{"id":9777,"date":"2023-03-13T14:01:14","date_gmt":"2023-03-13T14:01:14","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/varfor-bara-varfor-darren-lee\/"},"modified":"2026-03-30T23:08:52","modified_gmt":"2026-03-30T22:08:52","slug":"varfor-bara-varfor-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/varfor-bara-varfor-darren-lee\/","title":{"rendered":"Varf\u00f6r, bara varf\u00f6r?! \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p2\">Det finns ett galet antal s\u00e4tt som vi uppmuntras att komma i form p\u00e5 \u2013 fr\u00e5n inforeklam till rekommendationer fr\u00e5n k\u00e4ndisar, vi bombarderas av de senaste trenderna dagligen!<br \/>\nMen precis som mode \u00e4r det f\u00e5 av dessa trender som h\u00e5ller i sig f\u00f6r l\u00e4nge&#8230; step-aerobicsklasser fr\u00e5n 1980-talet ersatta av Zumba-klasser, sedan Insanity och Metafit och Yoga som ger mark till Pilates och sedan tillbaka igen, eftersom mediacirkusen marknadsf\u00f6r det senaste &#8221;i&#8221;-grejen f\u00f6r att h\u00e5lla ordning p\u00e5 v\u00e5r strandkropp.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">En av grundpelarna f\u00f6r grupptr\u00e4ning \u00e4r dock inomhuscykling. &#8221;Spinning&#8221;, som utvecklades av v\u00e4rldsklasscyklisten Johnny G. 1987, blev guldstandarden f\u00f6r inomhuscykling, av en huvudorsak. F\u00f6r att f\u00f6rklara detta m\u00e5ste vi f\u00f6rst titta p\u00e5 sj\u00e4lva cykeln. F\u00f6r alla \u00e4ndam\u00e5l och syften \u00e4r en &#8221;Spin&#8221;-cykelgeometri och funktion baserad p\u00e5 en traditionell landsv\u00e4gscykel, som designades kring m\u00e4nniskokroppens biomekanik, f\u00f6r att g\u00f6ra den kroppen till den ultimata effektiva r\u00f6relsemaskinen. D\u00e4rf\u00f6r m\u00e5ste alla r\u00f6relser som utf\u00f6rs p\u00e5 en &#8221;Spin&#8221;-cykel p\u00e5 n\u00e5got s\u00e4tt replikera de r\u00f6relser som en cyklist utf\u00f6r n\u00e4r han cyklar p\u00e5 sin landsv\u00e4gscykel, eftersom den cyklisten har l\u00e4rt sig hur man r\u00f6r sig p\u00e5 r\u00e4tt s\u00e4tt f\u00f6r att f\u00e5 maximala resultat av att cykla med minimal risk f\u00f6r hans eller hennes kropp. Enkelt uttryckt, om du vill cykla inomhus, g\u00f6r det precis som du skulle cykla utomhus och varje person eller plattform som v\u00e4ljs f\u00f6r att l\u00e4ra dig hur du g\u00f6r detta m\u00e5ste ha en bakgrund, f\u00f6rst\u00e5else och utbildning baserad p\u00e5 cykling i allm\u00e4nhet. M\u00e5nga f\u00f6retag erbjuder program baserade p\u00e5 &#8221;Spinning&#8221;-modellen och har \u00f6kat tillg\u00e4ngligheten och populariteten f\u00f6r klasserna. Keiser, Reebok, Schwinn, Stages \u2013 livsl\u00e4ngden f\u00f6r dessa program talar f\u00f6r det faktum att det fungerar att h\u00e5lla sig till traditionella cykelformat, eftersom de \u00e4r supereffektiva!<\/p>\n<p class=\"p2\">Dessa program var avsedda att replikera riktig cykling i en inomhusmilj\u00f6, och erbjuda en m\u00f6jlighet att \u00f6ka kardiovaskul\u00e4r kondition, bygga upp styrka och br\u00e4nna kalorier i h\u00f6g takt. I takt med att vi har blivit smartare p\u00e5 tr\u00e4ningsvetenskapen har klasserna utvecklats. Vi har g\u00e5tt fr\u00e5n att trampa i h\u00f6g hastighet med lite motst\u00e5nd och snabba hopp in och ut ur v\u00e5ra sadlar, till man\u00f6vrar och hastigheter som \u00e4r mer realistiska och j\u00e4mf\u00f6rbara med &#8221;riktig&#8221; cykling.<\/p>\n<p class=\"p2\">S\u00e5 det \u00e4r h\u00e4r de nya trenderna kommer in \u2013 Peloton, Soul Cycle, Sv\u00e4nghjul, f\u00f6r att n\u00e4mna n\u00e5gra. Gyckel? S\u00e4ker. Intensiv? Positivt! Som m\u00e4nniskor vill vi ha n\u00e5got nytt, vi str\u00e4var efter att skapa saker som \u00e4r &#8221;mer&#8221;. Men n\u00e5gra av komponenterna i dessa nya trender inom inomhuscykling \u00e4r helt enkelt dumma! (D\u00e4r sa jag det!) Ett antal av de &#8221;senaste och b\u00e4sta&#8221; av dessa k\u00e4ndisst\u00f6dda cykelprogram inkluderar saker som armh\u00e4vningar p\u00e5 styret, att lyfta sm\u00e5 hantlar och (kom inte ig\u00e5ng med mig) ett drag som kallas &#8221;tapp back&#8221;.<\/p>\n<p class=\"p2\">L\u00e5t oss b\u00f6rja med armh\u00e4vningen, p\u00e5 cykeln, medan du \u00e4r svettig OCH dina ben trampar. Verkar som en trifekta av katastrof, en verklig h\u00e4lsorisk! F\u00f6rest\u00e4ll dig att du sitter i princip uppr\u00e4tt p\u00e5 cykels\u00e4tet \u2013 f\u00f6r att st\u00e4rka din br\u00f6stkorg i en armh\u00e4vning b\u00f6r muskelfibrerna och var de f\u00e4ster vara n\u00e4ra parallella med kraften som du arbetar mot. Tyngdkraften drar rakt ner till golvet, s\u00e5 f\u00f6r att en push up ska vara effektiv m\u00e5ste du vara v\u00e4nd mot marken, men eftersom du \u00e4r uppr\u00e4tt finns det v\u00e4ldigt lite motst\u00e5nd. S\u00e5, att p\u00e5st\u00e5 att detta fungerar f\u00f6r att st\u00e4rka din \u00f6verkropp \u00e4r nonsens! Om din personliga tr\u00e4nare f\u00f6resl\u00e5r att du g\u00f6r armh\u00e4vningar medan du sitter vid skrivbordet f\u00f6r att bygga styrka, spring, g\u00e5 inte, till utg\u00e5ngen av gymmet och hitta n\u00e5gon ny! Kom ocks\u00e5 ih\u00e5g att n\u00e4r du f\u00f6rs\u00f6ker uppn\u00e5 denna &#8221;Push-up&#8221; \u00e4r dina f\u00f6tter fastkl\u00e4mda i pedaler som i sin tur \u00e4r f\u00e4sta p\u00e5 ett tungt viktat fast sv\u00e4nghjul vilket inneb\u00e4r att din balans skiftar vid varje rotation. Det \u00e4r bara galet&#8230; i fitness n\u00e4r man tr\u00e4nar m\u00e5ste alla tr\u00e4nare riskera att bel\u00f6na premisser. En 60-\u00e5rig man som helt enkelt vill flytta n\u00e5gra kilon och bli lite piggare kan uppn\u00e5 detta med l\u00e5g till m\u00e5ttlig styrketr\u00e4ning och konditionstr\u00e4ning som kommer med v\u00e4ldigt liten fysisk risk, men om du vill ha de d\u00e4r Chris Hoy fyrhjulingarna och bytet s\u00e5 kommer du att beh\u00f6va flytta lite rej\u00e4l vikt p\u00e5 det d\u00e4r kn\u00e4b\u00f6jsst\u00e4llet och den extra vikten kommer med extra risk, men vinsten kan vara s\u00e5\u00e5\u00e5\u00e5\u00e5!! det kan vara v\u00e4rt den risken. Med detta i \u00e5tanke, tro mig, bel\u00f6ningen f\u00f6r att uppn\u00e5 en icke viktad halvr\u00f6relsepress p\u00e5 cykeln medan du cyklar \u00e4r definitivt, jag upprepar 100% definitivt inte v\u00e4rt risken.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">F\u00f6r det andra, att lyfta en vikt p\u00e5 1 kg \u00e4r inte ett tr\u00e4ningspass f\u00f6r \u00f6verkroppen, s\u00e5vida du inte \u00e4r v\u00e4ldigt gammal eller arbetar f\u00f6r att rehaba en skada \u2013 det kommer INTE att g\u00f6ra dig starkare! En grundl\u00e4ggande regel f\u00f6r tr\u00e4ningsfysiologi \u00e4r att du m\u00e5ste lyfta n\u00e5got som \u00e4r tyngre \u00e4n vad du \u00e4r van vid att lyfta f\u00f6r att se eventuella \u00f6kningar i styrka. Om du har en 15-kilos pl\u00e5nbok med dig varje dag eller lyfter ditt barn in och ut ur bilen; du borde lyfta mer \u00e4n en hantel p\u00e5 1 eller 2 pund! S\u00e5, snarare \u00e4n att det \u00e4r farligt att lyfta en hantel p\u00e5 1 kg p\u00e5 en cykel \u00e4r det mer \u00e4rligt att bara erk\u00e4nna att det \u00e4r ett totalt sl\u00f6seri med tid och att det \u00e4r dumt.<\/p>\n<p class=\"p2\">Okej, h\u00e5ll i dina bib-shorts f\u00f6r h\u00e4r \u00e4r min tredje buggbj\u00f6rn och det \u00e4r en sm\u00e4llare &#8230; &#8221;Tap back&#8221; kan j\u00e4mf\u00f6ras med de snabba hopp som upprepades med 4 eller 8 r\u00e4kningar som gjordes i de tidigaste stadierna av inomhuscykling. Du utf\u00f6r ett slags omv\u00e4nd hopp, fr\u00e5n st\u00e5ende, knacka snabbt dina s\u00e4tesmuskler p\u00e5 baksidan av sadeln och \u00e5terg\u00e5r sedan snabbt till st\u00e5ende. Detta \u00e4r f\u00f6rmodligen det mest problematiska draget av alla trendiga nya cykelprogram, eftersom det g\u00f6r att vi snabbt bromsar in musklerna i ryggen och l\u00e4gger on\u00f6dig stress p\u00e5 lederna utan n\u00e5gra verkliga f\u00f6rdelar. Dina kn\u00e4n och h\u00f6fter och korsryggen tar upp all kraften fr\u00e5n den studsande r\u00f6relsen. Risken \u00e4r mycket st\u00f6rre \u00e4n n\u00e5gon upplevd nytta och vi vet alla hur jag k\u00e4nner om risk- och bel\u00f6ningsteorin. Det som g\u00f6r det \u00e4nnu mer h\u00e4pnadsv\u00e4ckande f\u00f6r mig \u00e4r n\u00e4r jag ser dessa Pseudo-&#8221;cykling&#8221;-klasser inneh\u00e5lla den fruktade tapbacken, det \u00e4r normalt n\u00e4r man paddlar ur sadeln med noll motst\u00e5nd vid runt 140 rpm. Det i sig \u00e4r ett brott i sig som beh\u00f6ver mycket mer analys \u00e4n vad jag \u00e4r beredd att ge det p\u00e5 den h\u00e4r bloggen&#8230; som kommer att f\u00f6lja i en helt egen blogg inom kort, det \u00e4r jag s\u00e4ker p\u00e5.<\/p>\n<p class=\"p2\">Nu&#8230; jag \u00e4r ganska s\u00e4ker p\u00e5 att alla exponenter f\u00f6r den &#8221;icke traditionella&#8221; formen av inomhuscykling skulle sl\u00e4nga &#8221;det \u00e4r din \u00e5sikt&#8221; eller &#8221;f\u00e5 med det nya programmet Grandad&#8221;-kommentarer mot mig och om min \u00e5sikt var den enda drivkraften bakom mina kommentarer s\u00e5 skulle deras &#8221;\u00e5sikter&#8221; vara giltiga och jag skulle acceptera dem. F\u00f6rutom att de inte \u00e4r det&#8230; och jag kommer inte. Det verkliga, vetenskapsbaserade svaret \u00e4r att om du kunde s\u00e4tta en effektm\u00e4tare p\u00e5 cykeln (och m\u00e5nga inomhuscyklar levereras nu med m\u00e4tare) s\u00e5 minskar den h\u00e4r klassens lyft-, tryck- och tappstil med n\u00f6dv\u00e4ndighet effektuttaget. Dessa man\u00f6vrar tar kraften BORT fr\u00e5n pedalslaget, och pedalslaget tar BORT fr\u00e5n all \u00f6verkropps\u00f6vning du kan utf\u00f6ra. Blir din puls h\u00f6g? Absolut! Men h\u00f6gt fr\u00e4mst p\u00e5 grund av v\u00e4rmen och fuktigheten i studion och alla dessa on\u00f6diga r\u00f6relser p\u00e5 cykeln. Men kalorif\u00f6rbr\u00e4nning \u00e4r ett resultat av effekt, inte hur h\u00f6g din puls \u00e4r eller hur mycket du svettas. Vetenskapen p\u00e5 jobbet, igen!! Power, Work, Joule of Energy och Calories \u00e4r alla ouppl\u00f6sligt sammanl\u00e4nkade och vetenskapen sl\u00e5r modeflugor varje dag i veckan, visst kan inte ens instagram vara s\u00e5 inflytelserik att det kan \u00f6vertyga oss om att om du sn\u00e4rtar ditt h\u00e5r sida vid sida medan du g\u00f6r en press-up vid 140rpm med ett 4-tals tapback-set kommer att f\u00f6rbr\u00e4nna fler kalorier i din temp till 37 en zon. RPM\u2026. kan det? Tja, inte s\u00e5vida du inte \u00e4r dum kanske, eller att du bryr dig mer om gilla-markeringar och delningar snarare \u00e4n din egen h\u00e4lsa&#8230; eller b\u00e5de och?<span class=\"Apple-converted-space\">\u00a0 <\/span><\/p>\n<p class=\"p2\">I v\u00e5r str\u00e4van att vara trendig, ny och sp\u00e4nnande \u00e4r det viktigt att h\u00e5lla effektivitet och s\u00e4kerhet f\u00f6rst. S\u00e5, mina inomhuscyklingv\u00e4nner, cykla inte samtidigt som du g\u00f6r armh\u00e4vningar, lyfter vikter eller g\u00f6r crunches f\u00f6r att st\u00e4rka din k\u00e4rna. I slut\u00e4ndan kommer du att g\u00f6ra en medioker version av varje \u00f6vning n\u00e4r du f\u00f6rs\u00f6ker kombinera dem p\u00e5 cykeln. Det finns inget nationellt ackrediterat certifieringsprogram f\u00f6r inomhuscykling som l\u00e4r ut dessa r\u00f6relser. De \u00e4r biomekaniskt osunda och ger ingen verklig fysiologisk f\u00f6rdel.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Ta en fantastisk, &#8221;riktig&#8221; inomhuscykelklass. Ha kul, br\u00e4nn de kalorierna och ta med din styrketr\u00e4ning till gymmet!! Det finns en j\u00e4vla bra anledning till varf\u00f6r cykling \u00e4r v\u00e4rldens fr\u00e4msta deltagandesport&#8230; f\u00f6r det \u00e4r h\u00e4ftigt&#8230;(n\u00e4r det g\u00f6rs r\u00e4tt).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det finns ett galet antal s\u00e4tt som vi uppmuntras att komma i form p\u00e5 \u2013 fr\u00e5n inforeklam till rekommendationer fr\u00e5n k\u00e4ndisar, vi bombarderas av de senaste trenderna dagligen!<br \/>\nMen precis som mode \u00e4r det&#8230;<\/p>\n","protected":false},"author":3,"featured_media":7893,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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