Fitness Friday: Cycling routine with music

Photograph: Arian McNeil/The Guardian.

Indoor cycling, often referred to as spinning, is a form of exercise that focuses on endurance, strength and resistance. Cycling helps improve your heart health, as well as shed fat. The intervals and changes in resistance used in cycling are very effective for weight loss and they boost the body’s muscle endurance.

For this week’s Fitness Friday, we have a cycling routine that can be completed on your own. If you do not have your own bike, there are several spin bikes in the Wright State fitness center. Also, if going solo isn’t your thing, Wright State offers group cycling classes.

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* Warm up to “Don’t Stop Believin’” by Journey

To start, use no resistance and just pedal your feet to the rhythm of the music to get the body warmed up.

* Seated climb to “Thunderstruck” by AC/DC

While seated on the bike, increase your resistance anywhere from a quarter to one full turn and begin pedaling. The goal is to keep your RPMs around 60 to 80, if you are higher than 80 you need to increase your resistance. Every 45 seconds, increase your resistance to simulate pedaling up a hill.

* Standing climb to “Uptown Funk” by Bruno Mars

Go ahead and stand up to continue spinning. This time stand for 45 seconds of the song and then sit and spin for 15. Increase the resistance and repeat the same format for the rest of the song. The RPMs should be around 60 for this exercise.

* Rest to “There’s Nothing Holding Me Back” by Shawn Mendes

Decrease the resistance and grab some water. Slowly spin out your legs to recover from the last exercises. Depending on your level of fitness, you may not need the entire song to get adequate rest.

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* Stand/sit to “Firework” by Katy Perry

Increase the resistance a half turn and begin spinning while seated. During this exercise, use the song as a guide and sit and spin during the verses and stand up for the chorus. This changing between being sitting and standing will get the body working and allow for the interval training needed to shed excess body weight.

* Sprints to “Eye of the Tiger” by Survivor

Take the resistance off and prepare to sprint. For this exercise, shoot for 100 to 120 RPMs. Sprint for 30 seconds and then rest for 10. If you want an extra burn, increase the resistance a quarter turn each time to create a hill sprint. Continue alternating between sprinting for 30 seconds and resting for 10 for the remainder of the song.

* Cool down to “Everybody” by the Backstreet Boys

Take any resistance that is left off and spin out the legs until you are sufficiently cooled down and ready to get off the bike. Congratulate yourself on a job well done, stretch and then rehydrate throughout the day.