If you plan on using your stationary bike, concentrate on your legs. Try leg extensions, side to side lunges or jogging in place. Hamstring and quad stretches, side stretches, and arm stretches all help you finish a successful training session, pain free and ready for the next time. We encourage you to visit your local fitness center or gym to consult with a weight trainer. A trainer can best determine your fitness level and tailor a weight training program to fit your needs.
Weight training is based on progressive resistance.
As your body adapts to a training weight load, you must increase resistance to continue improving. When you can do a set of 10-12 repetitions of an exercise comfortably, increase either the weight, the reps, or the number of sets. Regular steady workouts are more important than the amount of weight. As in any form of exercise, weight lifting should be challenging, but never painful. Sunday Ride 30 min.