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This workout will help you reasonably lose weight (about 5kg) by riding a bike and running, along with a healthy Jiwok diet (included with this training) while respecting your physical integrity.
You workout occasionally and you need to get into shape; you can however run 15 to 30 minutes. This training program consists of 2 sessions per week for 10 weeks alternating between the bike and running to help you get physically fit while trying to lose about 5 kg.Each session alternates between effort and recovery to help increase your endurance capacity.Sequences requiring more effort will progressively increase during the program. 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.
For the running part of the workout, make sure you have a pair of shoes adapted to your body type and suitable for your running surface For this, ask a professional for assistance on what to get. Concerning the bike, make sure you adjust it according to your size (height of the seat and of the handle bar, and if possible the length between the two) Your leg should be slightly bent at the knee when the pedal is at its lowest point, your heel can drop a little and your elbows are also slightly bent.Remember the different settings corresponding to the different intensities so as to not waste time between sequences. The sequences can be done on a bike.Try to maintain a smooth pedal stroke ("pedal in circles"). meaning your downstroke is equal to your upstroke. Remember to stretch after each session; drink on a regular basis during the day.Please respect instructions during the sessions especially those pertaining to pace. Remember that you have to enjoy learning how to run and ride your bike and that how much you enjoy it depends on how well you control your pace. From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax. Keep breathing comfortably, but also feel altogether comfortable. Ideally, try to workout on the bike on Wednesday and run on Saturday or Sunday, easier in the winter. During a weight loss program it is important to drink a lot of water, eat slowly (chewing food completely before swallowing), avoid carbohydrates in the evening (focus on vegetables and meat or fish), banish sugar and cheese. In this program, it is very important to follow the diet recommended by Jiwok. GOOD LUCK.
