I had a class at my gym yesterday where we spent an hour on stationary bikes. I used to bike a lot when I was a kid/teenager, and I sometimes use a stationary bike, but only about 30 minutes at a time, and at a more relaxed pace. So, during class I was stopping from time to time (about 4 times total), and having sips of water when stopped.

At the end of the class, the lady who had been on the bike beside me told me that I should not stop completely like that during a workout, something about my circulation. I was tired and had to go, she had to go somewhere, so I didn't bother to try to get clarification.

So, is it okay for beginners to stop completely or pause during a workout like that? Or is it better for me to keep pedaling, even if it's really slow?

So, is it okay for beginners to stop completely or pause during a workout like that? Or is it better for me to keep pedaling, even if it's really slow?

It's my understanding that when you are engaged in aerobic exercise, the motion of your limbs is part of what helps the blood circulate through your system. If you just suddenly stop, your body still needs the blood to circulate, but now, since your limbs aren't helping, all the strain of pumping is placed on the heart. So it would be better to keep pedalling at a slower rate if you need to rest, or at a reduced tension or load if that is set by you on the stationary bike. And it is better, at the end of your exercise session, if you go through like a 10 minute "cool down" where you continue to pedal or walk around the room or something involving continued movement before you rest completely.

Watch what jockeys do with their horses at the end of a race or what distance runners do at the end of a race. No one just stops completely immediately.

It's my understanding that when you are engaged in aerobic exercise, the motion of your limbs is part of what helps the blood circulate through your system.

Umm, I don't think so. I think there are other reasons to keep moving.

I can understand that with running; if I'm running and I need to stop, from a side stitch or hamstring pain or a vehicle that's keeping me from crossing the road, I'll jog, then walk, and still move my feet a little until I can go again. It just didn't feel like I was at as high of a heart rate, since I was already cycling at a lower pace than everyone else. But I'll keep that in mind.

One reason why I stopped completely to drink is because I felt I might spill the water if I didn't (I'm a little clumsy), or have it go down the wrong way and start coughing. But now that I think of it, if I go slow enough and just sip that should be alright.

Here's what one medical site had to say about reasons for a cool down:


Why cool down?
The practice of cooling down after exercise means slowing down your level of activity gradually. Cooling down:

* helps your heart rate and breathing to return towards normal gradually;
* helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly;
* helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time; and
* helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity.

You may see conflicting advice as to whether cooling down prevents post-exercise muscle soreness, also known as delayed-onset muscle soreness (DOMS). However, even if cooling down doesn’t prevent DOMS, the other benefits of cooling down mean that you should always make it a part of your exercise session.

Ensuring an effective cool-down
For an effective cool-down:

* perform low intensity exercise for a minimum of 5 to 10 minutes; and
* follow this with a stretching routine.

http://www.mydr.com.au/default.asp?article=2339

Here's what one medical site had to say about reasons for a cool down:



http://www.mydr.com.au/default.asp?article=2339


Well gee, learn something new every day. Thanks.