Cardio - Bicycling
Recommendations: 1200 Dur, 50-90 Spd
Beginner Quads Hamstrings Hip Flexors Hip Extensors Calves Glutes Cardio Bicycle Outdoor
Purpose: This exercise improves cardio fitness.
Benefits: Using a bicycle reduces the joint and impact stresses associated with running, especially on hard surfaces.
Position yourself on the bicycle. Adjust the seating so that your knees never are fully straight. Select a variable routine (if you can). Start off easy for a warm up and then vary your program so that you have low, moderate and high intensity exercising (in a random manner, if possible). Continue for the duration you require.
Research has shown that people who spend long periods of time jogging, on treadmills, or stationary bikes, at a relative constant rate of speed, actually lose heart size and fitness. In addition, the body stores more fat to ensure that it can meet the demands of this marathon. But those who do short bursts (1-5 minutes) of intensive exercising and then cool down for another 2-5 minutes have better heart fitness and the muscles of their heart are stronger. Short bursts of intensive exercising have another benefit. The body actually burns more fat and continues to do it for 2-4 hours after the exercise has been completed. This means that your metabolic rate is higher and you will lose fat and be slimmer.
Step 1
Position yourself on a bicycle and select a route that is variable in intensity. Start easy and then vary your program.
Position yourself on the bicycle. Adjust the seating so that your knees never are fully straight. Select a route with variable intensity (if you can). Start off easy for a warm up and then vary your program so that you have low, moderate and high intensity exercising (in a random manner, if possible).
Step 2
Press down with your left foot.
Hold onto the handlebars, ensuring that you can reach the hand brakes easily. Press down with your left foot on the pedal and let your right foot rise with the rising of the pedal.
Step 3
Press down with your right foot.
Hold onto the handlebars, ensuring that you can reach the hand brakes easily. As your left foot reaches the bottom of the circle, press down with your right foot on the pedal and let your left foot rise with the rising of the pedal.