I hope you're having a productive week so far! Have you bought a new pair of athletic shoes?! :D OMGosh, I have to admit, I did!! I bought 1 pair at regular price and another pair for half off! Woot Woot!! If my husband reads this, I may get grounded...lol! Have you been exercising and eating clean?! If not, it's never never never too late to start!! :)
Indoor cycling classes are more popular then ever! In a survey, more then 5.4 million people reported taking them. Research shows that a 40 minute studio cycling class can burn about 500 calories! Woot Woot!! It's also fun and accessible, regardless of your experience or fitness level!
For those who don't take cycling classes BUT belong to a gym, grab a bike and do some cycling!
The following workout is from Justin Rubin, group fitness manager at Equinox in Los Angeles. Don't forget the music! Good music will keep u going!!
- 0 to 3 MINUTES: Warm up. Pedal comfortably with little or no resistance.
- 3 to 7 MINUTES: Add resistance. Make pedaling harder and rise out of the saddle.
- 7 to 11 MINUTES: Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each.
- 11 to 15 MINUTES: Active recovery. Reduce the resistance and maintain a brisk, high pace (cadence) at 88 rpm.
- 15 to 19 MINUTES: Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
- 19 to 23 MINUTES: Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds.
- 23 to 27 MINUTES: Fast and flat. Ease up on resistance and pedal at a fast pace.
- 27 to 31 MINUTES: Steep climb. Increase resistance and slow your speed to 70 rpm, alternating between sitting and standing for 30 seconds each.
- 31 to 35 MINUTES: Steady cruising. Reduce resistance and pedal at your preferred cadence.
- 35 to 43 MINUTES: Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
- 43 to 45 MINUTES: Cool down. Petal comfortably (85 rpm) with little or no resistance.
Cycling is a great workout! It's great for strength, endurance, toning, and burning calories!!
I don't know about you but I'd like to rollllllllll into a fit body and look awesome in spandex shorts :D I'll be doing some cycling today! Bring it on!!
If you have any questions or comments, I'd love to hear from you!
Have a GREAT day!!
See you on Friday :)
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist