Posted by: Snoekels | 2008/09/25

exercise bike

Hi Doc

How do I reach the recommended 30 minutes a day of cardio exercise if I can only do 10 minutes at a time on my exercise bike? I' m middle-aged, fat and unfit, and trying to get to a healthier lifestyle with diet and exercise, but the exercise is proving tough. After 10 minutes I' m tired, my bum hurts and I' m bored. The bike is the most practical option for me though, neighbourhood is too scary to walk.
Should I try to do one minute more every day, or do 2 or 3 sessions of 10 minutes each? Would separate short sessions be as good as one for fitness and weight loss?


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Our expert says:
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Hi there

You mix periods of cycling with resting. You don't have to do 30 minutes non-stop, so why not try, for example, to cycle for 3 minutes, and then rest for 2 minutes. And repeate this 6 times? that will get you to 30 minutes. In those two minutes, to alleviate boredom, you might consider whether there are some other activities you could do - some pushups, some situps etc. The change in routine is often what it takes.

Having said this, if it's a mental boredom, the best thing you can do is to get a friend to train with you. I don't think you should try to aim for 10 minute sessions - it's just not practical. So rather go for the longer session, but rope a friend in to keep you company, provide some motivation, that kind of thing. Helps a lot!


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