EXERCISE #5: INDOOR CYCLING
If you love logging miles on the open road, consider setting up your bike in your living room. You can put your favorite TV show or movie on the TV and pedal away. The most common set up is a rear-wheel trainer, which locks onto the bike’s rear hub and elevates the back wheel a few inches off the ground. These devices use a resistance unit to simulate riding on a road. You’ll also need a “trainer block” to elevate the front wheel so that your bike is level. Whatever your setup, expect to sweat: A 175-pound person burns between 159 calories to 476 calories in 30 minutes of cycling. We recommend you get a rubber trainer mat to put underneath you to protect your floors, especially if you’re spinning on carpet.