Riding a stationary bike wearing a weighted vest

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How to Use a Weighted Vest for Cycling

Pick the Right Weight by starting with 5-10% of your body weight for a safe challenge.

Recommended Vest Weights

Body Weight(lbs)        Vest Weight(lbs)
          130                              6-13

          150                              7-15

          170                              8-17

          190                              9-19

          210                             10-21

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Maintain Proper Form

• Keep back straight and shoulders relaxed.
• Engage core for stability.
• Align knees with feet while pedaling.

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Warm-Up & Cool Down

Prepping your muscles is key to preventing injuries:

• Warm-Up: Light cycling, dynamic leg stretches, mobility exercises.
• Cool Down: Slow pedaling, deep breathing, static stretching.

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Use Interval Training

Alternate between high-intensity sprints and recovery periods to boost endurance and calorie burn.

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Safety First

Listen to Your Body 

Stop immediately if you experience: 

• Sharp pain in joints or muscles.
• Dizziness or lightheadedness.
• Difficulty breathing beyond normal exertion.

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Progress Gradually

• Increase vest weight by no more than 10% per week.
• Extend workout duration slowly.
• Schedule rest days for recovery.

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Stay Hydrated

• Drink water before, during and after cycling.
• Use electrolyte drinks for long sessions.

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Set & Smash Your Fitness Goals

Goal Setting Strategies

• Follow SMART goals (Specific, Measurable, Achievable, Relevant and Time-Bound ).
• Track progress with timed sessions and heart rate monitoring.
• Celebrate milestones to stay motivated!

Cycling with a weighted vest takes your workout to the next level - burn more calories, build strength, and boost endurance. 

Ready to ride stronger than ever? 

Strap in and start pedaling!

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Beyond Cycling: My Weekly Rucking Routine

To maximize fitness, I incorporate a dynamic rucking workout:

• 4 laps (Monday-Wednesday)
• 200 deep breaths to enhance lung capacity
• 200 reverse sit-ups for core strength
• 40 squats to build lower body power
• 100 crunches and 100 bicycles for a rock-solid core
• Climbing 260 stairs for endurance and leg strength

Coming Soon: Adding weighted vest planks and weighted vest stationary bike cycling to push my limits ever further!

Check out my free "50-Pound Weight Loss" story by clicking the link: My Story. It's packed with helpful, motivating, and even funny moments—I hope it inspires you!

You can click the following link to go to the Home Page - Home

Once you are on the Home page from the menus you can choose different categories of posts. You can also use the Search Box to search for specific text within posts.

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