Tuesday, February 24, 2015

Top Cardio Tricks: The 45-Minute Indoor Cycling Workout

Top Cardio Tricks: The 45-Minute Indoor Cycling WorkoutIndoor cycling blasts more than 500 calories in less than an hour. How to make it even better? "Turn your workout into a cardio party," says Rique Uresti, a master instructor for New York's acclaimed Soul Cycle studio. Get more out of your next ride with Uresti's smart tips.

Top Cardio Tricks: The 45-Minute Indoor Cycling Workout

How to Get the Best Indoor Cycling Workout

Hit the Right Height

"The biggest mistake people make is to set the bike seat too low," Uresti says. When pedaling, the leg should be bent about 25 degrees at the bottom of the rotation. "This relieves your quads from doing all the work."

Get Up, Stand Up 

When doing fast-paced runs, stay seated. To add intensity, lift your butt off the saddle for a few seconds. For hill climbs and slow jogs with heavy resistance, stand up and hold the front of the handlebars, keeping hips over the saddle to work your core, legs, and butt.

Move to the Music 

Good music can make any ride better, as long as you match your pedal stroke to the beat. "Keep pace first, then add resistance," Uresti advises. Try riding to your favorite song: Pedal fast enough to stay with the beat, then add a quarter turn of resistance every 30 seconds, five times in all.

Don't Ignore Your Upper Body

Why should your legs and butt have all the fun? Adding some targeted strength moves for your arms, chest, back, and shoulders transforms your ride into a total-body workout. Keep your pedal speed at a moderate pace, using enough resistance to slow down but not so much that you can't move your legs without also wiggling the rest of your body. Do two sets of 20 reps of each move, using two- to three-pound weights.

Reverse Biceps Curl 

Hold a weight in each hand, elbows bent at shoulder level, weights in front of face, palms out. Bend elbows to straighten arms parallel to floor. Repeat.

Triceps Pull Down

Hold a weight in each hand and extend arms overhead, palms facing in. Bend elbows, lowering weights behind head, then extend arms overhead and lower elbows to chest height (weights in front of face). Return to start and repeat.

The 45-Minute Interval Indoor Cycling Workout

Rique Uresti's favorite indoor cycling motto? "Tight wheel, tight body." His 45-minute session cranks up resistance while adding speed intervals for a high-intensity workout.

Top Cardio Tricks: The 45-Minute Indoor Cycling Workout


Source: http://www.fitnessmagazine.com/workout/cardio/spinning/soulcycle-spinning-workout/


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