Week 4:
Minimal Hill (Min Hill): You will start the warm-up at Minimum Intensity. In the last minute of your warm-up phase, gently increase the resistance to Min III level. In the last minute of the ramp-up phase increase the resistance again until you feel like you are climbing a small hill. It should still be slightly harder to pedal, and you should notice some exertion. This level is what we will call Minimal Hill or Min Hill for short.
Day 1:
This is the first day of our last week. Congratulations for making it. This is the last cycle in this program. After which, it will be time to move on to another plan. I would suggest that you stay with the beginner level for at least one more cycle, but you are the best guide of you fitness level. See how this week goes and you can decide. 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 III |
5 |
| Peak |
Min Hill |
5 |
| Ramp-down |
Min III |
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
