Get back in shape by loosing weight (8 to 10kg - 16 to 20lbs) by exercising on the indoor bike and the elliptical machine.
This program alternates between indoor bike and the elliptical machine 3 times a week during 10 weeks.Initially the sessions last 55 minutes to an hour, the length and the intensity of the sessions will then varie in order to encourage weight loss.Alternating indoor bike sessions with the elliptical machine will help you complete this program easily without getting bored.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 you have the right kind of shoes. 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) and remember these settings so you can adjust your bike faster during the following sessions. Have a bottle of water close by. Please respect the numbers of days between sessions.If your last meal was more than 3 hours before the session, remember to eat a cereal bar before (about 45 minutes) you start exercising. For the indoor bike, make sure you have shorts with protective padding. Make sure you respect the recommended pace.Good luck.
