You've tried weight loss programs before. After a few strenuous days of steady cardio the effort proved to be too much. Life got in the way and something had to give.
It would be wonderful if weight loss took care of itself. You've put on a few pounds and you would love to have your old form back. You know you will feel better when those extra pounds take a hike.
Breaking Your Weight Loss Routine Into Bite Size Pieces With Cycling and HIIT
HIIT (High Intensity Interval Training) could be the answer you are looking for. HIIT is a system of cardio workout that can be accomplished in half the time of steady cardio.
Steady cardio exercise programs like aerobics and jogging get your heart rate going and can be burn fat over time. But once you stop exercising, your body stops burning fat. Stop burning fat and you can pretty much kiss your weight loss good bye.
HIIT does the same thing as steady cardio, with a plus. After an HIIT workout you will find that your body continues to burn that unwanted fat even in your resting state. Best of all, you can use this form of cardio anywhere doing any activity that raises your heart rate. Like cycling, for instance.
Cycling and HIIT…The Perfect Fit
Cycling has become one of the most popular forms of exercising today. Almost any time of day you can see a cyclist pedaling through town and country.
When you combine HIIT with cycling, you have perfection. Here is an example of a training session using this method.
- 5 minutes easy riding for a warm-up
- Cycle fast for 2 minutes
- Cycle Slow for 2 minutes
- Repeat this fast/slow pattern until you reach 10 to 20 minutes
- 5 minutes easy riding for a warm-down
If you are a beginner at exercising, it is best to begin small and work your way up. So start your training regime at the low end in duration, working your way up at a pace that feels good to you. You will be surprised at your progress. You'll be doing 30 minutes of HIIT before you know it…and feel better than you've ever felt.
The best part is you will start to see results even if you only have time for a 10 minute work out. This is thanks to HIIT's continued fat burning even in your resting state.
Ten Minute Workout Example:
- 3 minutes warm-up of easy spinning.
- 4 minutes of alternating 10 seconds 'all out' effort with 20 seconds of easy spinning.
- 3 minutes warm-down of easy spinning.
Always check with your doctor before beginning any new exercise program.
Starting with a shorter duration will ensure you don't over do it and get burned out before you have had a chance to reap the benefits.
Take Your Cycling Indoors With a Bike Trainer
Sometimes weather can make it next to impossible to take your bicycle on the road. Or perhaps you just don't feel ready to go riding out in public. This is where bike trainers come in to save the day.
A bicycle trainer is a piece of equipment that allows you to turn your bicycle into an indoor stationary bike. They take up very little space and cost much less than stationary exercise bikes. Very little assembly is required and you can even set up your trainer outside if the weather is nice.
You can read a thorough review about the Kurt Kinetic trainer here. Another top choice in indoor bike trainers are Cyclops Fluid Trainers. The Cyclops trainer provides a realistic ride, as do most fluid-style bike trainers.
Make The Most of Your Exercise Time
When you use Interval Training in this manner you will be able to squeeze your exercise routine into the busiest of schedules. Best of all, you'll feel better than you have ever felt before.
Take your weight loss to a whole new level when you combine HIIT (High Intensity Interval Training) and cycling. Add your favorite indoor bike trainer and you can kiss those excess pounds good-bye. Who knows, you may find after a while that you want to increase your duration from 10 minutes to 30.
About The Author: A converted runner, Ron Fritzke now spends his time staying fit on one of his four bikes…on the roads, over forest trails, and even in his living room on his indoor bike trainer.