healthy you
B O O T C A M P
3
CYCLE SH A PE -U P
Whether indoors on
stationary or spinning
bikes or outside on real bikes, cycling
with a group of friends is always a
great motivator for getting through a
tough workout, says James Herrera,
founder of Performance Driven
Coaching in Colorado Springs,
Colorado. “You’ll always push that
extra little bit," he says. The workout,
right,
trains your body to recover
quickly by alternating intervals of
increasingly fast pedaling with two-
minute periods of easy cruising. This
fast-and-slow training is key to
improving your fitness and burning
more calories every time you exercise.
Note: If you’re outside, find a
reasonably flat bike trail for this
workout. It’s challenging enough
without throwing in extra hills.
~ / f ~ \
REST DAY
L
—L
Time to recover and rest
-----
®— is crucial to any exercise
program. During these down times
your body actually builds itself back
up stronger than it was before,
makingyour muscles more toned.
And our boot camp is intense enough
that you’ll look forward to rest day.
FLAT AND FAST
Climb on your bikes and warm up for 10 minutes at
an easy to m oderate pace. If you’re on a real bicycle,
make sure you’re cranking in the middle gears.
EASY
PACE
[Exertion level
4
-
6
]
MODERATE INTENSITY
[Exertion level
6
-
7
]
HIGH INTENSITY
[Exertion level
8
]
SPRINT
[Exertion level
9
]
2
M IN U T E S
A MMlfcll 1*1
z iviinu I
9 0 SE C O N D S
6 0 SE C O N D S
REPEAT ST EP S 2 -5 O NCE M O R E
m e t a b o lis m + '
SOUGHT
m e ta b o lis m *
C r y s t a l L ig h t h a s
fa b u lo u s d rin k :
to h e lp y o u re fre sh
r e p le n is h a n d re c h a rg e .
T a ke y o u r w a te r from
,i
i
m.
J&
.
•/*
.
v
BETTER HOMES AND GARDENS SEPTEMBER 2008 2 5 5
