Hardcore Cardio Fitness

Winter Training season is almost here and I know you must be thinking of what you can do to improve your fitness level. Maybe not, so this is a reminder with some ideas to get you motivated.

First of all I must say PMBC rules! That it was because of this club and buying my first bike at Pasadena Cyclery nearly 14 years ago that I fell in love with mountain biking and found that I enjoyed cardio and have kept it going. I was formerly only into the body building scene and after suffering my way into competitive shape and entering and even winning a some small local contest. I realized that the strict dieting was not for me. Don’t get me wrong I learned a lot and feel fortunate that I have that as my foundation, especially when I crash.
Now up to date, one of several important lessons I have learned is that everything cardiovascular involves consistency and continuance. This means that you have to get out and ride, run or swim or whatever else you can substitute that KEEPS your heart rate elevated into your personal goal specific target zone. http://www.polarusa.com/targetzone/default.asp Follow link to find your zone.
I have been using a POLAR HRM the model S710 for about 6 years to monitor and improve my fitness. So back to the point, you don’t need to keep a log or go out and buy a new watch just to get started. You do need to know that you have to reach your Target Zone at least 3 or 4 times a week to make an improvement. Your cardiovascular health is the foundation for your overall fitness. Here is my personal plan. I ride my mountain bike at least two times a week and then I also teach a spin class two times a week. I will be adding BootCamps to that. Coming soon, I will be teaching a BootCamp at the RoseBowl in Pasadena. For more info go to my wesite web.mac.com/dougsullivan
Now as far as muscular strength, core is your foundation. Your core muscles that stabilize your torso are one of your most important muscle groups. You need to train these key muscles at least 3 to 4 times a week for maintenance. I have a stability ball that I use and I would suggest that you start with that and get to know the various exercises. But don’t wait till you buy this ball to get started. You can started right now. Bring in your abdominal muscles into an isometric contraction while you are sitting or when you stand. You can even try this while you are on a long climb or descent when you mountain bike. Then you can also start doing crunches, leg lifts and sit-ups 3 or 4 times a week to strengthen your abdominals. This will not only make your back feel better but will help prevent injury. I’m sure you can see why stability and balance is import in mountain biking or any sport for that matter, so get started!
Cardiovascular and Core Strength and Stability should be your focus and foundation for improving your fitness level. I hope you feel free to contact me and visit my website. You can join the BootCamps too just let me know.

Doug Sullivan,RN,AFAA
Fitness Expert
web.mac.com/dougsullivan
Pasadena Hardcore Fitness

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