Looking for some other advice.

M

Mell87

0
I am 19 years olds, will be 20 in November. I currently weigh 70.0KG or 154.0LBS & I am 170cm tall. I am just in the healthy weight range which is 53kg(116.6lbs)-72kg(158.4) for my height/age. I do have a decent size gut though and flabby arms etc. I want to get my weight down to around 55kg/121lbs. I have people telling me "No! thats way too low!" etc. But a few mates of mine that are my height and build weigh 50kg-60kg and they're 160-175cm.


My diet is not an issue, I have that planned out already on a special points by points eating program that I used to lose 17.5KG/38.5LBS awhile ago.

I walk for 1 hour a day every day of the week and I've just bought a exercise bike thats coming in a week or 2. How long or far should I travel on the exercise bikes & what resistances should be on at least. By the way the resistances are from level 1 to level 8. I will be keeping my 1 hour a day walk(outside) as a warm up for the exercise bike.

Basic questions:

1. Would I be healthy at 170CM tall at 55KG/121lbs? (The tests I've done said anything under 53KG is unhealthy for me)

2. How far/long should I go on the exercise bike after a 1 hour walk outside to warm up? Also what resistances should I be changing it from (levels 1 through to 8) etc.


Any help is appreciated.
 
Personally, I dont think it is necessary to walk for an hour as a warm up before hitting the exercise bike. If you can get your heart rate up enough you will only need to do about 30 mins of bike work each day. You should also combine this with some resistance training to build muscle. Buying a set of dumbells is a good investment.

As for the levels, It depends on the bike and you current fitness levels. Might be an idea to do it in intervals as to vary the heart rate. I am sure the bike will have pre-designed "tracks" that you can use.

As for weight, it is dependent on you build and body type. It seems as though you are going by the Body Mass Index which is totally useless as it does not take into account body shape/amount of muscle etc. A better indicator would be to have your percentage of body fat measured.
 
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a good warm up is 5-10mins. Start slow and build in speed untill your heart rate is at the speed you want to train at. i.e.160bpm.

Your workout starts the very moment your heart rate hits your target.

Your walk has nothing to do with your bike work out, as you'll still have to warm up propperly when you start your exercise.
 
How should my exercise on the bike be?

5-10min warm up?
5min intense
5min average-high speed
5min intense
5min average-high speed

etc

And for how long should I be doing that? 30min? 45min? 1 hour? 2hours?
 
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