Welcome to the new My Healthyish Life! We underwent a little makeover almost exactly as the calendar changed. I’m still working out the kinks and have a few things to modify so if you have any suggestions to make the website more user-friendly please let me know!
In other news, I really wanted a brand new start to 2016 so I got up and left the country. Temporarily. My family and I are in Mexico for vacation! We are celebrating my sister’s 18th, my 21st and my mom’s 50th (today!), which all happened in the last 6 weeks. We let my dad come along too…lucky duck. I have some posts scheduled so nothing much will change around here (other than replying to comments, which might be delayed).
As I mentioned last week, I’ve been exercising on the Spin bike to build back my endurance post-injury. I’ve taken a few studio classes but when the schedule doesn’t align with my plans, I make up my own workouts on the bike in my gym. If you haven’t done this before, I highly suggest it. You can take any of my previously posted workouts, pull up the corresponding Spotify playlist (linked in the post), put your headphones in and ride.
I’ve said it before but Spinning/indoor cycling/any exercise is has hard as you make it. You control the resistance and speed so while it’s up to you to work hard, if you need a break you just adjust accordingly. No big deal. You don’t need to be a fitness pro to take a class, you just need to make the choice to do what’s best for your body at that time.
With that said, here is a new playlist and suggested ride. Refer to this post for some Spinning basics. Let me know if you have any questions and if you give it a go.
*I work on a resistance scale from 5-10. 5 being your flat road and 10 being your absolute heaviest hill*
- Warm-Up- find YOUR flat road and just warm up your legs (5/10)
- Jumps on the chorus, 4 counts seated x 4 counts standing in position 2, stay in position 2 in between rounds (6/10)
- Moderate hill in position 3, increasing resistance after each chorus (start at 7/10, end at 8-9/10)
- Rolling hill seated- start at 5/10 and increase resistance by a small turn every 45 seconds
- Heavy hill in 3, 8/10 and pick up the pace on chorus
- Sprints on the chorus, 6/10 resistance
- Moderate hill in 3 (7/10) pick up pace on chorus
- Jumps (6-7/10), continuous 4×4
- Heavy hill seated (8-9/10), out to 3 on the chorus, back to seated on verse
- Sprints on a hill (7-8/10), flat road on the chorus; sprint cues: (0:40- 1:11) (1:55-2:27) (3:10-end)
- Moderate hill (7/10) in positions 2 and 3. (Recovery if needed…take the resistance down)
- Jumps (7/10), 4×4, 2×2 on the chorus
- Seated hill, out to position 3 on the chorus (8/10)