Spin, Rinse, No Wash Out Cycle
Kymberly Williams-Evans,, MA and Alexandra Williams, MA
Dear Fun and Fit: I want to amp up my old ass metabolism. I spin 3x a week for an hour. Would it be better for me to go every day and do cardio for a half hour instead? I have been spinning for years. Doing an hour is easy for me heart wise, but still tires out my legs. Molly, Dayton, OH
Alexandra: The very short answer – 30 minutes 5-6 days a week, but push the intensity a bit – in little bursts. And you need weight training to kick-start the donkey pulling your metabolism. Your mission is to read No Hulk, No Bulk.
Kymberly: Two words for you Good Golly Maxed Out Molly: Interval Training. Ok, two more since I am feeling generous: Routine Variation. You are spinning… your wheels. Any activity, no matter how great, is going to offer diminishing returns if you do the same thing week in, week out. Wait, are we talking about my investments all of a sudden? Change up girl. Is there another cardio activity you can switch out for one spinning workout? You want to force the muscles (the heart being one) to constantly adapt upward which occurs when you have something new going on. New workout gear does not count.
Regardless whether you are spinning, cycling, rinsing, washing, running, treading, stepping — pick cardio activities and classes you enjoy — you can implement Interval Training to boot your booty into the spin-o-sphere. In short, alternate 3-10 minutes of your regular pace with 1-2 minutes or so of a high intensity, all out, “if my mom could see me now,” “balls dolls to the wall” burst. And we have eyes in the back of our heads so don’t think this means suddenly cruising at low intensity for the “recovery” or “regular” part of the ride. Start with the pace you usually handle, and try to go right back to that pace after each interval burst.
A: If you follow our advice, your “old-ass metabolism” will be so energized that you’ll be able to do this:
Dear Cyclists and Old-Asses: Have you had a fitness routine that left you feeling like you were spinning your wheels? What did you change up to re-kick start yourself?
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