Hi, I’m Angela Martindale and we are talking
about your cardiovascular endurance, on how to transform yourself like an A-list celebrity.
We’ve already talked about the treadmill and how to do it correctly, and I wanted to give
you another option. So here’s a spin bike. You can also use an upright bike, or a recumbent
bike. So first of all, you want to make sure that the bike is adjusted for you, for your
workout. You’re going to be on this thing for 20 minutes so let’s adjust it for you.
So you want to adjust the height of the saddle to where your knees are just slightly bent
when you put your foot in the stirrup. Also if you have bike shoes, you’re going to clip
in, right? You also want to make sure that it is adjusted per the length of your handle
bars. So your seat is back just a little bit and you can slightly bend your elbows on the
handle bars. The great thing about these bikes is that they have numbers. So remember your
number. So I’m turning off all the resistance, putting your feet in the stirrups, and now
as you can see I have a slight bend all the way down to the bottom so I have a slight
bend in my knee. Now I’m going to add just a little bit of resistance onto the bike.
Now on a spin bike you have three positions for your handles, for your handle bars and
for your palms. So you have first position, you have second position standing up, and
you have a third position with your glutes over the saddle, and you’re pressing through
a lot of resistance in this position. So first you want to start out in one position. Adding
a little bit more resistance, to where you’re feeling some heat. Now remember to turn on
that heart rate monitor and keeping your heart rate within your target cardiovascular endurance
which is 125 for the first week. Remember continue to breathe, lift through your spine,
open up your chest, roll the shoulder blades back and pull your abdomen in. I’m going to
hold this position for about two minutes, getting a nice warm up. Elbows are slightly
bent, in towards the chest, and continue to breathe. Now in the next 5 minutes, you want
to add a half a turn, and stand it up. Pulling those abs in, slightly bending those elbows,
and push that cardiovascular endurance. Now at two-minute intervals, you want to take
that resistance up another half a turn. You want to get into your third position, put
your glutes all the way back over the saddle, flatten out that back, squeeze your abdominal
muscles, breathe and push through those heels.