Cardio Workout of the Week:Push the Pedals
|August 8, 2013||Posted by The Fit Scoop under Workouts|
I’ve been doing a fair amount of spinning these days now that I’m 26 weeks pregnant. I like how it allows me to get in an intense workout and is non-impact since anything with impact is getting more uncomfortable these days. I wanted to share a workout for the bike this week that can be done on either a spinning bike, a regular stationary bike, or even a recumbent bike. It just requires a bike that allows for adjusting the resistance and displays your RPM (revolutions per minute). Spin away!
Begin by warming up with light resistance (simulating a flat road) and a cadence somewhere between 80 and 95 RPM. Move into some pick-ups to prime your body for the work ahead: increase your cadence by 10 RPM for :30 seconds and then return to your original cadence for :30 seconds and repeat this sequence 5 times. Next begin the progressive hill. Increase your resistance so that a cadence of 60-70 RPM feels moderately challenging and increase the resistance each minute for 5 minutes total, all while maintaining a cadence between 60 and 70 RPM. This should feel VERY hard by the last minute. Recover for 2 minutes with light resistance and a cadence of 80-95 RPM. Repeat the progressive hill one more time. Finally, you’ll finish the workout with some sprints. Adjust your resistance to a medium level (you should feel like you are pedaling on a slight incline) and push hard for 1 minute, followed by 1 minute of easy pedaling. Repeat this 4 more times. Your cadence during the sprints should be 100+ RPM and between 80-95 RPM during the recovery. Finally, cool down with light resistance for five minutes.
Make it easier: eliminate one of the hills and perform just 2 sprints instead of 5.
Make it harder: add another hill for 3 total hills and add a second set of sprints (allowing 4 minutes easy pedaling between sprint sets for full recovery)