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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?

Photo credits:

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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11 Responses to Spin, Rinse, No Wash Out Cycle

  1. John Poole October 4, 2010 at 10:50 am #

    Is that cyclist / juggler on the Santa Monica pier? I can’t imagine where else! I’ve been to Santa Monica and Venice twice and saw many such interesting things (and a lot of very physically fit -looking folks, as well). :-)

    • Alexandra October 4, 2010 at 10:55 am #

      Actually, the background doesn’t look like Santa Monica. We thought it was a picture of you! We got it from your mom, with a note that said we should encourage you to get a real job!

  2. molly campbell October 4, 2010 at 10:58 am #

    DONE. I am going faster, and also do bursts at higher intensity. Weight training also. Thank you kindly. My old ass is also grateful. molly
    molly campbell recently posted..MOVING ON UPMy Profile

    • Alexandra October 4, 2010 at 11:04 am #

      You are such a good person…despite the rumors.

  3. Sean @ SLS Construction October 4, 2010 at 12:38 pm #

    For cyclists I would recommend: Periodization Training – Base miles, sprint training, hill training, intervals, & possibly getting a coach (Carmichael Training is a good national one, but there are plenty of local ones in your area I am sure)

    As stated above you need to mix it up – your body will start energy more efficiently, which means less gains & a simple plateau

    A few other ideas is to find a club ride, add in a few charity rides or even races

    During the winter time – maybe spin once a week but go out skiing, or look into cross races
    Sean @ SLS Construction recently posted..Safety Sunday – Safety GlassesMy Profile

    • Alexandra October 4, 2010 at 3:13 pm #

      Hey Sean, thanks for the great cycling tips. Something tells me you are a cyclist! I love the skiing idea; can you please send some snow to us right away?
      Alexandra recently posted..Spin- Rinse- No Wash Out CycleMy Profile

  4. Danielle October 4, 2010 at 3:53 pm #

    I feel sorry for that donkey

  5. Bill Buyok October 4, 2010 at 9:02 pm #

    Mixing it up and increasing the intensity are good tips and easy to forget when we get into our fitness routine! Thanks for the refresher!

  6. Alexandra October 4, 2010 at 9:37 pm #

    Hey Bill: Thanks. If I recall correctly, you like to run and cycle, yes? Here’s a secret not to be shared with any other readers – I hate indoor cycling. And running. I’ll do outside bike riding if it’s flat and I can have a bell and a basket!
    Alexandra recently posted..Spin- Rinse- No Wash Out CycleMy Profile


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