The Pursuit of Healthiness

The Pursuit of Healthiness
Your Guide to Getting Healthy

Thursday, April 14, 2011

Workout #2: Cycling

Dear Pursuers,
The greatest way to lose body fat is by cardio. It gets your heart rate up and makes you burn calories. Cycling is a great form of cardio! It burns 350 to 400 calories an hour on an average effort. One of the greatest things about cycling? You can make this number even bigger by adding intervals! You can actually burn more calories using intervals rather than biking at maximum speed for an hour. Here's one that I do pretty often. It will leave you sweating a lot, but it gives me so much energy and torches so much body fat!

-Start with a five minute warm up using a medium speed.
-In the first minute of your workout, go to a slightly faster speed (one that pushes you slightly out of your comfort zone, but still allows you to keep a steady pace)
-In the second minute, push your self to a fast pace (one that pushes you completely out of your comfort zone. It should be hard to keep going on a steady pace)
-In the third minute, slow back down to a medium pace. This should help you catch your breath.
-In the fourth and fifth minute, quickly climb off of the bike and do a series of toning exercises (ex. push-ups, sit-ups, squats, lunges, tricep dips)
-Repeat this set as many times as you like to complete the workout. I usually do it for a half-hour , which is five more times.

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