WELLNESS EDITOR & SON TAKING 3-MONTH FITNESS CHALLENGE
We often hear about growing obesity rates, not only in adults, but also increasingly in children. Often times, children will take their fitness cues from their parents. If the parents are couch potatoes, often times children will follow suit and engage in less fitness activities than others.
WELLNESS decided to turn that trend on its head the next few months with a stationary cycle challenge for WELLNESS Editor-in-Chief Colin McGarrigle and his son Ronan. The challenge? To ride together at least 45 minutes a day for three months, with an eventual goal of being able to bike 25 kilometres in one sitting. Take our challenge, or tell us what your family is doing to stay fit together! We have compiled some tips below for getting the most out of stationary biking, as well as the daily workout our editor is doing. Tell us your story at firstname.lastname@example.org to win a prize.
Special thanks to Lucki’s Exercise Equipment Ltd for providing the CardioMax 850 Upright equipment. For more information on what they offer, visit luckis.ca
How to Get the Best Indoor Cycling Workout
Hit the Right Height
The biggest mistake people make is to set the bike seat too low. When pedaling, the leg should be bent about 25 degrees at the bottom of the rotation. This relieves your quads from doing all the work.
Get Up, Stand Up
When doing fast-paced runs, stay seated. To add intensity, lift your butt off the saddle for a few seconds. For hill climbs and slow jogs with heavy resistance, stand up and hold the front of the handlebars, keeping hips over the saddle to work your core, legs, and butt.
Move to the Music
Good music can make any ride better, as long as you match your pedal stroke to the beat. Try riding to your favorite song. Pedal fast enough to stay with the beat, then add a quarter turn of resistance every 30 seconds, five times in all.