Aerobic Pedal
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 New Aerobic Pedal Exerciser Use for Arms Legs Perfect Rehabilitation Pedlar  US $44.99
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I have been doing a bit of research on the whole running cadence concept and I have found out some interesting results.
Apparently the number of steps per minute (cadence in cycling terms) that an elite athlete will take on average doesn't vary as much as I would expect. For any elite distance runner (over about 3000m) you can predict that they will be running at about 180 steps per minute (90 left foot and 90 right foot) regardless of how fast they are running.
It seems that even as a runner does slow miles in a warm up or fast miles in an all out 5k race, the thing that varies is not the stride rate but the stride length. If the runner is out for a cruisy jog around the block to warm up, they will hit the ground at about 90 steps for each leg each minute. But each stride will take them only perhaps 1.1m if they are running at 5 minute klm pace (8min03 mile). However when they pick it up to 4 minute klm pace (6min26 mile) and stride at 180 per minute then each step will take them approximately 1.4m. Further more when they go racing at 3 minute klms pace (4min50 mile) then their stride stretches out to about 1.85m each time a foot hits the ground.
Now that 1.85 metres is taller than me (a little over 6 foot), and this makes me wonder how on earth do we propel ourselves that far while we spring from one foot to the next (and do it over and over about 20-40,000 times in a marathon).
It seems clear that if someone is able to spring themselves from one foot to the next picking up that much distance, then the more of these steps that they can fit into each minute, the further they will travel (and thus the faster they will be flying).
There is a sensible limit to how fast you should turn over your strides. While the advantages of a fast turn over is a high potential speed, relatively low impact shock sent through the runner's body and apparent biomechanical advantages, there are also disadvantages associated with pushing the stride rate too high. The first of these is that increasing stride rate can lead to an excessive reduction in stride length if it is found that the runner hasn't got the time or focus to fire all the various propulsive muscles fully leading up to take-off each time. The second, and probably ultimately limiting, factor is the higher loads placed on the cardiovascular system at progressively higher stride rates. This is the same phenomenon experienced by racing cyclists. They find that although higher pedal revolutions per minute (cadence) can be more efficient at generating continuous high speeds (for most cyclists), there is a limit that varies between individuals. An excellent example is in time trials of the Tour de France. Most cyclists have traditionally geared up and pushed heavy gears (big chain rings and small cogs) slowly at maybe 70-90 revs per minute for the entire time trial (subsequently imitated by triathletes and all forms of time-trialers). However Lance Armstrong and some other members of the pro peleton began time trialling at higher and higher cadences reaching over 100 revs (closer to criterium cadence). Apparently this higher revolutions per minute suits best the rider who is limited in muscle bulk but has an excellent aerobic capacity. It is this high aerobic capacity that allowed Lance Armstrong to continually spin his pedals faster than the rest but cross the line faster than them also. So it remains that the highest cadences in cycling are reserved for those with low muscle mass (and so are inefficient "pushers") but high aerobic capacity to keep up with the demand created by the extreme turnover rate. This, to me, sounds like the physiology of a distance runner and so it is no surprise that we too benefit from high turnover.
The last point I would like to make here is that practically all elite distance runners stride at about 180 per minute and this makes me wonder if that is the optimal rate or just a popular rate. Apparently we all tend towards this rate as we get more efficient, but is it possible that by notching it up even further we may may experience even higher speeds that are still sustainable? I haven't found any research on this yet so if anyone else does, please let me know.
Tom O'Leary is an Australian author and runner, currently living in Tsukuba, Japan.
He recommends a carefully balanced mix of work, rest and play in order for runners to achieve their goals.
If you enjoyed this article there are plenty more at http://www.runningmonkeys.com
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Aerobic $6 Aerobic - Gummibar |
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Aerobic Racoon $10 Aerobic Racoon |
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Aerobic Vol.7 $5.99 Aerobic Vol.7 |
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Omron Aerobic Hip Pedometer $18.99 A Simple Pedometer Specifically Designed For Aerobic Activity |
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Aerobic Step $74.73 Smart accessory for your home fitness setup Aerobic step includes adjustment blocks up to 6 inches Platform features shock absorbing, non-skid surface Provides excellent traction on any floor Step measures 25 inches wide x 11 inches deep x 6 inches high |
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Omron / AEROBIC STEP PEDOMETER / HJ-105FN $22.28 Omron - AEROBIC STEP PEDOMETER - HJ-105FN |
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X-Tremely Fun - Aerobic Nonstop $8.99 X-Tremely Fun - Aerobic Nonstop |
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X-Tremely Fun: Rock Aerobic $9.99 X-Tremely Fun: Rock Aerobic |
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Aerobic Step NEW $35.28 Stamina Aerobic Step is ideal for aerobic conditioning, cardiovascular and strength training exercises. The Aerobic Step strengthens chest and back muscles with adjustable position push-ups. There is virtually no limit to the number of exercises you can do with the Aerobic Step. The Stamina Aerobic Step targets glutes and hamstrings with alternating lunges and allows you to step up to a total body workout. Ideal for aerobic conditioning. Recommended for cardiovascular and strength training exercises. Perfect for body toning and shaping. Use flat or at an incline. Two height levels (4 inches and 6 inches). Textured, slip resistant platform. Portable and lightweight. Constructed of sturdy PVC. Color(s): black & gray. Includes workout DVD and workout guide. No assembly required. 90 day warranty. |
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Aerobic / Various $12.49 Zyx Records:7701 |
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The World of Aerobic $9.99 Track Listing: (DISC 1:), (DISC 2:), 1. Memories - Futuresmile, 1. Trance Nature - Richard Cube, 2. Phantasize - Love Boots, 2. Way to the Stars - The Space Riders, 3. Shake a Lil' Something - 2 Live Crew, 3. Tigre, El, 4. Simple Things - Alex Party, 4. Under Water - Ophelia, 5. Revenge - DJ Dado, 5. Wanna Be - White City, 6. Holy Land Spirit, The - Nomads, 6. It's a Real World - Molella, 7. I Get Ready - Units for Hour, 7. Oxygene, 8. Baby Boy - Whigfield, 8. No Limits - 2 Unlimited, 9. Be Free - Pro Civitate Christiana di Assisi Chorus, 9. Radio Activity - Bobby Flexter, 10. Let a Boy Cry - Gala, 10. Tubular Bells - Bobby Flexter, 11. Don't Work - DJ Reche, 11. Power of Love, The - Corona, 12. What's Up Daddy - Skuba, 12. You're My Heart, You're My Soul - Da Flow, 13. Running Up That Hill - Cartouche, 13. Summertime - 2 Together, 14. Babe - Caught in the Act, 14. I Gave Up My Life - 2 Secure, 15. Spirit of Love - Alex Party |
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Aerobic Dance $10.68 No Synopsis Available |
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Pedal To The Metal $7.49 Pedal To The Metal |
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Aerobic Phobic No More (DVD) $44.73 Aerobic Phobic No More reviews how health/fitness professionals can avoid the fear of taking or even teaching high-low classes. The DVD explains how to layer in or layer out progressions to make every participant feel successful—exercise combinations that are designed to be challenging for all participants in a non-stop, heart-pumping, purely aerobic session. The DVD details how to turn aerobic fears into aerobic cheers. Among the topics covered: lecture, warm-up, first combination, second combination, third combination, and question-and-answer session. Produced in cooperation with the IDEA Health & Fitness Association. |
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Aerobic y step/ Aerobic and Step $30.4 Description not available. |
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Understanding Aerobic Programming Basics (DVD) $44.73 Understanding Aerobic Programming Basics provides a comprehensive review of the factors that must be considered in order to prescribe safe, appropriate, and effective aerobic fitness exercise. In an easy-to-understand manner, the DVD compares and contrasts several different types of common aerobic activities. The DVD is designed to help health/fitness professionals be better prepared to select the “best� mode of aerobic activity for those with whom they are working. Among the topics covered: how to define and describe aerobic activities, what are the basics of a sound 10-point aerobics program?, how exercise metabolism is related to aerobic points, how to compare and contrast different types of aerobic activities, and how to safely prescribe aerobic activities. |
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Gofit Folding Aerobic Mat $35.99 Your GoFit Aerobic Exercise Mat is perfect for aerobic exercise workouts that include floor exercises such as sit ups, crunches, leg lifts, or any exercise or floor routines in which you may be on your knees or back. The Aerobic Exercise Mat folds for easy storage and the convenient carry handles makes the mat extremely easy to take anywhere. The mat has a nonporous surface that is easily cleaned with a damp towel. Sandwiched in between the nonporous surface is one inch of open cell foam padding for added comfort. Diet & Fitness , Yoga & Pilates , Mats , Fitness Mats |
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Carmen Electra: Aerobic Striptease $9.76 Rated: NRSynopsis: Developed by Carmen Electra with top choreographers and fitness professionals, the first DVD in the Aerobic Striptease series introduces you to the striptease basics. Carmen takes the most popular techniques from fitness and dance, and puts them into a low-impact workout that conditions and strengthens the body with moves specifically chosen to tone hips, thighs, buns and abs. Aerobic Striptease helps you look good, feel great and spice up your personal life in the comfort of your own home! (English) |
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Stamina Aerobic Step $34.99 Step up to a total body workout at home with Stamina Aerobic Step. Target glutes and hamstrings with alternationg lunges. Strengthen chest and back with adjustable position pushups. There's virtually no limit to the number of exercises you can do. FEATURES: Two height levels: 4-inches and 6-inches Non-slip surface on platform Perfect for body toning and shaping Portable and lightweight Use flat or at an incline Includes workout DVD and workout guide Material: Sturdy PVC Product Color: Black/grey Resistance: n/a Comfort Elements: Textured, slip resistant top Targeted Training: Aerobic conditioning, strength training Includes: Stamina® Aerobic Step, workout guide Assembly: No assembly required Diet & Fitness , Exercise Equipment , Elliptical Machines & Steppers , Steppers |
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Body Sculpture Aerobic Step $29.99 The Body Sculpture Aerobic Step Plus is ideal for a low impact workout - giving you all the benefits of cardiovascular conditioning with strength training. Using the wide variety of step workout routines (available separately) you'll develop stamina and flexibility too - and all this from the comfort of your own home. |
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Aerobic Dance Workout DVD $26.98 If you like to dance and you like fun aerobic choreography, Patrick Goudeau's Aerobic Dance Workout combines the best of both. A former U.S. national aerobics champion, Goudeau is one of the world's most popular fitness instructors. In this high-energy workout, suitable for both beginners and aerobics veterans, you will go beyond the standard aerobics moves for added challenge. Just when you have mastered the "shake in your groove" and the "dip in your hip," the movement explodes into a lunge or a knee lift. Enjoy non-stop exercise with a bit of a twist and a whole lot of fun. (DVD) approx. 45 mins. |
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Aerobic Exercise Mat - Blue. $29.99 A vinyl covered, wipe clean aerobic mat suitable in homes, clubs and schools for use in training exercises and low impact aerobics.Made of bonded foam with black piping sealed edges.It is sealed and stitched for optimum durability.Easy clean surface.Size L111, W61, D1cm. |
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Davina Aerobic Step. $19.99 Use this lightweight Aerobic Step to aid your cardiovascular workout. Adjust the height for a more intense session. A great tool to help you get into shape.Lightweight and compact.Perfect for cardiovascular training.Adjustable height for a varied workout.General information:Size H15, W67, D27cm. |
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NATURAL SOURCE AEROBIC FITNESS 30 PACK $21.95 NATURAL SOURCE AEROBIC FITNESS 30 PACK |
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CTA / AEROBIC STEP FOR WII FIT / WI-STE $30.29 CTA - AEROBIC STEP FOR WII FIT - WI-STE |
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Roll Off The Pounds - Aerobic Gymball Workout $13.99 Roll Off The Pounds - Aerobic Gymball Workout |
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Latin Dance Aerobic Workout: Beginners and Beyond $10.99 Latin Dance Aerobic Workout: Beginners and Beyond |
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Latin Dance Aerobic Workout: Dance off the Inches $13.99 Latin Dance Aerobic Workout: Dance off the Inches |
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Aerobic Pac - optional casters for easy mobility. $61.95 Aerobic Pac - optional casters for easy mobility. |
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Kids Aerobic Spring Ball $18.25 The Spring Ball is a great aerobic workout for any age. It works like a mini trampoline for great fun and exercise and teaches balance and coordination. This Spring Ball can be incorporated into relay games, jumping rope, tag, and obstacle courses. Reinforced molded-plastic platform with a special shaped heavy-duty vinyl ball. Standard needle-type inflation. Comes deflated, pump included. Small pump included. |
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Deluxe Aerobic Step $130.9 Achieve a great workout on this deluxe aerobic step. The fitness device features a non-slip surface for easy stepping. Exercise step supports up to 200 poundsStepping surface: 14 inches x 39 inchesAdjusts from 4 inches to 6 inches to 8 inches high |