Spin It Up!

 

Sometimes, the regular old treadmill or AMT workout just doesn’t seem as appealing as it normally does.  So, here is a great cycle routine you can do on your own – and we’ve even placed a soundtrack alongside to keep you going!  Give yourself 45 minutes from start to finish, and feel great the rest of the day!

0:00 – 3:00 (“Diamonds from Sierra Leone” Kanye West feat. Jay-Z)
Warm up – comfortable stride, getting your legs moving at a lower resistance level.

3:00 – 7:00 (“Harder to Breathe” Maroon 5)
Adding resistance, pedaling up a medium hill.

7:00 – 11:00 (“Grenade” Bruno Mars)
Even more resistance, slowing RPM level to 55-60. If you are on the upright bike, try coming out of the saddle for short periods of time to really challenge yourself.

11:00 – 15:00 (“Just Can’t Get Enough”)
Active Recovery, dropping the resistance level down enough to maintain a high RPM rate of 80-85 while your heart rate gets back down.

15:00 – 19:00 (“Days Go By” Dirty Vegas)
Flat road, add a little resistance from your recovery pace, and speed up to 85-90 RPM.

19:00 – 23:00 (“Judas” Lady Gaga)
Hill Repeats, adding resistance to create a medium hill that you can maintain 65 RPM.  Every 30 seconds, “sprint” at a high level for 15 seconds, then drop back to 65 RPM.

23:00 – 27:00 (“Party Rock Anthem” LMFAO)
Fast and flat, dropping resistance to a level you can maintain an above 80 RPM for continuously.

27:00 – 31:00 (“Uprising” Muse)
Steep hill climb, resistance level high enough to only maintain 70 RPM without slowing.

31:00 – 35:00 (“Curbside Prophet” Jason Mraz)
Steady cruise, recover with a lighter resistance level.

35:00 – 43:00 (If U Seek Amy” Britney Spears)
Ladder Sprints, starting with :10 sprint and :10 recovery, work yourself up to :60 sprint and :60 recovery, adding :10 to each level.  Aim for 95+ RPM on the sprints and 65+ on the recovery levels.

43:00 – 45:00 (“Love the Way You Lie, Part II” Rihanna)
Cool Down, with a low resistance level and slow your heart rate to finish.  GREAT WORK!

Get Ready for Fall at cardiogirl!!

Happy September, ladies!  As we near the end of the summer months, let us say congratulations for all the hard work you put in this season.  cardiochaos, cardioshred, the cardiogirl Summer Sizzle 5K – the list goes on and on, and you should all be proud of your accomplishments.  A shout out goes to all the cardiogirls and cardiofriends and family who braved the raging heat to run last Sunday in the 5K.  We had some first-time competitors who were AMAZING!! (We’re talking about you, Mandy Hummel, Stacy Van Anda Koehmstedt, and Sylvia Hillo!!)  And congrats to Debbie Feyerabend on her first place finish, and to Deb Tapia, who took second while pushing her grandson in a stroller!!

Now that Labor Day is here, along with the Disneyland 5K and Half Marathon – good luck to Brian and Mary Wildemuth, cardiogirl and dude, in the 5K Saturday, and to Ann Roen on the Half Marathon Sunday – you got this!!  A special shout out to my mom, Helen Azevedo, who is competing in her first Half Marathon at the Disney – let’s go!!

Now is the time to get your calendars out.  First, a reminder that cardiogirl will be closed Monday, September 5 in observance of Labor Day.  So work hard this weekend, and enjoy your holiday!  Those cardiogirls who are participating in the next round of cardiochaos, get ready to sweat – class begins next Thursday, September 8.  We will see you dark and early at 5:30am to kick off the new session.  If you have not signed up yet, the SEB Mud Run will take place next Sunday, September 11 at the Pitchess Detention Center.  This challenging 5-mile race is a blast, and a great way to get dirty!  Lastly, get ready for the SHOCK-TOBER 5K to be held next month.  Cory is running, so we’ve all got to be there to cheer him to the finish line!

Have a terrific weekend!  Cheers!

Jen