How to Do
The heavy cycling should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy cycling.
Beginning
Plan to ride your bike for 30-60 minutes 3-5 times each week. Every ride should begin with a warm-up. For 5-10 minutes, pedal at a leisurely, comfortable pace. Then increase your speed until you begin to sweat.
Movement
1. Step forward with your right leg from a standing position. Bend your trailing left leg until the knee is nearly parallel to the ground.
2. Start with the knee softly touching the ground if it's tough at first.
3. Using your right foot, push yourself back to a standing posture.
4. Repeat with the other leg, then alternate legs for a total of 10 reps on each leg.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
