4 or 5 days a week I exercise, If I ride my bike 4 miles once a week at a moderate pace, should I increase how far I ride every week, every other week, and how much. ( note I am NOT trying to lose weight, I just want to be fit and healthy.)
2006-09-14 23:32:35 · 5 answers · asked by terra_chan 4 in Health ➔ Diet & Fitness
Best way is to not increase your mileage but increase your routine like do more hills that way your doing more work on your body than just ridding on straight road
2006-09-14 23:35:00 · answer #1 · answered by ♥Shortie♥ 5 · 0⤊ 0⤋
It is not the distance you ride, but the amount of time you spend with your heart rate at an aerobic level.
Although, 4 miles once a week is almost nothing. What matters is that you raise your heart rate, and keep it there for a considerable amount of time to increase your overall fitness.
Try riding on some hills. The goal is to make yourself feel out of breath, but not so much you are weezing. Try to keep yourself at this pace for about 20 minutes. Then, increase it by 5 minutes or so.
2006-09-15 06:37:31 · answer #2 · answered by allforasia 5 · 0⤊ 0⤋
My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.
On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.
The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!
Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.
Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.
Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!
2006-09-19 06:38:18 · answer #3 · answered by Anonymous · 0⤊ 0⤋
The amount and type of exercise depends entirely upon what you are trying to achieve. If you want minimal work for "normal health" the health articles say exercise (raise heart beat) for not less than 3 days a week and 20 minutes per period. For a marathoner you will need to train 6 days and possibly 40 miles per week or more with one very long run on Sunday. Personally, for health reasons, I exercise 6 days a week alternating between outdoor jogging and the treadmill/recumbant bike at the clubhouse plus swimming. Of course I am 71 years old and age does make it harder to accomplish.
2006-09-15 06:43:51 · answer #4 · answered by Don 2 · 0⤊ 0⤋
ride it 5 miles every 2 days will get your stamina up.
Including hills so you heartrate goes up and down.
2006-09-15 06:35:07 · answer #5 · answered by Anonymous · 0⤊ 0⤋