top
Beachbody On Demand Streaming Workout Programs - Click Here for Features and Benefits
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Stream
21 Day Fix
with Autumn Calabrese
for FREE today

Click Here and choose the 14 day free trial
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Great Deals On
Polar Heart Rate Monitors and Accessories
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Superfood Nutrition Sports Performance Stream Workouts Workout DVD's Best Deals
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00

Bike Breakdowns Help Runners

from Owen Anderson - Running Research News

There are some days when runners' legs are too sore or "heavy" for a normal running workout to be carried out. On other days, runners may simply need a mental break from running. What should they do?

An obvious answer is "nothing." For most runners, a rest day is a good thing. Instead of hurting fitness, rest usually boosts it, giving muscles a chance to do what they have been waiting to do during periods of hard training - namely, create new energy-producing enzymes, repair muscle membranes, and make manifest multitudes of new mitochondria.

However, if a mental break is all that is needed - or if a runner's legs really aren't in bad shape and just need a break from the hard pounding of running, a bike workout may be just what the fitness doctor ordered. There are a number of scientific studies which demonstrate that bicycling sessions can be beneficial for runners.

What would the bike workout be like? There are an infinite number of possibilities, but a session we particularly favor is called the "BIKE BREAKDOWN." Nice features of this effort include its large impact on cardiovascular fitness, lactate threshold, and mental toughness - plus the fact that you don't need an expensive computerized stationary bike to complete it.

Here's how to do the BIKE BREAKDOWN: Warm up with 10 to 15 minutes of easy cycling, and then work at maximal effort for one minute. To make your effort as specific to running as possible, your rpm should be about 90 to 95 as you do this (just play with the resistance or gears to make your effort maximal).

After this scalding minute, you'll be ready to rest, but instead push ahead - without break - for two more minutes, working at an intensity which feels tougher than 5-K-race effort. After these two minutes are up (actually three minutes so far if you count the first max minute), slide right into three minutes of exertion at what feels like 5-K to 10-K race intensity, again without a break. After these three minutes (six minutes for the whole interval), you finally get a chance to recover. Pedal easily for about four to five minutes, and then plunge right into another bike-breakdown, "1-2-3" interval. After a second recovery, you are ready for a final six-minute (1-2-3) interval, enough work for your first stab at the session. Cool down with 15 minutes of light pedaling.

The BIKE BREAKDOWN works on lactate threshold because lactate levels soar so dramat- ically within each six-minute interval. It also boosts VO2max, mental and physical stamina, and leg strength and power (research shows these gains in strength and power can transfer over to running).

Best of all, unlike a hard running workout, a BIKE-BREAKDOWN session doesn't cast a far-reaching "shadow" which hurts muscular performance on subsequent days. Normally, most runners are ready for good-quality running efforts, even on the day right after a BREAK- DOWN.

Over time, progress with the workout by increasing the number of six-minute work intervals or by extending the six-minute intervals to eight to 10 minutes. Naturally, as your fitness improves the intensity of each sub-interval within the overall breakdown work interval will also tend to spike upward.

Try one BIKE BREAKDOWN workout per week for a period of about six to eight weeks. You'll be very pleased with the results!

Thanks to former U-T runner Shane Smoleny for suggesting this kind of workout for runners and other endurance athletes. Thanks also for reading this news item!


For more great articles like this one, go to Running Research News
back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

    Polar for Fitness, Running and Weight Loss
Polar M200
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
Polar M400
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
Polar M430
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
Polar M600
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
Polar V800
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Polar A360
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
Polar A370
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
Polar FT4
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
Polar FT7
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
Polar FT60
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
GPS Pace, Distance, Altitude Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Training Load and Recovery
Polar V800 Package
GPS Pace, Distance, Altitude Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Training Load and Recovery
















    Polar for Cycling and Multisport
Polar M450
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Polar V650
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Polar V650 Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home