Indoor cycle training: различия между версиями
Hour2work (обсуждение | вклад) (Новая: If you're new to biking or biking at the health and fitness center, there are some items you want to know about deciding upon the correct sneakers for cycling indoors. Biking sneakers a...) |
Hour2work (обсуждение | вклад) |
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| − | If you're | + | If the episode has far more than 4 tunes, you're almost certainly going to hate me. |
| − | + | So, here's how the Glee indoor Cycling Training goes: | |
| − | 1 | + | 1) Start the workout by warming up at a pedaling cadence (RPM) of eighty, and a perceived exertion or work stage of sixty% intensity. Certainly, you'll will need a cycling personal computer, energy meter, or other gadget to keep monitor of how quickly you are pedaling, while in a pinch, you could merely depend how quite a few moments your leg turns over in 6 seconds, and include a . For the duration of the heat-up, your legs really should not be burning, but your heart rate need to raise by at least twenty-30 beats higher than resting stage. Make a mental or bodily notice of the true resistance or gearing you're at throughout the warm-up, as you'll will need to reference this later. If you're on a typical bicycle, you must be on your huge chain-ring in the entrance and a low gear (substantial quantity of tooth) in the again. |
| − | + | If you're on a spin bike or indoor gymnasium bicycle, only select a minimal resistance environment. Continue the heat-up intensity until the "Glee" solid breaks into the First track of the episode. | |
| − | + | 2) As soon as that initially tune starts, do not modify your biking resistance or gearing, but provide your cadence up to 90+ RPM and maintain for the entire initially music. Fortunately, most of the tunes on Glee are upbeat and will in a natural way inspire you to pedal speedier, unless you're unlucky plenty of to practical experience a sluggish and whining ballad by Lea Michele, in which circumstance you may just have to envision an AC/DC tune. | |
| − | + | 3) After that initially music finishes, do just one last, 20 2nd, all-out optimum energy, then return to a resistance that is ***a single equipment or amount additional hard than the one you warmed-up at***. Maintain this resistance till thesecond track of the episode. | |
| − | + | four) When that second track commences, bring your gearing or resistance again after all over again to the work it was at for the initial music, and repeat the 90+RPM work until eventually the song finishes, then as soon as yet again finish with a twenty next greatest intensity hard work. | |
| − | + | 5) Immediately after that 20 second effort, return to a resistance that is ***1 equipment or amount more difficult than what you pedaled at in between the 1st and next tune***. | |
| − | + | 20 Next Work to Fourth Track: Major chain ring on the entrance, 15 on the back (Difficult depth). | |
| + | |||
| + | Fourth Music: Major chain ring on the front, 24 on the back. ninety+RPM | ||
| + | |||
| + | Immediately after Fourth Tune: Massive chain ring on the front, 24 on the again. twenty 2nd Highest Energy. | ||
| + | |||
| + | Great-Down. | ||
| + | |||
| + | This indoor biking exercise is a perfect mixture of rapid efforts, high cadence pedaling, and slower, power-based mostly hill climbing that grows a lot more and a lot more tricky as the Glee episode proceeds. If you have your own improvements or inquiries on this Glee Indoor Cycling Work out, be absolutely sure to depart your comment. [http://columbusbbw.com/activity/p/1706682/ indoor cycling workout], [http://tv.jmacdaily.com/read_blog// spinning indoor cycling], [http://www.awebcafe.com/blogs/viewstory/1054789 indoor cycling workouts] | ||
Версия 17:03, 7 апреля 2013
If the episode has far more than 4 tunes, you're almost certainly going to hate me.
So, here's how the Glee indoor Cycling Training goes:
1) Start the workout by warming up at a pedaling cadence (RPM) of eighty, and a perceived exertion or work stage of sixty% intensity. Certainly, you'll will need a cycling personal computer, energy meter, or other gadget to keep monitor of how quickly you are pedaling, while in a pinch, you could merely depend how quite a few moments your leg turns over in 6 seconds, and include a . For the duration of the heat-up, your legs really should not be burning, but your heart rate need to raise by at least twenty-30 beats higher than resting stage. Make a mental or bodily notice of the true resistance or gearing you're at throughout the warm-up, as you'll will need to reference this later. If you're on a typical bicycle, you must be on your huge chain-ring in the entrance and a low gear (substantial quantity of tooth) in the again.
If you're on a spin bike or indoor gymnasium bicycle, only select a minimal resistance environment. Continue the heat-up intensity until the "Glee" solid breaks into the First track of the episode.
2) As soon as that initially tune starts, do not modify your biking resistance or gearing, but provide your cadence up to 90+ RPM and maintain for the entire initially music. Fortunately, most of the tunes on Glee are upbeat and will in a natural way inspire you to pedal speedier, unless you're unlucky plenty of to practical experience a sluggish and whining ballad by Lea Michele, in which circumstance you may just have to envision an AC/DC tune.
3) After that initially music finishes, do just one last, 20 2nd, all-out optimum energy, then return to a resistance that is ***a single equipment or amount additional hard than the one you warmed-up at***. Maintain this resistance till thesecond track of the episode.
four) When that second track commences, bring your gearing or resistance again after all over again to the work it was at for the initial music, and repeat the 90+RPM work until eventually the song finishes, then as soon as yet again finish with a twenty next greatest intensity hard work.
5) Immediately after that 20 second effort, return to a resistance that is ***1 equipment or amount more difficult than what you pedaled at in between the 1st and next tune***.
20 Next Work to Fourth Track: Major chain ring on the entrance, 15 on the back (Difficult depth).
Fourth Music: Major chain ring on the front, 24 on the back. ninety+RPM
Immediately after Fourth Tune: Massive chain ring on the front, 24 on the again. twenty 2nd Highest Energy.
Great-Down.
This indoor biking exercise is a perfect mixture of rapid efforts, high cadence pedaling, and slower, power-based mostly hill climbing that grows a lot more and a lot more tricky as the Glee episode proceeds. If you have your own improvements or inquiries on this Glee Indoor Cycling Work out, be absolutely sure to depart your comment. indoor cycling workout, spinning indoor cycling, indoor cycling workouts
