Helps you sleep better
Although it may seem like common sense knowledge, studies linking regular exercise and improved sleep patterns are fairly recent. These studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better. However, you should work out in the morning or afternoon rather than close to bedtime, or you may find yourself too energized to sleep.
Working out helps you fall and stay asleep more easily, and it increases the amount of time you spend in the deepest stage of sleep. It also improves the quality of your sleep by making the transitions between its cycles smoother and more regular.
Spin Class: speed and torque
- Warm up 3 minutes
- Level 4, 110 rpm, 3 minutes
- Level 5, 110 rpm, 3 minutes
- Level 6, 100 rpm, 3 minutes
- Level 8, 95 rpm, 3 minutes
- Level 11, 50 rpm, 3 minutes
- Level 12, 50 rpm, 3 minutes
- Level 14, 50 rpm, 3 minutes
- Level 2, break, 1 minute
- Standing Level 14, 85 rpm, 3 minutes
- Level 15, 80 rpm, 3 minutes
Ab Workout: Three sets of the following 20/10’s
- Brazilian crunches
- Russian twist with weight
- Legs up crunch with weight
- Reverse crunches
- Wide scissors
- Up and down scissors
- Bicycle crunches
- Left obliques
- Right obliques
