One Month of Gym Workouts

One Month of Gym Workouts

One month of gym workouts with us three 🙂 . We love sharing our workouts and hearing how much you love them. Click each image to go to the workout video and workout with us!

Cheers,

Chellie

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more

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15 Top Workout Playlists on Apple Music Right Now And the Best Workouts to Pair with Them

15 Top Workout Playlists on Apple Music Right Now And the Best Workouts to Pair with Them

If you are anything like me, music is the fuel that powers your workout and changes your mood. The playlist you put on can either make or break how you workout. That’s why I am sharing 15 top workout playlists on Apple Music right now and the best workouts to pair with them.

Pairing your workout with the right playlist can give you that extra boost you need to finish it strong. I mean … your post-breakup playlist might not be ideal for your HIIT workout.

Don’t just take my word for it. There is actual science behind how music can help your brain to make your workout better. Tapping into the potential music has can change the way you attack your workout, but it is difficult to know where to start. 

Let me make it a bit easier on you.

TOP POP WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

I have hand-picked these 15 top workout playlists on Apple Music AND the best workouts that you can pair them with to get started. Each one is selected to get the most out of not only your playlist selection, but the workout itself. 

From pop, rock, hip-hop and more, there is something for everyone in these playlists. Not only that, but there is something for everyone in the workout as well. Find your perfect workout and playlist match! 

#1: Pop Workout

apple music workout playlistI love this one because it doesn’t just have all the hits of today. They put some throwbacks in there and add some remixes in. This playlist keeps a great beat and helps you keep tempo for a faster paced workout. 

I picked this workout to pair because this playlist has a great tempo to run to. It can help you keep moving because there is rarely a lull in the beats. This allows you to smoothly hop from the treadmill to the hamstring work on the floor. 

Favorite Song: “There’s Nothing Holding Me Back (NOTD Remix)” -Shawn Mendes

 

 

 

 

#2  Home Workout

apple music workout playlistI am obsessed with this playlist! Such a great mix of songs. Although it is a pop playlist, it doesn’t have the same steady beat like the last one. It just has a mix of great songs that will make you say “I love this song!”. This is a great playlist to listen to with friends as you workout, it doesn’t just have to be at home!

I paired it with this my go-to workout, because quite honestly this might become my new go-to playlist. They both have the same vibe to me. Familiar, but still challenging and holds your interest. 

Favorite Song: “Beggin” -Maneskin

 

 

 

#3 Pure Motivation

apple music workout playlistThis is a great “hits” playlist. It features a lot of top songs, but it also reaches back into the past. Honestly I heard a bunch of my personal favorites on there which is why it made my top 5 for the Pop section. If you like songs that are a bit more off the beaten path this playlist is not for you. 

This one would pair well with just about any great workout. I chose this workout because both the workout and the playlist are full of good vibes! A glutes and triceps workout with this playlist will leave you smiling and a bit sore!

Favorite Song: “Astronaut in the Ocean” -Masked Wolf

 

 

 

 

#4 Good Vibes Ride

apple music workout playlist

This playlist doesn’t have to just be for cycling, even though it is a great set of songs that has a couple of ups and downs. Perfect for a more low-key workout that focuses on feeling the right muscles and full range of motion in movements. Just like the title says, these pop songs are nothing but good vibes and smiles!

Like I said, this playlist is all about feeling good and feeling your movements. That’s why pairing it with a workout that focuses on stability on the Bosu Ball works great. You can let the happy vibes of this pop playlist be just background music as you hoan in on your muscle activation. All you need is a Bosu Ball and some dumbbells! 

Favorite Song: “Stay” – The Kid LAROI & Justin Bieber

 

#5 Top 100 2021: Fitness

apple music workout playlistIf you are a fan of today’s latest and greatest hits, this one is for you! A mix of both pop upbeat mixes and some of today’s hip hop hits, this one will be like working out to the songs on the radio without the commercials. It is such a great one to have on that will make you popular with all your workout buddies. 

I chose this workout to pair with it because it is one you can do with a couple of friends and have this playlist blaring in the background. Th 

Favorite Song: “Kings & Queens (MOTI Remix)” – Ava Max

 

 

 

 

TOP ROCK WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

 

#6 WEEKEND WARRIORS

apple music workout playlistFor those of you that are into those songs that only can be played at full volume this playlist is for you. A collection of hard rock that is sure to keep your heart rate up even when the workout doesn’t. This genre of music is perfect for lifting the heaviest of weights. Max out day here we come! 

These exercises put together for a workout will help increase your back squat. Pair it with a rockin’ workout like this and you can set yourself to PR next workout!

Favorite Song: “Smooth Criminal” -Alien Ant Farm

 

 

 

 

#7 ROCK & REPS

apple music workout playlistA mix of hard and alternative rock, this playlist ranges from 70s to today’s music. This playlist will leave you on your toes and wondering what song will come next. This is not your typical workout playlist, but in the best way possible!

I paired this with a workout that you can do anywhere with a couple of weights and the right mindset. If you are anything like me, workouts from home can be a challenge to keep going mentally. The best cure for that is a great playlist! Use this Rock & Reps to keep going when those reps get tough. 

Favorite Song: “Mr. Brightside” -The Killers

 

 

#8 ROCK HITS 1980s

apple music workout playlistWhat is more classic than some 80s rock? That electric guitar can power you through any tough workout. 

Try these high intensity interval training (HIIT) workouts to pair with your 80s hits! With beginner, intermediate and advanced versions, you can tailor them to your fitness level. And the rhythm of these songs will fuel your fast paced movements helping you break a sweat and crush your workout.

Favorite Song: “Back in Black” -ACDC

 

 

 

 

TOP HIP HOP WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

 

#9 HIP HOP HIIT

apple music workout playlistI have been a HUGE fan of this one for my workouts lately. It has all the great qualities in a good playlist. Keeps a great beat, hard-hitting and pushes you when you need it the most. I may not be a fan of all of the lyrics used, but setting your app to play clean versions helps! Regardless, the hip-hop beats will give you that extra jerk forward to crush your workout.

A playlist that hits as hard as this one pairs perfectly with a workout that hits your legs hard. That’s why I chose this leg-crushing interval workout. Although this workout was done with a partner, the intensity doesn’t leave much room for chatting. This playlist will fill the silence with some great beats to finish your workout strong! 

Favorite Song: “Whoopty” -CJ

 

 

#10 WEEKEND WORTHY

apple music workout playlistYou know that feeling when you leave work on a Friday and are ready to go hang out with friends? This playlist just embodies that feeling. And there is nothing better than channeling that energy in your workout! This playlist has nothing but the latest hip hop hits that will guarantee to hype your workout up. 

A workout that is as tough as an AMRAP (as many rounds as possible) requires a playlist that keeps energy up the whole time. AMRAPs are usually done in a time crunch and keep high intensity. That’s why I paired it with a high intensity playlist. These two just pair perfectly together.

Favorite Song: “What’s Next” -Drake

 

 

#11 #GYMFLOW

Playlist: https://music.apple.com/us/playlist/gymflow/pl.ae7c5093e09e49bcb60ec2a1fa2eec24

The name doesn’t lie here. Want to get into a flow state in the gym? This playlist will do just that. If rap is your thing, this playlist will have everything you need to want to get into the gym now. Chalk-full of songs that fuel your adrenaline and bring intensity. 

This lower body interval workout is just as intense as this playlist. Not for the faint of heart. All you need to do for this workout is get in the gym, pop your headphones in and crank the volume to 100. 

Favorite Song: “Hot (feat. Gunna)” -Young Thug

 

TOP COUNTRY WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

So maybe you’re not into the pop playlists and rock and rap go a bit too hard for you. I love a good country mix! But just because you like country doesn’t mean you don’t like a good sweat. Check out these great country playlists that give you backwoods vibes in the gym.

 

#12 COUNTRY RUN

apple music workout playlistFull of today’s great country hits, this playlist can not just fuel your run but can be a great addition to any workout. 

I chose this workout because I really feel like they are on the same wavelength. Both fill can be enjoyed with friends and fill you with endorphins! What could be better than this combo?

Favorite Song: “Drunk (And I Don’t Want to Go Home)” -Elle King & Miranda Lambert

 

 

 

 

#13 COUNTRY CAFFEINE

apple music workout playlistThe last playlist might have been a little bit slow for you. Let’s add a dash of what gives all of us a bit more energy, caffeine! This country playlist just adds a little bit of pep in your boot-walking step. 

Try out this 30 minute total body workout with this playlist! The workout is challenging but doesn’t require someone yelling in your ear in a song. You can get where you need to go mentally and physically with a bit of country caffeine!

Favorite Song: “Almost Maybes” -Jordan Davis

 

 

 

 

TOP CHILL WORKOUT PLAYLISTS ON APPLE MUSIC AND THE BEST WORKOUTS

Not every workout is run at full speed, lift the heaviest weight or push to the point of exhaustion. For those days when you need to get moving or you have a pilates or yoga workout, chill playlists might be more on your vibe. Check out these playlists that keep it mellow.

 

#14 TODAY’S EASY HITS

apple music workout playlistI am a sucker for some chill songs. I love good lyrics paired with a soothing melody. This playlist has just that. Don’t let it fool you, it still brings some great music that is on today’s top hits. Perfect for the days when your workout is focused on the movements. 

My mind immediately went to this core and mobility workout when I thought of this playlist. The workout is all about doing full range of motion on your movements and feeling your core. Feel the music, feel your core and get moving! 

 

 

 

 

#15 EASY HITS

apple music workout playlistIf your music taste ranges beyond the 2020s, this playlist keeps it mellow but brings in some throwbacks. From Earth, Wind & Fire to Adele to Aretha Franklin, there is something for everyone here. Throwing this one on shuffle will keeping you guessing as to who you will hear next, but always will bring the good vibes. 

I paired this playlist with a pilates-inspired workout that will leave you feeling strong, yet still flexible. With focuses on core and hip mobility, this 30 minute workout is a great way to get moving all from the comfort of your yoga mat. 

 

 

 

 

FIND YOUR SOUND

Whether you are into hard core rock or soft indie, Apple Music has playlists for you and whatever movement you are tackling today. These 15 playlists can fuel your workout to take it to new heights. Try these other tips for using the power of music to change your exercise routine. 

Annie

   

                                                                                                                                                                                                                                                                           

 

 

 

 

 

 

 

 

 

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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The Power That Music Has On Your Workout and How To Use It

The Power That Music Has On Your Workout and How To Use It

Have you considered the power that music has on your workout? Do you give it as much thought as your supplements, smart watch and outfit? I am here to tell you that you should be. 

There is so much power in what you are listening to that can help you get the most out of your workout. Can you answer the question, what am I feeding my bran?

There is actually science to this. The chemical ways the beat of the music can influence your mind. The psychological ways that music can impact your mental state.

There is almost an equation to the relationship of music and exercise.

Music + Exercise + Routine = Flow. 

And if you haven’t read 5 Ways Music Can Impact Your Workouts In 2022 then know that flow is state that we would love to be in for every workout. 

This post contains affiliate links. See our disclosure at the bottom of the page.
 
 

MUSIC

What it’s all about! It has to be music that inspires you and only you. This is going to differ based on what is tied to your memories, what music you listened to growing up, or even just what music releases that dopamine. That is why I cannot go to the gym without my headphones

Even though it is about you and your music, here are my best tips for building your playlist!

personal trainer mequon wisconsin

 

Find lyrics that inspire

We have to listen to a lot of things we can’t control throughout the day. Be sure to choose something that can inspire you to reach your goals in the gym. 

 

Ride the Rhythm

To be honest, some music that has too fast of a beat can be too much for me. But for others, they can thrive on that. Find a genre or couple of songs that fit your pace. 

 

Let it build

I for one don’t want to be listening to Eye of the Tiger while I’m doing glute bridges in my warm-up. I love to build up playlists to climb as I am reaching the hardest set in my workout. This just gives me that extra push I need to power through the end. 

 

EXERCISE

the power music has on your workout

 

In terms of what you do for your workout, I encourage you to do what your body needs that day. We believe in creating a positive relationship with exercise and understanding what it does for your body. Exercise offers physical benefits like heart health and decreased pain to mental benefits like decreased stress and increased confidence.

It is also understood that the more you know about something the more comfortable you are. In our recent articles on tips to get the most out of your workout are some specific technique tips that will help you feel more comfortable and get more out of your workout. 

You can also subscribe to our newsletter and get a workout that is timed completely to the music.

Whatever workout you choose, your music should match the work. For example, I like to listen to slower songs during endurance runs, but during sprints I need fast, intense music. One of my favorites lately has been “Astronaut in the Ocean” by Masked Wolf. 

 

MY FAVORITE MUSIC

And this might be controversial, but I am team Apple Music. They actually have playlists that do this for you, if making a playlist is not your jam. Here are three that I am using on repeat.

 

Pure Cardio

This playlist is a bit more techno and pop. Designed for higher intensity running to keep you going. Pairs well with the style workout that Jane describes in her article about Short Burst Cardio Workouts.

Chellie’s Spotify recommendation – Pop Hits 2000s-2021.

 

Hip Hop HIIT

If Hip Hop is your jam, like mine, when doing some more intense training, this one is great. Filled with popular hits in the hip-hop genre. 

I broke down HIIT workouts, how to do them better and gave away two different workouts that you can do from anywhere in this article, HIIT WORKOUTS WHAT ARE THEY AND HOW CAN I DO THEM BETTER? 

Chellie’s Spotify recommendation – I Love My 90s Hip Hop.

 

Country Run

If you are just a country music fan, this one is for you. But I think it is perfect for an endurance run or a chill core workout. Definitely has all your favorite hits from today’s country music. 

Chellie’s Spotify recommendation – Country Running.

If you need a good core workout there are 7 free options for you in this article, 7 Core Workouts Where You Can Feel The Burn – Pure Fitness WI . My personal favorite is the 30 Minute Cardio & Ab Workout! Big plus is that these are all videos, so you can follow along.

Lately I have been loving the Hip Hop HIIT Workout. To me it has such a great beat that keeps my workout moving. I never feel like it slows down or eases up. 

I don’t really listen to the lyrics as much as I feel the power behind the music. Such a great playlist for any intense strength training workout. 

Whatever your genre, workout, or vibe is, there are playlists out there for you!

the power music has on your workouts

 

ROUTINE

Routine and discipline are two of the most important aspects to any workout regime. Motivation comes and goes. But finding a fitness routine that is sustainable for your lifestyle goes far beyond that inspiration quote you read today. 

 

How To Build A Sustainable Workout Routine 

Motivation and inspiration have their place. They can be useful in remembering why you built this routine in the first place. But establishing a routine using these three tips will help you find the consistency you need and want.

 

Write it down!

We have pretty much been told this since day one. In school we were told that hand-written was always better than typing. That putting pen to paper helps ingrain information in our heads. 

I am a firm believer in calendars, to-do lists and planners. Writing things down helps hold me accountable. Not just for the things I need to get done today, but for my overarching goals. My monthly objectives. And keeping track of the habits that help me get there. If you need a place to try this technique out, take a look at our journal that helps you do just that. 

PRO TIP: If list-making isn’t your thing, try finding a group (friends, on facebook, clubs,etc.) that you can text with about your goals. Accountability is important no matter what the source is. We have a great fitness community already started for you, join us on Instagram!

 

Find some balance!

Accountability is key, but unfortunately life doesn’t always turn out perfect. That is why it is important to set realistic goals within these routines. 

I remember reading awhile back that you should try to schedule 1-2 “social” events a week. Doesn’t always mean you are going to a huge party, but start with lunch with a friend or a nature walk with a sibling! 

After all, you are striving for a life that includes a life, not just the gym or calorie counting, right?

 

Bring the beat in!

So where does music fit into all of this? Although you aren’t going to write down what song you are going to listen to every day of the week in your journal, there are ways to use music as a tool. 

Try incorporating music in more than just your workouts. One way to do this is by kicking off your week with some songs that give you that fresh feeling of starting over. 

My favorite playlist for this is “Monday at Noon” by SoulCycle on Apple Music. An upbeat pop playlist that keeps you going when you’re starting to drag. Try listening to this on your way into work on Monday and see what it does for your mood! (Check out Batman Chill on Spotify!)

Music is huge in my productivity. I have found that when music is used intentionally, it can change the way you work. By choosing songs that regulate our mental and emotional state, we are able to stay in control when the work starts to pile up.  

When I need to get work done or simply need to focus on the task at hand, I like to use slower background music to keep me in the zone. I usually just go to Pandora and turn on Lumineers Radio. Soft, indie vibes help me to drown out distractions and keep my emotional state steady. 

The music you choose doesn’t always have to be the same, but the way you use it has to fit into your routine as a way to push productivity and when needed, rest. 

personal trainer mequon wisconsin

 

FLOW

Flow is the psychological term that refers to the state of mind in which all our outside awareness of self diminishes and our sole focus is on the task at hand. By using all three of these tools, music, exercise & routine, we are able to find that flow state in our workout. 

Music can be the catalyst behind creating and maintaining a routine that includes exercise as a priority. A routine that helps you function in that flow state for your workouts and for other areas of your life. 

Finding a routine that you can stick with takes the guess-work out of your week. Discovering what music can do to fuel your week takes the emotional stress away. Allowing us to be intentional and disciplined with our actions and live in the present. Leading us to a flow state of mind.

If you haven’t caught on a flow state can be more than just your workout. I can be present in your life. When we have the confidence that we can accomplish a task, we find that sweet spot. The barriers that have previously been holding us back are down. If you have felt this flow you know just why it is so rewarding. 

 

HOW DO YOU USE THE POWER THAT MUSIC HAS ON YOUR WORKOUT?

Find what your music vibe. Identify what music keeps you going and how it makes you feel. 

Set your goals and  find the workout that fits your needs and goals. Try my 32 minute workout timed to songs by subscribing to our newsletter!

Work your realistic routine to meet these goals. 

Find your flow within your workout. That is what will keep you coming back. That is what will get you through the days you just don’t want to. That is what will help you reach your goals! And maybe music has been the missing key that will help you unlock your flow.

 

 

 

 

 

 

 

 

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

HOW I GET MY CARDIO TRAINING EVERY WEEK

HOW I GET MY CARDIO TRAINING EVERY WEEK

When I say cardio, what do you think of? Increased heart rate through running, biking or hopping on the elliptical for long periods of time. Right? But that doesn’t have to be the only way to get cardio.

If you are anything like me, you also have a strong hatred for long distance endurance activities. I get bored and I often quit early. But that doesn’t mean that I don’t include cardio in to my weekly workouts.

I love cardio. I love getting my heart rate up, getting a good sweat, and for me cardio is a great stress relief. I have figured out what type of cardio works for me and hopefully through this article and trial and error, you will too!

THE SCIENCE BEHIND CARDIOVASCULAR FITNESS

Cardio at its simplest is really just increasing you heart rate to test your cardiovascular system. Over time with consistenc cardiovascular training your cardiovascular health will increase. It will take less oxygen for your heart and muscles to work.

Increased cardiovascular health can help to lower high blood pressure, decrease resting heart rate which both decrease stress on the heart. Other possible benefits of increased cardiovascular fitness include better sleep, increase immune system, decreased risk of heart disease, and an increase in weight regulation.

CARDIO AND RESISTANCE TRAINING

One of my favorite ways to incorporate cardio into my workout is intervals. In the summer I love to alternate sets of resistance training and sprints outside. Our gym has a great set up for this, but if you don’t have access to outdoor space or its to cold outside, hop on the treadmill. I like to do two minutes on the treadmill between resistance training. Increasing my speed every 30 seconds.

I know that there has been some controversy on whether cardio and resistance training can be combined. The real answer is it depends on your goals. If you are training for general health and strength, then absolutely! But if you are a powerlifter training for a meet, you probably shouldn’t be running miles at a time. But sprints could possibly be incorporated. I say that because of the different muscle fiber types used.

There are two types of skeletal muscle fiber types in our bodies, fast-twitch and slow-twitch. Fast-twitch muscle fibers are used in sprints and fast power movements. Slow-twitch muscle fibers are used in long distance or endurance activities. It can be beneficial to combine multiple exercise that use the same muscle fiber type.

In high school I was in powerlifting in the winter season and track and field in the spring season. These seasons over lapped and I was lifting and sprinting at the same time. But it did not have any adverse effects on my performance because the activities used the same muscle fiber type. If anything it was a welcomed change for me!

And I should mention that if you are training for health and wellness and not concerned about performance, there is no harm in mixing muscle types.

MY TOP 3 FAVORITE WAYS TO INCORPORATE CARDIO

  1. Outdoor sprints. I already mentioned this one, but honestly it hits all the bases for me. I get outside, I am exhausted doing them and I get to compete to match to beat each sprint.
  2. High reps & low weight. Okay hear me out, find a local high school with a track, I’m guess it is open to the public, at least on the weekends. You combine 1 and 2. Do a set of core, lower, and upper body exercises and end with a sprint. Repeat that 5 times and you have a great full body workout! But you spend an hour outside and got a little vitamin D (don’t forget your sunscreen). And if you not feeling the outdoor workout thats fine too! Grab some 5 or 10 pound dumbbells and check out this blog for at home workouts. Some of my favorite cardio exercises are burpees, split squats (pulses or jumps) squat jumps, jump rope or Mt. Climbers
  3. Incline walking. This is as great way to increase your heart rate but its still low impact. Plus there is the extra bonus and you can watch your favorite tv shows while doing it without bobbing up and down too much like you would while running. Incline walking is my go to if I know I should workout but I really don’t want to. It’s mindless, but still gets your body moving.

TRACKING CARDIO

Most people have a smart watch that can track their exercise, heart rate, steps, and so much more. If you don’t have one, but you want to track your heart rate, take your age minus 220. That is your MAX heart rate.

Now take that number and multiply it by 0.5, 0.7 and 0.85 separately. That will tell you 50%, 70% and 85% of your max heart rate. 50% to 70% of MAX heart rate is considered moderate exercise intensity and 70% to 85% is considered vigorous exercise intensity.

Now that you know those values you can measure your heart rate during exercise by finding your pulse on your wrist and counting the beats for 30 seconds. Multiply that by two and you have your heart rate in beats per minute! 

IMPORTANCE OF GETTING OUTSIDE

Everyone has heard that you should get at least 10,000 steps a day right? For me thats about 5 miles a day and pretty do-able because I am on my feet most of the day and in general an active person. But for someone who works from their desk that might not be as easily done.

Since the pandemic, research about getting outside as become increasingly more popular and applicable to everyday life. This means that getting outside for two hours a day, away from cars and concrete, may become the next 10,000 steps.

Like exercise, being outside has a tremendous amount of benefits. Some being increased energy and mood, boosted immune system, can enhance creativity, and so many more! Try getting outside on your lunch break, take a walk after dinner with your family, or do an outdoor workout (like below!)

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

read more
How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals....

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

BEST EXERCISES FOR CYCLISTS

BEST EXERCISES FOR CYCLISTS

I found cycling because I have a great friend who told me I should do an IronMan. And the amazing thing that happened was that I fell in love with it. Sure there were days I didn’t want to ride, but man trying a new sport was exciting. You know what happened next. I wanted to be better. Naturally, I turned to what I knew – strength training.

Lucky for me I had the knowledge base and the understanding that getting better at cycling as a non-professional wouldn’t take a detailed analysis of my bike fit. Or some great cutting edge gear. Or even a technical coach. No at this point the biggest bang for my buck (money and time) would be strength training.

Don’t get me wrong. There is a time and a place for bike fittings, gear and coaching. But as a novice what I needed was to strengthen and condition my body for the sport. After all, even the pros are still strength training between all their training rides, fittings and coaching.

WHY SHOULD CYCLIST STRENGTH TRAIN

reasons to use personal trainingHere is the number one reason competitive cyclist need to strength train. PERFORMANCE. It doesn’t matter if you are competing to win or competing to finish, strength training should be a mandatory part of your training plan.

Without strength training you are at risk for injury. A properly written and executed training plan will work to keep your body’s muscular system in balance as it handles the work load of training.

Let’s be transparent here, not all training programs are made equal. A bad program or poor quality of reps (incorrect muscle firing patterns) will have a negative impact. Increasing risk of injury or prevalence of pain. Finding a specialist to work with you directly or to at least get you going is an absolute must.

Strength training is meant to build power. Power that we can harness in sport to improve our performance. We can argue that the stronger your legs are the more power you can output. Therefore the faster you can be. This is true. But the catch is that you have to be strong and have incredible endurance. Two things that are a little contraindicative.

Your training plan should cycle to account for off-season, in-season changes. Defining a time that is for building strength and a time that is for building endurance. Helping you to peak at the moment of performance. When you are your strongest, with the most endurance and the healthiest (no injuries or risk of injury).

BEST EXERCISES TO WARM-UP FOR CYCLING

how to warm-upThere are three common ways we are suppose to warm-up. Foam rolling, muscle activation and dynamic warm-up. Is one better than the other? Depends on who you ask.

In my opinion, for the average person, it doesn’t matter. What matters is that you find something that you will do consistently. Because let’s face it most people are NOT warming up. And believe me, I have been there. Sometimes the idea of  warming-up seems harder than the workout.

The goal of a warm-up is to raise your body temperature and therefore you muscles so that they can be responsive under the stress of exercise. Part of this process should be “awakening” or activating the muscles you want to help you perform. So in the case of biking we want to really warm-up our lower body and core. And typically this takes around 10 minutes.

Personally I prefer to use whatever type of warm-up I am feeling for the day. I LOVE a good dynamic warm-up, but I would be lying if I said I did that every time. I would say quite often when I am cycling indoors I will foam roll for 5 minutes and then take the start of my workout slow to increase my body temperature. And every so often, when I am having some nagging discomfort I use muscle activation to relieve the discomfort and ensure proper muscle firing patterns in my workout.

Take a look at the these three styles of warm-ups:

  • Foam Roll: glutes, IT band, quads, hamstrings + calves
  • Muscle Activation: focus on the glutes, hamstrings and core
  • Dynamic Warm-Up: standing hip circles, lunged rotation, flexion and extension, single leg rdl, standing swimmers and standing chest rotations.

If you are looking for a less running specific warm-up routine to use on strength training days or just to get your body moving check out this blog.

BEST EXERCISES TO STRENGTH TRAIN FOR CYCLING

muscles in a cyclist workoutI have put together two strength sets, legs + core, you can try incorporating into your weekly training. My intention was to provide you a challenging program that can be done body weight or with resistance. You can also vary the repetition numbers based on your training situation.

There are a few important pieces of information you should have in order to make the most out of your strength training. Well there are actually a lot, but I am going to try and give you a brief overview of the essentials. If you want more then it is time to get yourself a personal trainer 🙃. Let’s start with some guidelines for training.

Quality over quantity. Any good training program can give poor results if it is not executed correctly. What does that mean? Proper form and muscle loading is the basis of any program. If you can’t fire your glutes you will never get the benefits of a reverse lunge, a back squat, a single leg RDL and more. Strength training is purposeful, going as hard as you can without purpose will end you in injury or frustration or both.

Here is my tip – most people are NOT appropriately using their glutes and hamstrings while cycling. Using a training program that will help you access those muscles while cycling will be a game changer.

Muscular endurance verse muscular strength. Depending on the distance you are training for your strength program will look slightly different. To keep it simple the longer the distance the more muscular endurance you need. To train for muscular endurance your rep count and overall volume is going to be higher. I generally look in the rep range of 15-20.

Not to confuse you, but a well designed program for a long distance race will still include muscular strength. It boils down to periodization to ensure that an athlete peaks at the ideal time. Yes, you are an athlete. You don’t have to be a pro to be an athlete, or have played a sport in college. You just have to approach your athletic hobby with the mindset of an athlete. And if you are reading this, then I would hazard a guess that you are in-fact an athlete.

Consistency. Don’t read this and think oh I am going to be stronger and faster and a better cyclist by next week! Results will come with consistent, long-term practice. Nothing happens overnight.

If you want to read a little bit about how you can use various types of interval training for your strength training check out our blogs on HIIT and Tabata. When used correctly, as described in the article (probably not what you are currently doing), they can vast improve someones cardio vascular capabilities.

And one more thing … even athlete need an off-season. You should have time built in to work on your strength imbalances or weaknesses. Time to give back to your body so that you can push it further next time. A lot of progress (read: faster + healthier) is made by gaining muscular strength in the off-season and translating that newly built strength into muscular endurance. Periodization.

If you are a triathlete check out my other blog on strength training for running.

CYCLIST LEG WORKOUT

  • Glute Bridge to Hamstring Curl on Swiss Ball
  • Deep Squat with Lateral Move to Step-up with Knee Drive
  • Single Leg RDL to Reverse Lunge with Knee Drive
  • Hip Circle Back to Front to TRX Single Leg Squat
  • Cable Squat to RDL

CYCLIST CORE WORKOUT

  • Swimmers
  • Prone Press
  • Alternating Super Mans
  • 4 Way Plank Extensions
  • Side Plank Clam Shell

BEST EXERCISES TO COOL DOWN FROM CYCLING

This is probably the second most skipped part of training. First being the warm-up. But I give this second place because we all know that often time the best feeling after a hard workout is to lay in out position and stretch.

So many injuries or set backs I see are completely avoidable. Part of avoiding them is cooling down. Give back to your body after you just demanded so much of it. You can hit all those muscles I talked about above (see warm-up) with a foam roller again or you can do static stretching.

Your goal here is to release muscular tension. Throughout your workout your muscles were contracting to produce the movement, now we want to lengthen them. Doing so will speed up your recovery between rides and workouts, decrease risk of injury and decrease your soreness.

We have a lot of information on our website about recovery. Here are just a few of my favorites: favorite cool down + 5 recovery tools to use.

WRAP IT UP

Keep in mind that the workouts I gave you are a starting point. Most of these exercises were focus on the concentric phase of muscle contraction. A well balanced program is going to include all three muscle contractions (concentric, eccentric and isometric). It will also work in all three planes of movement (sagittal, frontal and transverse) to ensure quality range of motion, stability and symmetry.

Hopefully you can start implementing some of the exercises or principals in your training program. If you need any help in getting started or taking your training to the next level contact me below 😃.

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