The Under 60 Minute Workout: Cycling Tips 07
Here is a workout you can complete in under an hour and not only maintain fitness but work your the entire body as well.
The under 60 min. workout is basically a circuit workout you can do at home. I have given this workout to my clients who are
are short on time and at the very least, maintain their fitness. I’ve been using it myself for many years.
The workout consist of six exercises that requires very little equipment such as, your bike, trainer, and a pad or towels to lay on. The entire workout can also be performed in a small area.
I perform this workout in the garage. It’s cool and I have an overhead storage shelve that I can reach and perform the pull ups. If you don’t have overhead storage, you can purchase a pullup bar online for as low as $19.00. Check them out here: pullup bars
Once everything is setup, start on the bike and warm up for at least 15 minutes. I say at least 15 minutes because this is an intense workout and you want to make sure you are fully warmed up before getting started.
Once warmed up, start your first exercise on the bike. Shift into a medium intensity gear and cycle at anaerobic threshold intensity level for 90 seconds to 2 minutes.
If you don’t know what your wattage or heart rate is at that level, use the revised Borg RPE (rating perceived exertion) scale to get close. You want to ride at a RPE level of around 7 or 8 (see scale below).
• 0 – Nothing at all
• 1 – Very light
• 2 – Fairly light
• 3 – Moderate
• 4 – Some what hard
• 5 – Hard
• 7 – Very hard
• 10 – Very, very hard
When done on the bike get off the bike. You should be breathing pretty hard. Recover for 60 to 90 seconds, but don’t fully recover. Immediately start the next exercise.
Hit the ground and do 10 to 20 pushups or as many as you can do so that you fully complete the last one. Use proper form, keeping your back straight. Recover for 60 to 90 seconds and immediately start the next exercise.
Next, jump squats. Stand with feet shoulder width apart and arms at your sides FIG A. Squat down with knees at 90 degrees, feet flat on the ground FIG B. Then jump up as explosively as you can reaching for the ceiling as you rise up FIG C.
Lower your body back into the squat position when you land to complete one rep. Immediately perform the next rep. Do 8 to 10 reps. Recover for 60 to 90 seconds. Immediately start the next exercise.
Pull ups are next. Use the palms facing away technique. This utilizes less biceps and more back. Somewhat harder that the palms facing you, which is actually called a chin up.
Again, do as many as you can, fully completing the last one. Recover for 60 to 90 seconds. Immediately start the next exercise.
Next body squats. The body squat is one of the best exercises you can do to strengthen and tone almost all of the muscles of the lower body. Since this exercise works various muscles, it results in increasing your body’s metabolism, thereby increasing your daily calorie burn.
Stand with feet shoulder width apart, arms either on your hips or in extended in front of you. Bend your knees, and allow your body to sink towards the ground as if you were sitting in a chair.
Once your thighs become parallel to the floor, use the muscles of your lower body to push yourself back up from your heels, to the starting position. Immediately perform the next rep. Complete 10 to 20 reps. Recover 60 to 90 seconds. Immediately start the next exercise.
Crunches. Yes crunches! There are many schools of thought on whether or not you should do these. I am 62 years old and have been doing these for many years with no back problems. It’s very important that you use the correct technique.
One of the reasons for not doing these is that they say you will be wearing out the spinal discs due to repeated flexing of the spine. First of all, if you perform these correctly your spine will not flex much. Second of all, your spine is made to flex. Thats like saying stop chewing food because it wears out your teeth.
Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your stomach towards your spine, and flatten your lower back against the floor.
Slowly contract your abdominal muscles, bringing your shoulder blades about one or two inches off the floor and no further. Exhale as you come up and keep your neck straight and your chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way. Complete 10 to 15 reps remembering to use perfect form for each rep. Recover for 60 to 90 seconds.
An alternative method of exercising the abdominal muscles is sitting down on a chair or bench. Place your hands behind your head or across your chest. Start sitting straight up. Pull your stomach in has you bend slightly forward. Rise straight up and immediately perform the next one. Recover 60 to 90 seconds.
After a brief recovery, immediately get on the bike and start your next set. Perform at least 2, preferably 3 sets. I can’t stress enough to concentrate on using the correct form for each exercise.
When you have completed all of your sets, get on the bike, drop it in a low gear, and do a spin cool down. Bring your heart rate down and spin the legs to loosen them up and remove any lactic acid that might have built up.
Before starting any strenuous workout regimen make sure your fit enough and free of any physical limitations or recent injuries.
Thanks for reading.