Sweat running down your face, soaked clothes, gasping for air and legs are pushed to the limit! Users experience all of this and more in our advanced classes. Both tempo and effort are carefully raised in order to provide a challenging workout. The advanced classes are for those who are used to cycling and are built up as follows: 30 minutes Warm-up + 1 interval segment and stretch 45 minutes Warm-up + 2 interval segments and stretch 60 minutes Warm-up + 3 interval segments and stretch Bill is an accomplished triathlete and NASM Certified Personal Trainer and Performance Enhancement Specialist. He has been racing for over 7 years, competing in distances ranging from sprint to Ironman. Bill's teaching and coaching experience spans over 12 years. He brings incredible dedication and intensity to class. His emphasis is on interval cardiovascular training and road cycling skill building. As an instructor one of Bill's mottos is "you get what you give." When you ride in his class you will find that to be very true. He delivers tons of energy, inspiration, motivation, and fun. Many wonder how he can give so much. The answer, "Life is too short not to".
Sunday, December 25, 2011
Thursday, December 15, 2011
spin art at Second Saturday 11-12-11
More of YouTube user and tall bike builder onetonmagoo's spin art paintings, created with a modified exercise bike. This time he added some Christmas lights.
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Saturday, December 10, 2011
Flatten Your Stomach 2 Inches in Just 30 Minutes a Week
Here's how to flatten your stomach 2 inches in just 30 minutes a week. Picture, this... 4 weeks from now you look in the mirror and see your favorite pair of pants sagging because they're loose on you. You did it, you lost 2 inches off your waist.
Well, if you want that to be you, follow this simple 5 minute a day home exercise along with a companion technique that takes all of 15 seconds a day.
Flatten Your Stomach in 30 Minutes a Week
First, you will need to do the main exercise... the vacuum pose.
This is a slightly different version of sucking in your belly. But, this version is probably 5 times more effective for losing inches from your waist. So do this...
Suck in your LOWER belly... around your belly button... NOT your upper belly which is what you probably associate with sucking in your belly.
Next, hold that position for 20 or more seconds. Longer if possible. Now, keep repeating for a total of 5 minutes. Do this for about 5 minutes a day (not counting rest times) and you should lose about 1.75 inches from your waist. Do 6 days a week.
Now... on to a tactic that'll help you take off that other .25 inches in just 15 seconds a day. But before I mention it, I'll warn you... you probably don't want to lose fat enough to do this. It's simple and it's really easy.
What is it?
Rinsing your body off with really cold water after your normal shower... for just 15 seconds. Well, by doing this, 15 seconds feels more like 5 minutes. It's simple and easy... yet it's hard. It's a shock.
But if you do it, you'll put your body into thermogenesis (burn body fat for heat and energy) immediately. Thus you lose belly fat and fat from all over your body.
So that takes about 90 seconds a week of your time by doing it 6 days a week.
Anyway, by doing those 2 things, you'll flatten your belly in just 30 minutes a week... or 32 minutes if you want to be technical about it.
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Thursday, December 8, 2011
Indoor Cycle - Mounted Cool Down
To view the next video in this series click: www.monkeysee.com Laurie Granger shares her techniques on how to ride an indoor stationary cycle properly.
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Monday, December 5, 2011
The Importance of Cardio Fitness
Every year as winter turns to spring, it's common to see people getting outside to burn off the winter fat. Runners and joggers take to the roads. Bicyclists tune up the bikes and head out for a spin. And people put on their walking shoes out for a brisk walk in the spring sunshine. All of these activities are good examples of cardio fitness. Cardio fitness is one of the most important aspects of a fitness workout.
Cardio is word that references the heart. It focuses on making sure that the heart is pumping and oxygen is flowing throughout the body. A cardio workout helps get the body moving and therefore burning fat. Experts suggest that every adult should get about 30-40 minutes of cardio workout at least five times a week, if not more.
There are many great cardio workouts, both high impact and low impact. High impact means that there is a higher amount of stress on the body's joints and muscles. High impact cardio workouts include running, jogging, kickboxing, jump roping, cross-country skiing, tennis, walking, etc. Although these exercises are great for getting the heart pumping and for burning fat, they do involve high amounts of impact on the body's joints and muscles. Many lifelong runners can develop knee and joint problems if they don't alternate with other lower impact workouts.
Low impact workouts include things like biking (both stationary and outdoors), elliptical machines, swimming, and rowing. Low impact workouts are great for seniors or people with joint problems, osteoporosis, arthritis, as well as pregnant women. Whatever the workout, it is important to get out there and get the heart pumping for a healthier life.
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