best fitness spin style bike image
xo379
I haven't worked out in years (though I'm relatively thin) and am starting to get back into it. I went on the stationary bike (recumbent style - pedaling from a reclined position) for about 50 minutes yesterday with a good resistance and I felt it was a decent workout...today my legs weren't sore at ALL and I'm wondering - did I do something wrong? Is it even worth it to go on a bike like that if my muscles aren't even sore?
Answer
My wife lost almost a hundred pounds on stationary recumbent.
Here's the thing... You are not striving for muscle soreness... That just means you're overtraining. Any stationary machine like this is an "aerobic" activity. It's working your cardiovascular system; heart, lungs, circulatory system. It's burning calories.
The idea is to get your heart rate up into your "training zone"... 65-75% of your maximum heart rate, and to do that for at least 20 minutes.
Are you monitoring your heart rate during your sessions? If not, you need to . If you're not getting into the training zone:
http://www.topendsports.com/fitness/heartrate-range.htm
then you're not working hard enough. Strive for more rpm rather than more resistance... "Spinning" rather than "mashing" as we say. You recover better.
Remember as well that this isn't doing much at all for your upper body.... You may consider throwing some upper-body work into your workout mix.
My wife lost almost a hundred pounds on stationary recumbent.
Here's the thing... You are not striving for muscle soreness... That just means you're overtraining. Any stationary machine like this is an "aerobic" activity. It's working your cardiovascular system; heart, lungs, circulatory system. It's burning calories.
The idea is to get your heart rate up into your "training zone"... 65-75% of your maximum heart rate, and to do that for at least 20 minutes.
Are you monitoring your heart rate during your sessions? If not, you need to . If you're not getting into the training zone:
http://www.topendsports.com/fitness/heartrate-range.htm
then you're not working hard enough. Strive for more rpm rather than more resistance... "Spinning" rather than "mashing" as we say. You recover better.
Remember as well that this isn't doing much at all for your upper body.... You may consider throwing some upper-body work into your workout mix.
Lose 45 pounds in 7 months how can i make this possible plz help:)?
kayimani
Hi im 21 im 192 pounds id like to be 145-150 by the time my husband comes home from Afghanistan. I just started going to the gym im been there every day this week did 1-2 miles onon the tread mill and eating 1400 cal a day plus small wrkouts what else can i add to reach my goal thanks in advance.
Answer
Well, you'll have some harder work to do but its possible... Go get a quick check-up with your doctor first to see if that could cause any damage to you (that's a lot of weight for 7 months) just check and make sure that you're ok to start with this workout plan cus I'm gonna give you an idea of one.
1-2 miles on a treadmill honestly won't do to much for you right now if you're going for more of a speedy loss. I suggest that you start using a spin bike at first to prevent any injuries until you get back into the groove of things seeing as you just started mild injuries like shin splints, rolled/twisted ankles, pulled muscles or other strains. Just until you get back up with your endurance.
There are tons of different exercises and different styles of exercising that you could try. For me personally I do about 40-60min on my spin bike, then 20+min of weights and some core and balance exercises so it's between an hour to two hours.
For you since you're beginning I'd start with an easy stretch, probably about 10min worth of yoga exercises, here's a couple pages of exercises:
http://www.fitnessmagazine.com/workout/yoga/poses/
http://www.abc-of-yoga.com/yogapractice/postures.asp
Then move on to about 30min of walking on the treadmill, you could go for 3-5min intervals of running every 8-10min, or you could try 30min on a spin bike switching between higher and low resistance OR you could try a rowing machine like this: http://www.fitness-superstore.co.uk/images/layout/custom/rowing/WaterRower.gif that would work your whole body, legs for pushing across the rail, arms for pulling, lats for pulling, abs for leaning back and around, overall body cus its cardio
The best thing to do would be to switch around your exercises every day, but still with a base of cardio. Ex. you could do the yoga warm up, then one of the 3 cardio options, then try working on your legs for one day, then the next will be arms to give your legs a bit of a rest, then core for another day, then take a relax day of 30min of yoga (15min before and after) and 30min of one of the cardio options.
Here's a list of basic weight machines that gyms have: http://www.fitnessbliss.com/en/screenshots/images/equipment.gif they usually have directions on the side, if you don't know exactly how to use it, make a list of machines at your gym, then look up how to use them properly so you won't risk injury. Just make sure you stretch after, the same yoga poses for about 10min will do fine.
Other things I'd try would be to cut gluten (no wheat) and dairy from your diet even if you're not gluten intolerant or lactose intolerant. Gluten can actually cause the layer of fat in your body to retain more water. The more water you drink, the better it'll be to flush your system. Try to cut down on sugar and high fat foods. Introduce lean protein into your diet, it'll help build up your muscle cus more muscle helps burn fat!
Good for you for getting back out there and setting goals for yourself! Oh and congratulations on your husband coming home :)
Well, you'll have some harder work to do but its possible... Go get a quick check-up with your doctor first to see if that could cause any damage to you (that's a lot of weight for 7 months) just check and make sure that you're ok to start with this workout plan cus I'm gonna give you an idea of one.
1-2 miles on a treadmill honestly won't do to much for you right now if you're going for more of a speedy loss. I suggest that you start using a spin bike at first to prevent any injuries until you get back into the groove of things seeing as you just started mild injuries like shin splints, rolled/twisted ankles, pulled muscles or other strains. Just until you get back up with your endurance.
There are tons of different exercises and different styles of exercising that you could try. For me personally I do about 40-60min on my spin bike, then 20+min of weights and some core and balance exercises so it's between an hour to two hours.
For you since you're beginning I'd start with an easy stretch, probably about 10min worth of yoga exercises, here's a couple pages of exercises:
http://www.fitnessmagazine.com/workout/yoga/poses/
http://www.abc-of-yoga.com/yogapractice/postures.asp
Then move on to about 30min of walking on the treadmill, you could go for 3-5min intervals of running every 8-10min, or you could try 30min on a spin bike switching between higher and low resistance OR you could try a rowing machine like this: http://www.fitness-superstore.co.uk/images/layout/custom/rowing/WaterRower.gif that would work your whole body, legs for pushing across the rail, arms for pulling, lats for pulling, abs for leaning back and around, overall body cus its cardio
The best thing to do would be to switch around your exercises every day, but still with a base of cardio. Ex. you could do the yoga warm up, then one of the 3 cardio options, then try working on your legs for one day, then the next will be arms to give your legs a bit of a rest, then core for another day, then take a relax day of 30min of yoga (15min before and after) and 30min of one of the cardio options.
Here's a list of basic weight machines that gyms have: http://www.fitnessbliss.com/en/screenshots/images/equipment.gif they usually have directions on the side, if you don't know exactly how to use it, make a list of machines at your gym, then look up how to use them properly so you won't risk injury. Just make sure you stretch after, the same yoga poses for about 10min will do fine.
Other things I'd try would be to cut gluten (no wheat) and dairy from your diet even if you're not gluten intolerant or lactose intolerant. Gluten can actually cause the layer of fat in your body to retain more water. The more water you drink, the better it'll be to flush your system. Try to cut down on sugar and high fat foods. Introduce lean protein into your diet, it'll help build up your muscle cus more muscle helps burn fat!
Good for you for getting back out there and setting goals for yourself! Oh and congratulations on your husband coming home :)
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