Spin Exercise - SWEAT

A calorie is a unit of energy or the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.
We burn calories in three different ways
a) Basal Metabolic Rate
This is the amount of energy that your body needs to function at rest. It is 60%-70%of the total amount of calories you burn in a day. It helps keep your lungs, heart, and body temperature stabilized. Men usually have a higher BMR than women due to the fact that they usually have more muscle mass than women, and muscle burns more calories at rest. You can figure out your BMR by the following formula, Harris Benedict Formula
Adult Male 66+(6.3 x body weight in lbs.) + (12.9 x ht in inches) - (6.8 x age in years)
Adult Female 655 + ( 4.3 x wt in lbs.) + (4.7 x ht in inches) - (4.7 x age in years)

b) Thermic effect of food
This is the amount of calories you expend by breaking down your food by digestion. Approximately 10% of your total calories you consume in a day are used up by this method. It stays relatively steady throughout your life, and isn't easily changed

c) Physical Activity
This is the part that is controlled by you and it accounts for the remainder of calories you use or don't use.

The number of total calories you use per day is the sum of the calories expended doing a, b and c.
So the formula for losing weight is to EAT LESS, MOVE MORE

Monday 8/17/2009 SWEAT
Be Ok - Ingrid Michaelson 2:28
Everything Im Not - The Veronicas 3:23

Bike Set up and chatting before actual class starts

Saltwater(Original Mix) - Chicane 9:52
Warm up with enough tension to feel the road beneath your feet, what I refer to as the flat road, introduction explain the way we burn calories and how it is up to them to decide how many calories they want to burn or not. What kind of workout do you want today?

Insomnia(Monster Mix) - Faithless 6:45One minute run out of the saddle with 30 second standing rest, repeat, cue breathing, form, not to lean on those handle bars

Come baby Come - K7 3:58Add on tension, standing climb, do not sit down after the last song, breathe through it, control the heart rate, flat feet, pull those knees up

Origins(pt.1) - Cold Fusion 4:11One minute race pace in the saddle, 30 second seated rest repeat

I Just Can't Get Enough(Tribal Remix) - Depeche Mode 9:0330 second standing acceleration, 30 second in the saddle repeat

If U Seek Amy - Britney Spears 3:37Standing climb heavy tension for the last two minutes, use first 1:37 to recover(seated) from the last song

I Don't Care Anymore - Genesis 5:06Seated Climb same tension as above, cue breathing, even out that pedal stroke, push and pull, make it a perfect circle with no change in the fly wheel, add or remove tension as needed

Talk(Junkie XL Remix) - Coldplay 11:46One minute and 46 seconds to get ready for the last song, this is the 75% song for 10 minutes. BREATHE, remember the number of calories you burn is up to you!!

Hold on My Heart - Genesis 4:38Cool Down and stretches

Hope you have a great SWEAT, I know we did