English
Español
Submitted by Melissa Vidito on
There are countless benefits to strength training. BodyBuilding.com is an incredible source on the subject and undoubtedly the best resource for strength training workouts online. According to bodybuilding.com strength training improves cholesterol, lowers the risk for a number of chronic and fatal diseases, builds bone mass, and reduces PMS, stress, and anxiety. The benefit of strength training that seems to appeal most to my class participants is improved metabolism. Human Kinetics suggests muscle is “metabolically active” and therefore improves body composition: more muscle, less fat.
Women spend the majority of their exercise time focused on cardiorespiratory fitness. While that is an important component of fitness, it is not the only area to concentrate on. Many clubs incorporate a cardio class with a strength building component to appeal to these audiences.
Each week, I teach a Cycle & Strength class that has a strong following because of this cross between cardio and strength. It has undoubtedly improved my metabolism and is a very fun format to program. This week I am teaching with two songs on the bike and one song focusing on strength training.
|
|
Title (Artist) |
Exercise |
|
1 |
Turn the Night Up (Enrique Iglesias) |
Warm Up, to Jog |
|
2 |
Trust You (Rob Thomas) |
Seated Flat Road (maintain pace) |
|
3 |
I Need Your Love (Calvin Harris) |
Strength Focus: Biceps, Deltoids |
|
4 |
We No Speak Americano (Yolanda Be Cool…) |
Seated Flat Road (maintain pace) |
|
5 |
Somebody Told Me (The Killers) |
Sprints |
|
6 |
Come With Me Now (KONGOS) |
Strength Focus: Triceps, Traps |
|
7 |
Valerie (Mark Ronson…) |
Pace |
|
8 |
Pump It (The Black Eyed Peas) |
Sprints |
|
9 |
Blurred Lines (Robin Thicke) |
Strength Focus: Quads, Hams |
|
10 |
Prayer in C (Paulette) |
Jog with adds into next song |
|
11 |
Locked out of Heaven (Bruno Mars) |
Standing Climb |
|
12 |
America’s Sweetheart (Elle King) |
Strength Focus: Inner Thigh, Calves |
|
13 |
Best Day of My Life – Gazzo Remix (American Authors) |
Jog (positions 1, 2, 3) |
|
14 |
Best I Ever Had (Gavin DeGraw) |
RUN |
|
15 |
Can’t Hold Us (Macklemore & Ryan Lewis) |
Strength Focus: Lats, Pecs |
|
16 |
It’s You (Duck Sauce) |
Strength Focus: Planks w/ challenge variations |
|
17 |
1,2,3,4 (Plain White T’s) |
Stretch |
Make sure the Strength Focus portion of the class are performed standing, not on the bike. The integrity of your class participant’s spines will be compromised by performing upper body strength on a bike. Be smart and safe.
*Check out the SPECIAL OFFER for our Blog Readers*
Enjoy the Ride,
MV