I have moved one more notch down the BIM scale and into another level to be reached. One bowling ball lighter, I can get my mind around 6 to 7 lbs. at a time.
Spin cycling using an indoor recumbent bike.
Similar to using Leslie Sansone indoor walking one uses the cadence of this music to keep pace. The same is true in indoor biking. Try to follow the beat of the music.
The workouts that I have experience from YouTube I have to make adjustments from my recumbent bike which differs from the upright bikes for spin classes. My next recumbent bike will I have an RPM measurement. Cycle routines measure effort by RPMs and resistance.
Ah adjustments
One thing is clear the bikers in the spin classes and young and fit. So what ever they are doing it was clear to me that I would not keep up. The fact is I shouldn’t. Their bikes have ten levels and my has 8 levels.
They are able to bike 8, 9, 10 and I am able to bike up to 5 levels. I really haven’t tried level 6, 7 and 8 yet. So when they are at level 8-10 I counter with levels 4 and 5 on my bike. When they are at 4-7 I am at level 2, 3. When they are at levels 1-3 I am at levels 1, 2.
 |
| These bikers are fit and are trying to push their heart rates faster than we should. So we adapt. |
Two things change my biking to gear down is breathing and heart rate. If my heart rate goes close to the high end of my targeted heart rate I gear down and my heart rate moves to an aerobic safe zone for me. I want to take deep breathes but I don’t want to be out of breathe. My goals at 65 are different then their goals as younger adults.
In senior fitness we have to push within our limits and not the limits of a twenty something. I want to improve my aerobic capacity by 12%, not to enter the olympics. As I improve I can adjust my goal. Maybe I can be as fit as a fit person in their fifties. Right now I am trying to be fit for my age in the 60’s, I got a way to go.
Cycling fitnesses using interval training where you have a base line that is aerobic in pace with brief periods of higher intensity of resistance (higher levels of adjustments on the bike).
How do you make it work for you?
It always starts with a visit to your doctor. You want to start at where you are now. For your age and weight what heart rate can you have at your highest level of intensity. You do not want to bike into a heart attack or stroke.
Your number will be different from mine. If you are starting out from sedimentary or low activity your bike should be at low levels until you improve your fitness. Your doctor and physical therapist would be most helpful here.
Your stationary bike should have a heart monitor on it.
Where to start
There is nothing wrong with a ride at level 1. I have done it many times. (Even now when I am recovering from an illness or had a day of to much sitting easy biking at low levels really gives me a boost.) Breathing and heart rate in mind. My goal here is the mindset of a stroll on a bike. Biking at low resistance and slow steady cycling where you keep the pedals moving but taking it easy. In 10, 15, 20 minute ride you have gently moved your muscles, improved blood circulation, and taken in relaxing deep breathing. Peddling you are steady but you adjust as your heart monitor tells you your heart is pumping in a safe zone for you. Sometimes I visualize walking a beach hearing the sounds of the waves and gulls. A sound app may have relaxing sounds to achieve the ambiance. Listening to a book I have also done this biking. Great for the end of the day to unwind the tight muscles and prepare them for sleep. With my CP I have eased tightness and pain this way many times.
As your fitness improves
Beginning work out
Warm up level one 2 to 5 minutes
Core level 2 where you return to for most of your ride 1-3 minutes
Short intervals of 1-3 minutes at level 3.
You can start with a 4-5 minute ride or increase to a 10, 20, 30 minutes ride by repeating the routine as fitness improves.
Where I am now This workout is now possible for me in my heart rate limits. My cadence is a little slower than my young friends in the videos. Different bike and age.
3-5 minutes at level one for warm up
3-5 minutes at level 2 part of my base level
 |
| All movement is good |
3 minutes at level 3 part of my base level
1-2 minutes at level 4 or 5 for intensity. Based on my heart rate level 3 can also be part of my intensity movement
2-5 minutes cool down at level 1
My minute count is from 20 to 60 minutes in my work out.
Throughout the work I am monitoring breathing and heart rate and I go to lower levels as needed.
Following a routine from a class
If they follow a 1-10 level program you adapt your program to a 1-3, 1-4, 1-5 levels on your bike.
Actually I believe it is OK to adapt using a 1-2 program. Level one being your warm up and controlled biking and level 2 being your resistance. If heart rate jumps to high for you, lower to level one and feel free to slow biking down to lower your heat rate. Stop at any time if you need to. Recumbent indoor bikes are great for rehab and instead of this type of work out you may need to follow your doctor's program which is better for you. You and your doctor know your body. Keep walking
I posted the information in pages for senior fitness with spin classes.
ReplyDelete