How to Do
The moderate road 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 moderate road biking.
Beginning
1. Before you stand, shift your weight.
2. Continue to sway.
3. The arms help to control the bike and provide leverage.
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.
