ShapeFit.com

[banny]

hi everyone,this is my first post on this forum. i'm male,48,6'5",220lbs. i suffer from plantar faciitis and running on the treadmill hurts. i can walk on it with varying inclines and speeds. i play softball a lot in the summer and am trying to find a good stationery cycling routine(how much,how long) so i can get into good cardio shape and hopefully lose about 20lbs. my gut measures 45". i'm tall and skinny except for my gut. i have access to regular exercise bike or schwinn airdyne 5 times a week. can anyone reccommend a program. i also try to lift weights at least twice a week. thank you.

[FireMyst]

4min stationary bike tabata intervals (google it up for more info)

here is how

20sec all out sprint at machine intensity levels that you don't overrun the bike
10sec recovery
8 times.

that's it 4 min once a day (twice when you become more experienced)

did i say 4min? do it once/twice a day for 1 month with proper nutrition you will loose 20lbs. be warned you could puke or feel bad by the last reps the first time you do tabatas.

[swanso5]

it's meant to be a max effort so a second cycle shouldn't be needed...i wouldn't do everyday either...as with all exercise the body will get used to it quickly and adapt...a good recommendation is to find a resistance that allows 80rpm and start there...as you increase levels you need to keep the rpm at 80

[SarahPT]

Hi there,
welcome to the forum! That's remarkable. You are almost exactly the same age, height, weight and measurement as my very first client I had when I began as a personal trainer years ago. Neat.

You can do a variety of cycling workouts to get in shape. You can do some high intensity intervals, though you want to be a decent cardiovascular shape before you start this. You can mix in some workouts of longer, steady state sessions.

How about using an elliptical for some workouts? Might be ok on your foot.
Good luck!

Sarah