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 can run 45 minutes to 1 hour. You did not workout on a regular basis during the winter and you gained a few pounds! This training program consists of 2 sessions per week for 10 weeks alternating between the indoor bike and running to help you optimise your workouts while trying to lose about 5 kg. You will however watch what you eat!Running sessions are based on aerobics so as to optimize lipolysis. the bike is more fun, alternating between different intensities during the session.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 workout 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.
