of us realize that when cycling, the power stroke is the motion generated from the highest to the lowest point n the first 180 deg. of the pedal revolution. The main muscles providing this active contraction are the hip extensors, quadriceps, and the plantar flexor (plantar flexion is pointing the toes) muscles of the ankle. All are concentrically firing at once to move the pedal downward and generate increased torque required to move the bike forward. But let me bring your attention to what I feel is the most important function, and that is the role of opposing muscle groups in injury prevention. The hip flexors, hamstrings, and, ankle dorsi flexors (dorsiflexion is lifting of the toes) all come into play to provide progressive deceleration of the downward motion to prevent injury to the joint and allow for a smooth transition into the next power stroke. There must be ample time for this deceleration phase, and is just another great reason of why it is so important to maintain good flexibility, secondary to a tight muscle not allowing the needed deceleration time to avoid increased the risk for tearing of the tissue.
As a Beachbody Coach I realize this, so every one of our unique fitness DVD's offer the proper pre-exercise and post-exercise stretching routines to increase flexibility and prevent injury. Not in the program you're performing, but in every aspect of your physical lifestyle. Check out the offerings by "clicking here" and clicking on the Shop tab.
No comments:
Post a Comment