How to Do
The heavy stationary biking 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 stationary biking.
Beginning
After 10 minutes of medium intensity, switch to high intensity for 2 minutes and low intensity for 2 minute, 2 minutes of high intensity, 2 minutes of low intensity, 2 minutes of high intensity.
Movement
1. Start with 5-10 minutes of low-intensity pedaling.
2. For 3-5 minutes, reduce the intensity to medium.
3. For the following 20 to 30 minutes, alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes).
4. Cool down by biking for 5-10 minutes at a low intensity.
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.
