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Beginner Level Weight Loss Workout

Everyday activities require energy, flexibility, strength, and overall health. Body fat in excess can inhibit your ability to perform everyday activities with ease and can also increase your risk of heart disease, high blood pressure, diabetes, and other life-threatening diseases. Exercise is the most powerful tool you have to speed up your metabolism, allowing you to burn fat and maintain overall health.

This Recumbent Cycle workout provides superior conditioning while at the same time burning fat and calories. This program provides the lower body with an overall workout that will lead to better health while avoiding the jarring impact in comparable activities such as jogging or stepping. Your back and legs will be amply supported and the smooth ride will provide longevity to your joints.

This workout requires a basic foundation of cardio conditioning to minimize risk of injury. You will work at a level that requires your heart rate to beat faster per minute, and a 4-week program of cardio conditioning ensures your heart will perform without unnecessary strain. Weight loss training is designed to maximize the use of fat during your workout with a longer recovery time.

Prior Experience:

Prior Exercise Experience: 6 weeks of fat burning or aerobic base 1 training including 2 weeks of advanced fat burning either on the elliptical or the treadmill.
Medical Clearance: Consult your physician before starting or advancing any exercise program.

Workout Details:

Precor Machine: C846 Recumbent Cycle
Time: 20 to 30-minute workout
Program: Manual
Intensity Level: 55% to 65% of Target Heart Rate
Pedal Speed, high interval: 50 rpm and above (4 minutes in length)
Pedal Speed, rest interval: 40 rpm and below (4 minutes in length)

Before You Begin:

• Warm-up and stretch your lower body 5 minutes before working out.
• You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercising.
• You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
• Fitness Level requirement:
  Annual physical check-up clearing you to exercise with target heart rate modifications as needed.
• Calculate your target heart rate.Your target range should be in between the following low and high range numbers:
  Low Range: 220 - age = ___ x 55% (the intensity level) = ___ beats per minute
  High Range: 220 - age = ___ x 65% (the intensity level) = ___ beats per minute

0 minutes: Start in a forward motion increasing RPMs to 50 or above. Set resistance level at 3. Your pace should feel somewhat intense. Find a comfortable handgrip position. Remember to drink fluids throughout your workout.

4 minutes: Slow your pace. Decrease RPMs to 40 or below. Decrease resistance level to 1. Focus on relaxing your body. Maintain a deep, controlled breath-in through your nose and out through your mouth. If at any point your body feels over-exerted to the extent that you feel out of breath, or you find it difficult to talk, be sure to slow your pace.

8 minutes: Pick up the pace. Increase RPMs to 50 or above. Increase resistance level to 4. Your heart rate will increase due to the demand for blood in the larger muscle groups.

12 minutes: Slow your pace and check your heart rate. Your goal is to stay within 85% of your target heart rate. If your heart rate is too high, reduce your resistance level and decrease your speed. If your heart rate is too low, increase your resistance level by 2 levels and increase your speed. By maintaining your target heart rate, you will maximize fat burning.

16 minutes: Pick up the intensity. Increase RPMs to 50 or above. Increase resistance level to 6. Breathe in through your nose and out through your mouth. Focus on finding energy from within to carry you through to the conclusion of your workout.

20 minutes: Slow your pace. Decrease RPMs to 40 or below. Decrease resistance level to 2. Breathe in a controlled, steady rhythm. Your heart rate should return to a near normal state. You are now in the cool down phase.