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This training program will help you stay in shape and lose weight ( 8 to 10kg).
With this program you will lose weight by exercising on the indoor bike. You will workout 3 times a week during 10 weeks. Sessions will lengthen over time so as to encourage weight loss; intensities will change from one training to the next so as to vary your workout.By the end of the program, you will be able to set new goals for yourself and take advantage of all the progress you've made.On your personal info page in "My Training Documents", you will find the recommended Jiwok diet associated with this training created by our nutritionists.
Make sure to adjust your bike to your size (height of the seat and of the handle bar, and if possible the length between the two). Don't hesitate to ask the person in charge of the gym to assist you. You should adjust the seat so as to pedal comfortable with out having to sway your hips; you should be able to push down on your heel (straight leg side) to the ground without having to move your hips.When you have your hands on the handle bar, your arms should be slightly bent, you should be able to bring your knees to your elbows without touching them. Make sure you have a bottle of water close by. Make sure you have a pair of shorts with protective padding. Please respect the recommended maximum heart rate as well as the numbers of days between sessions so as to be in the best possible condition during workouts.
