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.
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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)