Glimpse – July 2019

58 | GLIMPSE | JULY 2019

GET IN THE SADDLE

According to research riding a bike puts a lot less stress on your joints than running. Get a total-body workout while

sitting on your backside. Set your seats so you have a slight knee bend when your foot is at the bottom of the stroke,

and then get pedalling!

HEALTH

TRACK 1
Cycle: Level 1
Cruise this one out at level 1. This is a
warm-up, designed to get the blood
flowing and increase the amount of
oxygen to your muscles. Cycle fast but
steady until the song ends, then...

TRACK 2
Cycle: Level 1 to Level 3
Start pedalling at level 1 then find level
3 – that should be about 2–5 full turns of
your spin bike’s dial. Now stand up out
of the seat for 10 counts, then sit back
down and return back to level 1. Repeat
3–5 times. Feeling the burn?

TRACK 3

Cycle: Level 2

Get back down in your seat and make

sure you’re pedalling at level 2 within

the first 10 secs of the song. Stay there

for the entire song, pushing with one

leg and pulling up with the other, then

alternating. Nice!

TRACK 4

Cycle: Level 3

As the music changes, stand back up.

You’ll stay here for the whole song, so

make it one you like. It doesn’t matter

how slowly you go, as long as you keep

pushing with your head looking forward

TRACK 5

Cycle: Level 2

Downhill! Sit back. You should be pretty

sweaty by now, so take 30 secs recovery.

With some level 2 resistance, once the

30 secs is up, pedal with full acceleration

for 15 secs. Recover and repeat twice

TRACK 6

Cycle: Isolation time

Keeping at level 2, stand up, suck in

your abs, keep your upper body still

and count to 30. Repeat twice in the

song. Boom! All done. Now stretch your

calves, quads, glutes and hamstrings for

5 mins

UP YOUR INTENSITY

Before you saddle up, check you

bike’s resistance levels

LEVEL 1

Feels easy like Sunday morning,

as though your legs are being

carried by the wind.

LEVEL 2

Trickier, but only as strenuous as

coasting along Sukhna Lake

LEVEL 3

Tougher. If you kept on at this

pace you’d be breathless in 30

secs. And red

MIX UP A PLAY L I ST

• Now choose six tracks to play on your iPod.
  The playlist should last 20–30 mins.


• The secret is in the BPM range (beats per
  minute), which will help you stay focused and
  move at the right pace and intensity.
  Text: Shivika Sharma