Week 3:
Minimal Resistance III (Min III): You will start the warm-up at Minimum Intensity. In the last minute of your warm-up phase, gently increase the resistance Min II level. In the last minute of the ramp-up phase increase the resistance again until you feel a bit more resistance. It should still be easy to pedal, but it should feel distinctly harder. This level is what we will call Minimal Resistance III or Min III for short.
Day 1:
Now, it’s time to take up our speed again. This speed should be at the point where brisk walking can start to become a jog. If the top speed takes you to a jog, slow it down. This is supposed to be at the upper level of brisk walking. As always, if any step is too much, then go back down to the previous day.
|
Activity |
Exertion |
Duration |
| Warm-up |
Min |
5 |
| Ramp-up |
Min II |
5 |
| Peak |
Min III |
5 |
| Ramp-down |
Min II |
5 |
| Cool-down |
Min |
5 |
| Total |
|
25 |
This Cycling Exercise Plan is the Beginner Level plan.
This cycling exercise plan is for those who are new to exercising, or who haven’t been exercising in a while. You should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise. Each stationary bike system is slightly different. Unlike treadmills, where speed and incline are more or less consistent from machine to machine, stationary bikes can vary significantly. In this cycling exercise plan, we will use a perceived exertion as our goal.
Each exercise plan is built upon, periodization, which is the idea of cycles which increase in intensity in a fixed pattern. Each week increases the intensity of the exercise. While each day during that week increases the duration so you get the maximum benefit. As you continue to exercise, your body becomes more efficient, and the more efficient that you become, the less energy you use. This is why variation in your routine is important. To get the most out of your routine, you have to challenge your body in new ways, which is why none of these routine is for longer than 4 weeks.
Always make sure that you stretch before and after exercising. You can get some tips on proper stretching at www.gettingfit.com/warmup.html
TMB
