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<blockquote data-quote="NicoleC1971" data-source="post: 2178366" data-attributes="member: 365308"><p>Hi. Firstly well done for cycling to work on these very cold mornings ( I have to do this because I have diabetic eyes and can't drive and my toes almost fell off today!). Aim for 3 x a week or whatever you can consistently do rather than going for everyday. Increasing the time in the saddle won't necessarily result in greater weight loss or fitness unless you are specifically aiming to be a long distance cyclist! Please invest in helmet, lights and warm gear...</p><p>I am a trainer and I am with you on the difficulty of fitting it in but the biking takes care of 1 aspect of fitness namely some low intensity movement. The other element that would benefit everyone and especially diabetics is gaining muscle mass because it will help you become more insulin sensitive. The good news is that you don't have to go to a gym for an hour after work or have a complicated routine.</p><p>There is another thread on here referencing 7 minute workouts that can get you started at home with just your own body weight. It is an app but here is a YouTube link:</p><p>[MEDIA=youtube]Jru5B044HOs[/MEDIA]</p><p>If you perform these slowly enough you will fatigue the muscles and signal to your body that it should build new muscle and it is only 7 minutes.</p><p>Also I'd add that either in your biking or some other ways which I will suggest below you need some 'sprint' short duration bursts of getting the heart rate up to 'breathless' level once you've established low intensity cycling at least 3 times per week for 6 weeks or so and provided you have established you are safe to exercise.</p><p>e.g. swing a kettle bell (these are great for at home muscle building too) for 20-30 seconds</p><p>[ATTACH=full]37034[/ATTACH]</p><p>Sprint up some stairs at work or use the bottom stair at home to run up and down </p><p>Tackle a step hill on your bike</p><p>If you are over 40 and overweight then I would not recommend high impact stuff but if that isn't the case short bursts of jumping jacks or squat jumps work well too.</p><p></p><p>Let us know how you get on!</p><p>This activity could add up to 4 minutes taken as 8 x 20 second bursts of intense activity with 10 seconds rest in between although you should warm up and stretch afterwards.</p></blockquote><p></p>
[QUOTE="NicoleC1971, post: 2178366, member: 365308"] Hi. Firstly well done for cycling to work on these very cold mornings ( I have to do this because I have diabetic eyes and can't drive and my toes almost fell off today!). Aim for 3 x a week or whatever you can consistently do rather than going for everyday. Increasing the time in the saddle won't necessarily result in greater weight loss or fitness unless you are specifically aiming to be a long distance cyclist! Please invest in helmet, lights and warm gear... I am a trainer and I am with you on the difficulty of fitting it in but the biking takes care of 1 aspect of fitness namely some low intensity movement. The other element that would benefit everyone and especially diabetics is gaining muscle mass because it will help you become more insulin sensitive. The good news is that you don't have to go to a gym for an hour after work or have a complicated routine. There is another thread on here referencing 7 minute workouts that can get you started at home with just your own body weight. It is an app but here is a YouTube link: [MEDIA=youtube]Jru5B044HOs[/MEDIA] If you perform these slowly enough you will fatigue the muscles and signal to your body that it should build new muscle and it is only 7 minutes. Also I'd add that either in your biking or some other ways which I will suggest below you need some 'sprint' short duration bursts of getting the heart rate up to 'breathless' level once you've established low intensity cycling at least 3 times per week for 6 weeks or so and provided you have established you are safe to exercise. e.g. swing a kettle bell (these are great for at home muscle building too) for 20-30 seconds [ATTACH=full]37034[/ATTACH] Sprint up some stairs at work or use the bottom stair at home to run up and down Tackle a step hill on your bike If you are over 40 and overweight then I would not recommend high impact stuff but if that isn't the case short bursts of jumping jacks or squat jumps work well too. Let us know how you get on! This activity could add up to 4 minutes taken as 8 x 20 second bursts of intense activity with 10 seconds rest in between although you should warm up and stretch afterwards. [/QUOTE]
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