Biking to Tunes.
Music is a big help for me when exercising, especially if I don't have a workout partner or anyone I can talk to as I exercise! Listening to music helps take your mind off of any pessimism about lengthy cardio workouts, and can even make the time enjoyable! In this biking circuit, I have an example of how I actual use my music to pace and regulate my workout as well! You can get creative with the timing, duration, or intensity of this, but the idea of biking to the music and splitting up intensities can be a good guideline!
You will need:
A bike
An ipod/mp3/music playing system
Workout:
Throughout this routine, try to bike in one direction away from the starting point, until the turn around time that I will mention, and then bike back on the same route. So, start biking at a comfortable pace through the length of two songs for a warm up.
When the next song begins, go at a slightly faster speed (not your fastest though) until the chorus kicks in, then relax your speed again to comfort. When the chorus ends, pick it up again until the following chorus then relax again. Keep up this pattern until the next song, and then maintain a comfortable speed through one song.
For the next song, each time the chorus plays, go your maximum speed! Between choruses, relax to as slow as you want, but during the chorus you should be constantly pushing! Go at a comfortable pace for the following song.
At the onset of the next song, turn around and begin biking back to the starting point. For this song, peddle at the fast (not sprinting though) speed except during the chorus where the speed can be a little more comfortable. Again take another song to recover at a comfortable pace.
The next song, sprint again through the chorus and relax in between. Go extra hard this time, it will be the last sprints! When this song ends, go at a comfortable pace until you reach your starting/ending point, and you are finished!
**The key to this is to use your recovery times, and really go as slow as you feel you need to. That way, during the sprints and pace pick-ups, you can really push yourself and go as hard as possible! If at any point it becomes difficult, take an extra relaxation song, or turn back early. It is your workout, your body knows what limits can be pushed and which cannot - so listen to it!
When done, don't forget to cool down and stretch!
You will need:
A bike
An ipod/mp3/music playing system
Workout:
Throughout this routine, try to bike in one direction away from the starting point, until the turn around time that I will mention, and then bike back on the same route. So, start biking at a comfortable pace through the length of two songs for a warm up.
When the next song begins, go at a slightly faster speed (not your fastest though) until the chorus kicks in, then relax your speed again to comfort. When the chorus ends, pick it up again until the following chorus then relax again. Keep up this pattern until the next song, and then maintain a comfortable speed through one song.
For the next song, each time the chorus plays, go your maximum speed! Between choruses, relax to as slow as you want, but during the chorus you should be constantly pushing! Go at a comfortable pace for the following song.
At the onset of the next song, turn around and begin biking back to the starting point. For this song, peddle at the fast (not sprinting though) speed except during the chorus where the speed can be a little more comfortable. Again take another song to recover at a comfortable pace.
The next song, sprint again through the chorus and relax in between. Go extra hard this time, it will be the last sprints! When this song ends, go at a comfortable pace until you reach your starting/ending point, and you are finished!
**The key to this is to use your recovery times, and really go as slow as you feel you need to. That way, during the sprints and pace pick-ups, you can really push yourself and go as hard as possible! If at any point it becomes difficult, take an extra relaxation song, or turn back early. It is your workout, your body knows what limits can be pushed and which cannot - so listen to it!
When done, don't forget to cool down and stretch!