On the other hand if you are an advanced exerciser and concerned that a low impact workout will not be challenging enough for you then there are some easy modifications you can use to make any exercise more difficult. Just take your time and move at a pace that is comfortable for you, you do not need to keep up with Kelli though that should be your eventual goal. This is actually very easy to do by just limiting your range of motion and your speed, by doing both you can dramatically decrease the difficulty of each exercise. If you are a beginner on the other hand, you will most likely need to alter the exercises to make them more appropriate for your level of fitness. If you are an intermediate exerciser then you can go through this video as is or at least with minimal alterations and you should find it plenty challenging despite it being low impact. On a road bike at a moderate intensity, a 155-pound person would burn around 288 calories, while the 185 pound person would burn about 336 ( 1).Īdding hills or speed to this could bring the calorie-torching intensity way up.Related: 4 Week Low Impact - Fat Loss Program - 40 Minutes or Less When you are well set up with ideal posture, your muscles and metabolism can reap the benefits.Ĭalories burned: On a stationary bicycle, a 155-pound person would burn about 252 calories at a moderate pace over 30 minutes, and an 185-pound person would burn around 294 ( 1).Īdding intensity or intervals can turn that way up. If you’re on a stationary bike, being aerodynamic doesn’t really factor in, so keep the handlebars high. Your handlebars should be high enough to ensure good posture, allowing you to comfortably reach the handlebars without slouching. Meet with a professional - you can visit a dedicated bicycle shop or ask your cycling class instructor or a personal trainer to set you up properly at the gym.Īt their fullest extension during one single revolution, your knees should still be slightly bent. Riding with the seat too high, too low, too far forward, or too far back can wreak its own havoc on your joints. Most importantly, you’ll want to make sure you’re set up properly.įinding a bike with the right fit is crucial for comfort and for protecting your joints. You can start cycling with little investment, especially if you have access to a stationary bike, but if you want to get serious, you’ll need to invest in a little gear (such as a helmet and padded shorts). Whether you opt for a stationary ride in a cycling class or on a Peloton or you head out on the road on a traditional bicycle, your muscles, heart, and lungs will sting with delight at the intensity of cycling. The reason is clear - cycling offers a similar intensity and adrenaline rush without the stress on the joints that can come with running. Some people have a lifelong love of riding a bike, but cycling is often the wheelhouse (pun intended) of former runners whose knees can no longer tolerate pounding the pavement. To keep your calorie burn at its highest, incorporate high intensity interval training by alternating 1–3 minutes of walking at a faster speed with 30–60 seconds of walking at a slower recovery speed ( 2).Ĭalories burned: A 155-pound person walking fast (clocking a 15-minute mile, or a speed of 4 miles per hour or 6.43 km per hour) for 30 minutes will burn about 175 calories, versus about 189 for a 185-pound (83.9-kg) person at the same effort level ( 1). Keep your abdominals engaged and push the ground behind you to accelerate.īending your arms to 90 degrees and keeping them close to your torso will allow you to put extra energy in your lower body, where the muscles are bigger, giving you a bigger metabolic boost. To increase your speed (and therefore your calorie burn), focus on getting your power from your legs and hips. What’s more, walking on a surface such as a track or a trail can put even less stress on your joints than walking on concrete. And with a little hustle, you can burn a lot of calories. It’s low impact, so it’s less jarring on your knees than running or jogging. Walking is hard to beat for simplicity and effectiveness. Keep one foot on the ground and take a walk
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |