Indoor cycling workout: различия между версиями

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(Новая: 1) Begin the training by warming up at a pedaling cadence (RPM) of 80, and a perceived exertion or hard work degree of 60% intensity. Indeed, you'll need a cycling laptop, energy meter, ...)
 
 
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1) Begin the training by warming up at a pedaling cadence (RPM) of 80, and a perceived exertion or hard work degree of 60% intensity. Indeed, you'll need a cycling laptop, energy meter, or other gadget to keep keep track of of how quick you are pedaling, despite the fact that in a pinch, you could simply count how quite a few occasions your leg turns about in 6 seconds, and incorporate a . Throughout the warm-up, your legs should not be burning, but your coronary heart charge really should improve by at the very least twenty-thirty beats above resting level. Make a mental or actual physical take note of the actual resistance or gearing you're at during the heat-up, as you are going to require to reference this afterwards. If you're on a common bicycle, you must be on your huge chain-ring in the entrance and a minimal equipment (higher quantity of tooth) in the again.
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If you're on a typical bike, you should be on your massive chain-ring in the entrance and a very low equipment (substantial range of teeth) in the again.
  
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If you're on a spin bike or indoor health club bicycle, just decide on a minimal resistance location. Carry on the warm-up depth until finally the "Glee" solid breaks into the Initially tune of the episode.
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If you are on a spin bike or indoor health club bicycle, simply choose a minimal resistance location. Carry on the heat-up intensity right up until the "Glee" forged breaks into the 1st track of the episode.
  
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two) After that initially tune starts, do not alter your cycling resistance or gearing, but provide your cadence up to 90+ RPM and hold for the total initial track. Luckily, most of the tunes on Glee are upbeat and will obviously inspire you to pedal more rapidly, except if you are unfortunate sufficient to knowledge a slow and whining ballad by Lea Michele, in which circumstance you may well just have to imagine an AC/DC tune.
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two) The moment that initially tune begins, do not alter your cycling resistance or gearing, but deliver your cadence up to 90+ RPM and keep for the overall initial tune. Thankfully, most of the music on Glee are upbeat and will by natural means inspire you to pedal quicker, unless you're unfortunate ample to expertise a slow and whining ballad by Lea Michele, in which circumstance you may well just have to consider an AC/DC tune.
  
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3) After that first music ends, do a single ultimate, 20 second, all-out greatest effort, then return to a resistance that is ***one gear or level far more tricky than the just one you warmed-up at***. Keep this resistance until eventually the2nd track of the episode.
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3) After that 1st music ends, do just one ultimate, twenty next, all-out maximum exertion, then return to a resistance that is ***1 equipment or degree more difficult than the just one you warmed-up at***. Hold this resistance until thenext song of the episode.
  
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four) When that second track starts, convey your gearing or resistance again the moment yet again to the work it was at for the very first tune, and repeat the 90+RPM hard work right up until the song finishes, then the moment again finish with a twenty next highest intensity exertion.
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4) When that second song commences, carry your gearing or resistance back when yet again to the effort it was at for the 1st music, and repeat the ninety+RPM hard work till the song ends, then the moment once more finish with a twenty second highest depth energy.
  
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5) Following that twenty second exertion, return to a resistance that is ***1 equipment or level far more tricky than what you pedaled at involving the first and next tune***.
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five) Immediately after that 20 2nd energy, return to a resistance that is ***one particular equipment or amount a lot more hard than what you pedaled at between the very first and next track***.
  
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six) Continue this progression till the stop of Glee: the ninety+rpm effort during every tune to the twenty next optimum work immediately after the song, followed by return to preceding resistance environment plus just one.
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six) Continue this progression till the finish of Glee: the 90+rpm effort through each track to the twenty next optimum work following the song, adopted by return to past resistance location additionally one.
  
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seven) Interesting-down by spinning easy for the duration of the credits.
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7) Amazing-down by spinning easy throughout the credits.
  
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***take note: stand and pedal at seventy five-80% through all commercials if you are looking at with commercials, but who does that in the age of Tivo and HULU?
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***notice: stand and pedal at seventy five-80% throughout all commercials if you are watching with commercials, but who does that in the age of Tivo and HULU?
  
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Here's a Glee Indoor Cycling Exercise routine cheat sheet for critique. As a reward, I'm also such as a online video that will aid you out if you want a demonstration.
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Here's a Glee Indoor Biking Exercise cheat sheet for critique. As a reward, I'm also such as a online video that will assist you out if you need a demonstration.
  
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Warm-up: Major chain ring on the front, 24 on the back (Uncomplicated intensity). 80RPM.
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Warm-up: Massive chain ring on the front, 24 on the back again (Simple depth). 80RPM.
  
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Initial Song: Big chain ring on the entrance, 24 on the again. [http://www.ourfetishspace.adulgence.com/?L=blogs.blog&article=200098 indoor cycling drills], [http://duranbook.com/index.php?p=blogs/viewstory/260477 spinning indoor cycling], [http://avriltube.fanzoom.net/read_blog// indoor cycle training]
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Very first Music: Large chain ring on the entrance, 24 on the again. ninety+RPM
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Immediately after First Tune: Major chain ring on the entrance, 24 on the again. 20 Second Greatest Hard work.
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20 Next Exertion to Second Music: Huge chain ring on the entrance, twenty on the back again (MEDIUM depth).
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Second Tune: Huge chain ring on the entrance, 24 on the back. 90+RPM
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Right after 2nd Track: Huge chain ring on the entrance, 24 on the back. 20 Next Highest Energy.
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twenty 2nd Energy to 3rd Music: Huge chain ring on the entrance, 17 on the back (MEDIUM-Challenging depth).
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Third Track: Big chain ring on the entrance, 24 on the back. 90+RPM
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Immediately after Third Track: Huge chain ring on the entrance, 24 on the back again. 20 Next Utmost Effort.
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twenty Second Energy to Fourth Music: Major chain ring on the entrance, 15 on the back again (Tough intensity).
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Fourth Song: Massive chain ring on the entrance, 24 on the back. 90+RPM
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[http://www.ourfetishspace.adulgence.com/?L=blogs.blog&article=200082 indoor cycling drills], [http://jamie-media.fanzoom.net/read_blog// indoor cycle training], [http://www.purevolume.com/land0feast/posts/3972715/indoor+cycle+training Indoor Biking Sneakers For Women and Guys For Indoor Biking Class]

Текущая версия на 16:59, 7 апреля 2013

If you're on a typical bike, you should be on your massive chain-ring in the entrance and a very low equipment (substantial range of teeth) in the again.

If you are on a spin bike or indoor health club bicycle, simply choose a minimal resistance location. Carry on the heat-up intensity right up until the "Glee" forged breaks into the 1st track of the episode.

two) The moment that initially tune begins, do not alter your cycling resistance or gearing, but deliver your cadence up to 90+ RPM and keep for the overall initial tune. Thankfully, most of the music on Glee are upbeat and will by natural means inspire you to pedal quicker, unless you're unfortunate ample to expertise a slow and whining ballad by Lea Michele, in which circumstance you may well just have to consider an AC/DC tune.

3) After that 1st music ends, do just one ultimate, twenty next, all-out maximum exertion, then return to a resistance that is ***1 equipment or degree more difficult than the just one you warmed-up at***. Hold this resistance until thenext song of the episode.

4) When that second song commences, carry your gearing or resistance back when yet again to the effort it was at for the 1st music, and repeat the ninety+RPM hard work till the song ends, then the moment once more finish with a twenty second highest depth energy.

five) Immediately after that 20 2nd energy, return to a resistance that is ***one particular equipment or amount a lot more hard than what you pedaled at between the very first and next track***.

six) Continue this progression till the finish of Glee: the 90+rpm effort through each track to the twenty next optimum work following the song, adopted by return to past resistance location additionally one.

7) Amazing-down by spinning easy throughout the credits.

      • notice: stand and pedal at seventy five-80% throughout all commercials if you are watching with commercials, but who does that in the age of Tivo and HULU?

Here's a Glee Indoor Biking Exercise cheat sheet for critique. As a reward, I'm also such as a online video that will assist you out if you need a demonstration.

Warm-up: Massive chain ring on the front, 24 on the back again (Simple depth). 80RPM.

Very first Music: Large chain ring on the entrance, 24 on the again. ninety+RPM

Immediately after First Tune: Major chain ring on the entrance, 24 on the again. 20 Second Greatest Hard work.

20 Next Exertion to Second Music: Huge chain ring on the entrance, twenty on the back again (MEDIUM depth).

Second Tune: Huge chain ring on the entrance, 24 on the back. 90+RPM

Right after 2nd Track: Huge chain ring on the entrance, 24 on the back. 20 Next Highest Energy.

twenty 2nd Energy to 3rd Music: Huge chain ring on the entrance, 17 on the back (MEDIUM-Challenging depth).

Third Track: Big chain ring on the entrance, 24 on the back. 90+RPM

Immediately after Third Track: Huge chain ring on the entrance, 24 on the back again. 20 Next Utmost Effort.

twenty Second Energy to Fourth Music: Major chain ring on the entrance, 15 on the back again (Tough intensity).

Fourth Song: Massive chain ring on the entrance, 24 on the back. 90+RPM

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