Keep in mind that you need to eat a light and nutritious meal 1-2 hours before you work out. Once you know your recommended heart rate zone, you are ready to go. Check often to make sure that your heart rate stays between 60-85 percent of 220 minus your current age.
Try this challenging recumbent bicycle workout. Use the quick start or manual selection to choose your levels. Be sure that the small of your back is pushed against the back of the seat and that youre sitting up tall with your abs engaged and head in line with your spine. You should focus on pushing with your heels into each rotation.
Minutes 1-5: warm-up level 2
Minutes 6-10: alternate level 8 for 30 seconds and level 4 for 30 seconds each minute.
Minute 11-15: alternate between level 8 and level 4 each minute
Minutes 16-20: repeat minutes 6-10
Minutes 21-25: repeat minutes 11-15
Minute 26: level 8
Minute 27: level 6
Minute 28: level 4
Minutes 29-30: Cool down at level 2
Tip: If weight loss is your goal, be sure that you do cardio before your weight lifting routine.
Drink plenty of water and
Enjoy the results!
Michelle Szames is a Personal Trainer & Sports Nutritionist based in San Deigo County California. Her current clients range from their 20's to late 60's, and are of all different health and fitness levels. fitness.sandiegan.com |
