How to Do
The light 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 light cycling.
Beginning
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. If you're on a stationary bike, simply adjust the settings to go faster.
Movement
1. Sit in the seat with one foot flat on the ground and the other on a raised pedal at 1 to 2 o'clock. (If the pedal is too level, you won't have enough momentum.) In the high position, press down hard on the pedal.
2. Start with one foot on the down position of a pedal and the other foot scooting like on a scooter. To obtain some speed, take a scooter step and then look for the second pedal.
3. Try scooting forward while using both feet at the same time before finding the pedals and putting both feet on them at the same time.
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.
