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CYCLING PERFORMANCE TIPS

"Knowledge is the key to improving your cycling performance."

- CPT mission statement -

Fitness Clubs Iowa City IA

Fitness clubs offer group exercise classes, small group training, personal training and more. Read on to learn more information on fitness clubs in Iowa City that give access to fitness classes for kids and fitness equipment, as well as advice and content on swimming classes and yoga classes.

Body Demensions Fitness Center
(319) 339-9494
111 E Washington St
Iowa City, IA
 
Curves For Women
(319) 337-6000
702 S Gilbert St # 106
Iowa City, IA
 
Pacific Tan
(319) 351-2673
1555 S 1st Ave
Iowa City, IA
 
The Studio
(319) 466-9300
700 S Dubuque St
Iowa City, IA
 
Iowa Gym Nest
(319) 354-5781
545 Olympic Ct
Iowa City, IA
 
Fitness Xpress Inc
(319) 351-1729
1059 Hwy 6 E
Iowa City, IA
 
Studio
(319) 466-9300
700 S Dubuque St
Iowa City, IA
 
Cindy K's Fitness-Busy Woman
(319) 339-7435
1859 Lower Muscatine Rd
Iowa City, IA
 
Fit Zone the
(319) 339-0348
201 S Clinton St
Iowa City, IA
 
Iowa Soccer Club Inc
(319) 337-5479
220 Lafayette St
Iowa City, IA
 

Infections, the Immune System, and Cycling

 



Being in shape and remaining physically active are usually considered synonomous with staying healthy, so at first this section may seem out of place. However, as in all sports, bicycling has the potential for negative health impacts as well. These include general risks associated with all vigorous and prolonged exercise as well as cycling specific injuries. And because of the varied ecosystems one can explore on a bicycle, infectious diseases are a hazard as well.

HEALTH BENEFITS OF EXERCISE

There is little question that aerobic exercise for 20 to 30 minutes, four times a week improves cardiovascular health and decreases cardiac disease. The only question is "how much is enough"? One recent study of 1000 middle aged men followed for 11 years demonstrated that those who burned fewer than 800 Calories a week in leisure activity (equal to 20 miles of cycling) were 3 1/2 times more likely to have died of a heart problem than those men who expended 2100 Calories per week in aerobic exercise (approximately 50 cycling miles).

Although cardiovascular disease is mentioned most often, there are many other health benefits of regular exercise. Various long term studies have indicated a decrease in cancer rates - one analysis of exercise and breast cancer suggests that recreational physical activity alone decreases a woman's chance of developing the disease - as well as an improvement in mental health and a decrease in depression.

IMMUNE SYSTEM

The immune system consists of a complex, interactive grouping of cells, hormones, and other molecular modilators that defend the body from the invasion of foreign cells - whether it be infectious organisms such as viruses or bacteria, or abnormal cells such as cancer cells. Moderate aerobic activity is felt to have a beneficial effect (compared to a sedentary lifestyle) while overtraining and exercise to exhaustion (a marathon for example) are felt to be detrimental - a "J" shaped curve if one graphed out infection rates versus intensity of exercise. This can be a particular problem in the fall and winter months when respiratory infections are more common as people congregate in enclosed areas at work and in school.

A study of upper respiratory tract infections (URTI) in athletes nicely supports this contention. A recent study by Matthews et al demonstrated a 20% reduction in URTIs in a group of regular, moderate exercisers. In contrast, a study in a group of marathoners (an example of exercising to exhaustion) did demonstrate a significant increase, a 13% incidence of URTIs in the week following the event compared to 2% in the comparison group that enrolled but did not compete.

Is it possible to identify why extreme exercise has this neative effect? Although significant changes in the level and functional activity of immune system parameters have been observed in athletes, investigators have had little success in linking these to a higher incidence of infection ...

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