Tag Archives: Fitness

A Quick Cross Training Workout For The Spin Bike

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The following cross training will really challenge your quads, hamstrings and glutes. Definitely don’t do this cross training workout if you’re sore and recovering from some other hard lower-body workout.

I would save a workout like this for base training, if you’re coming off an easy workout, or you’re not actively training for a goal race in general.

The Workout: Start the spin bike at the lowest intensity, level 1.

Every time the minute counter turns over (e.g. at 1:00, 5:00, etc), adjust the level to match the number in the minute column. So at 2:00 you’ll set the level to 2, and you’ll increase the level by 1 every minute thereafter.

If the lowest spin bike levels feel too light and easy for you (for example you normally do easy spin bike sessions at level 4), you don’t have to start at or go down to level 1. If you generally bike easy at level 4, then for any level 4 and below you can just go at level 4. In this example, you do the first 4:59 at level 4, then at 5:00 you switch to level 5.

Once you get to a level that’s too tough, take it back down to a low, comfortable level. Then once the timer reaches 10:00, repeat the process by adding the digits in the minute column to determine the level, e.g. 11 –> 1 + 1 = Level 2… or in the level 4 example above, that person can just stay at level 4 for now.

If you can get to level 10 or higher without needing to slow down, great! You don’t have to add the digits at 11:00 or higher just yet. Just keep climbing levels until you need a break, then add the digits of the next minute to see how far down you can take the spin bike’s level. For example, say you get tired after 16:00 at level 16. Then at 17:00 you take it down to level 8 (17 –> 1 + 7 = Level 8).

If you’re a super strong cyclist and plan to go longer than 25 minutes, you may be able to reach the bike’s maximum level 25 (most spin bikes only have 25 intensity levels). If you get to 26:00 in this case, just take the spin bike back down to level 8 (26 –> 2 + 6 = Level 8… you must be super strong if that’s too easy for you; if so you can set the level higher to whatever level you prefer to cruise at). Then from there build the levels back up each minute. Do note that this workout method after you max out the bike won’t get you higher again than level 14 once you do so, so if maxing out is your goal and you can max out the bike then you may want to stick to 30 minutes or less.

Regardless of your abilities, you can repeat this level-up process until your spin bike workout is finished, whether it takes 20 minutes, 40 minutes, 3 hours, etc.

You could also do this workout on an elliptical, rowing machine, or ARC Trainer. But it can be very demanding to do more than recovery-level training on these devices. To do a workout like this on a machine like those may defeat the purpose of cross training unless you’re in an offseason, or are a triathlete or similar and this sort of demanding training is in line with your key workout needs.

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Listening to your body: Not just about how you feel

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The catchphrase “listen to your body” is a general reminder to pay attention to the signals your body is giving you regarding your health, energy levels, mood, pain, etc. Paying attention to this information will show you when to rest, when to push hard in workouts, etc.

But we tend to only pay attention to energy, pain signals, and our general mood. Other things we measure and observe are also information our body is giving us.

Presuming you don’t have one: Some of this info can and should be tracked using a fitness watch such as a Fitbit or a Garmin. A suitable watch tracks calories burned and sleep on an ongoing basis. They’re not cheap (typically $100-400) but they are definitely worth their cost if you’re serious about fitness and personal development.

The information this watch can give you when worn everyday provides you with not just a wealth of stats, but those stats can communicate signals that your body hasn’t otherwise been able to get through to you.

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Should you cancel your gym membership?

Times are tough. You may not have a job, may be broke or struggling. You’re considering cancelling your gym membership to save money. Is it worth the cost savings?

First of all, it depends on how much you typically go to the gym, and how much your gym membership costs.

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Losing weight and specific needs with training

After returning to Las Vegas, I gained about 15 pounds before arresting what was clearly not a positive trend.

I have since lost about 5 of those extra pounds and am working on the rest, while also training for the Vancouver Marathon. I had to first correct the most important factor behind that weight change: Diet. I like my family’s home cooking, but they like to eat too much. I had to correct any controllable eating patterns I had fallen into, and eat better quality food as well as eat less of it.

I had eating patterns that made sense for me living in Chicago, where I traveled everywhere on foot and trained at a higher volume of running than now. Living in Las Vegas, where I now need to drive just about everywhere, and didn’t need to walk nearly as much, I needed to pare down how much I ate.

Still, even ramping up mileage in training for Vancouver, even now that life’s gotten a lot busier between my CPT study and work demands… I struggle quite a bit to get my scale weight to move downward.

I decided to look towards history for answers… and by history I mean my own personal history:

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Are you sure you want to run a marathon? Let’s talk about the Beginner and the Marathon.

female and male runners on a marathon

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A lot of new and novice runners get hooked with the desire to run a marathon. While admirable, a marathon is not a 5K, 10K or half marathon, and unlike those races this is probably biting off a lot more than one really wants to chew.

As an experienced runner, I didn’t dare attempt a marathon until I had been running seriously for a few years, and had already completed many races ranging in distance from the 5K to the Half Marathon.

For me, the marathon was far and away a much bigger physical challenge than even the half marathon. This is no surprise to most experienced runners, and even knowing that going in… the shock to my system was substantial and new.

To detail why the marathon is so much harder, let me go into some of the basic science behind how the body generates energy for running, how it impacts marathon training, and why it may present a beginner too steep a challenge training for a marathon:

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You won’t see your abs until you see fat loss

 

I’m not sharing any groundbreaking info in repeating this, but it’s important:

If you want washboard abs, or at the least for your ab muscles to appear on your stomach… you have to lose enough body fat for them to appear.

Making the ab muscles bigger won’t work in itself. They are covered in fat, and you have to burn that fat in order for them to appear.

You also cannot spot-reduce fat. Fat burns in a mostly even fashion from the inside out, all across your body. To lose the fat over your abs, you have to lose a corresponding amount of fat all over your body.

Plus, fat is first burned from the center of your body, from around your organs and muscles. As that’s exhausted, then your body moves to the fat closer to your skin. If you want to burn the surface fat over your abs, you’ve got to burn off all that other internal fat first.

This takes quite a bit of fat burning, and you typically need to diet down to a rather low body fat percentage before you can see ab definition. For men, this is about 10-12% max, and for women (who biologically carry more fat) this is around 16-19% max.

Yes, strength training helps you get there, not just because muscle burns calories (and in turn fat), but because more prominent muscle will begin to show through the skin and reduced fat layers sooner than less-prominent muscle.

However, strength training is only one part of achieving the needed definition for visible abs. Diet and body composition is the larger component. You can’t out-train your diet and composition.

So if you want six pack abs, maybe take it easy on the core training and ab workouts. While good for core strength, that’s only one minor component of getting your abs to show. You need to lose the fat in a healthy fashion for the muscle to emerge.

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Ensure your running fitness by building a Running Floor

Finding it hard to keep up with mileage demands? Finding yourself taking days off and skipping workouts?

If you want or need to run, but find much of your workout schedule daunting or find you don’t have the time you want/need to run… the key is to do a little bit of running rather than no running at all.

For example:

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