How to safely set up your Keiser M3 indoor cycling bike

Welcome to our State of the Art Indoor Cycling Studio! We offer stadium-style seating, MYZONE heart rate monitoring board, towel service and water.  

We will walk you through the proper steps to setting up your Keiser M3.  Our goal is to give you all the information upfront to make your first ride with us a wonderful experience.

Standing next to the bike that you choose, lift your leg to a 90° angle next to the seat.  Your hip should be in line with your seat and placed at the correct letter (i.e., G or K) which is found on the shaft underneath the seat.  Behind the seat is a black knob that you can loosen and put at the height of your hip.  Next, come back around the bike and sit down; this is where you will either "clip in" or put your foot into the cage.  The "clip in" option would be if you have cycling shoes equipped with a cleat on the bottom.  Our bikes support SPD or LOOK clips.  If you will be riding with tennis shoes, you will turn the pedal over to allow your foot to slide into the cage.  The strap to the side is there to either tighten or loosen based on comfort level.   With your hands on the handle bars begin to slowly pedal.  One leg will be at 6 o'clock and the other at a 9 o'clock hour.  Your 6 o'clock leg is very important (for your seat height) and should have a slight bend in your knee.  If your leg is completely straight and you are hyper-extending your leg then your seat is too high.  If no adjustments are needed, next we will determine your 'fore' and 'aft'.  This is essentially your seat going forward and back to which you will understand while sitting on the bike.  Under the seat is a handle that will allow you to push the seat forward or backwards.  This system is determined by numbers opposed to the letters for the seat height.  While on the bike, with your hands on the handle bars and your legs at 3 o'clock and 9 o'clock.  Your 3 o'clock knee should be in line with the thickest part of the ball of your foot on that same leg. IF your knee is behind, right at the ankle, you may want to bring your seat forward a little.  If your knee is behind completely - definitely bring your seat forward. This is important because while riding you will only feel the knees and not the posterior chain. Make any adjustments at this time and get back on the bike.  Get back on the bike and begin pedaling with the handle bar height being your last adjustment.  If you are an experienced rider, you may want your bars lower and beginners a bit higher.  To make any adjustments,  the shaft underneath the bars will be where you would bring them up or down using the numbers that are facing the seat.  When you find the proper position, be sure that all knobs are tightened securely!  You are now ready to kick off an amazing ride with us at CORE!


Squat Tutorial at CORE Studios

Our goal is to help individuals learn to establish the proper feet position based on their hip architecture for performing a proper squat.  We start by showing the limit of each persons body in a quadraped position.  

With the knees together, one would slowly shift backwards until the break in the spinal position.  That will show you where your spine and pelvis start to change position which is not what you want under a weighted load for safety. 

Next, you will need to increase the width between the knees to look for the spinal break and see if you are able to keep that same depth.  With the knees completely open hip-width apart and feet aligned proceed to shift backwards again looking for that break point.  This will give you the best idea of where to take your squat in standing position.

From your standing position, with light weight of some sort (i.e., kettle bell, dumb bell) in your hands, adjust your feet to the width based on your floor position in the previous step.  Keeping feet aligned with the knee, elbows are going in towards the inside of the knees.  Maintain a neutral spine as you lower into your squat stopping right before the breaking point that was discovered in the previous exercise and then back to standing squeezing your glutes on the way up.

Knowing how to squat properly will enhance your workouts safely while giving you the desired results. 

#BETTER #FASTER podcast with Performance Physical Therapy and Denise Chakoian

Denise Chakoian has been Owner and the Lead Fitness Professional of CORE Studios for the last 11 years and during that time she has worked to share her knowledge, energy and expertise with RI residents. In this podcast, Chakoian joins Performance Physical Therapy CEO Michelle Collie to talk about what you should look for in a gym, why you should monitor your heart rate when working out, and what kinds of fitness fads you should just avoid.

At CORE Studios, one of Performance Physical Therapy’s community partners, Chakoian says she and her staff always strive to make sure their classes are safe, that each client is considered and that everyone feels like family. Listen in as Chakoian shares her thoughts, tips and more in this week’s #BETTER #FASTER podcast.