![]() The Outdoor Workout Warm-Up ExerciseĬycle at a moderate steady-state intensity Plot a route ahead of time that’s at least 1 mile long and includes a hill that is about 1/10 of a mile with a 20 to 30 percent grade incline. “Cycling also helps build lean muscle, improves mental well-being and reduces stress,” she says. Patricia Friberg, group fitness manager at Equinox in Westlake, California, and creator of the Bottom Line & A Core Defined and Belly Beautifulworkout DVDs, devised the following cycling regimen that will burn max calories in minimal time. (There’s a reason that completing the Tour de France is one of the most difficult athletic achievements in sports.) Encountering real hills and physically propelling the bike forward requires insane intensity and focus. Though Spin classes are as popular as ever, the indoor cycling experience just can’t compare to riding a bike outdoors. “This will equate to about a 5K - or 3.10 miles - distance.” 3. “That way, at six weeks, you’ll be running the full 30 minutes straight,” Clayton says. Training Tip: Eliminate a one-minute recovery walk each week.
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