This month I have tried to do a long cardio session on Saturday. I don’t go to the gym every Saturday, but I probably go 3 out of 4 weeks a month. Sometimes it is 2 out of 4, but either way, I count it as an extra workout for the week.
By Saturday I have probably had 5 weight workouts, so I didn’t want to add another day of weights. But I didn’t want to only do stretching, or yoga, I may try that next month. So, I decided I would do the two best(In my opinion) cardio machines in the gym: the stationary bike and the treadmill.
Obviously if you have read any of my other articles you know I love the treadmill. But I have come to love the stationary bike as well. Cycling is a great aerobic workout that strengthens your heart and lungs as well as your legs. It also has all the other cardio benefits like lowering stress levels, increased sleep quality, boosted immune system, and lowering blood pressure.
Cycling can also burn up to 600 calories an hour while providing a low-impact workout. The smooth movement of the stationary bike doesn’t put your ankles, knees, and hips under nearly the same stress as other workouts. And because you keep your feet on the pedals, you don’t have any impact on your feet either.
The pedaling action of the stationary bike strengthens the calves, hamstrings, and quads, as well as the core, back, and glutes. And depending on the use of the handles, you could workout your upper body some too.
Now, the treadmill gives you all these same benefits as cycling, except maybe the upper body. But you could add in some wrist weights and pump your arms while you walk and that would work out your upper body too. The treadmill can be low impact if you are just going for a leisurely stroll. But if you are walking faster than about 3mph it is going to be a little higher impact.
Ok, back to 30k Saturdays. Last month I tried to beat my personal best on the treadmill weekly. It was a fun way to challenge myself. So I started this by trying to beat my PR on both the bike and the treadmill. Usually I do something like 9 or 10 miles on the bike, so I figured I would try to do a 20k, which is a little over 12 miles. And normally for the treadmill I do somewhere around 3 or 4 miles, sometimes more but I average 4. So, to beat that I wanted to do a 10k or a little over 6 miles. In my head I figured this should take me less than 2 1/2 hours.
Week 1
Well, it totally took 2 1/2 hours, actually closer to 3 if I’m being honest. Probably the longest cardio session I have ever done at once. It hurt, I was terribly sore. It felt good! I’m going to do it again!
Week 2
20k on the bike in 50 minutes. Great start. I’m sweaty but my legs are pumped and I’m ready to get on the treadmill. Once on the treadmill by body decides it hasn’t had enough protein and carbs for a 10k, much less a 10k at a faster pace than 4mph. So I did a 5k and then went home and pigged out, lol.
Week 3
Didn’t get my extra workout in this week. Had a friends day. It was glorious. I ate way too much and laughed a lot. It was great. Why don’t we do this more often? Life, I guess. Anyway, back to the point…
Week 4
20k on the bike in 50 minutes. That is fine, not a PR but I at least matched my pace. I’m good with that. Next, I went over to the stretching area and stretched my body out for about 5 minutes or so. I think this might have been the key I needed to be able to do the 10k on the treadmill. Because after that stretching and refilling my water bottle, I was off to the races. 10k down in 85 minutes. My personal best 10k ever. Not that I do them that much, but I was super proud!
Final thoughts
While I wouldn’t encourage anyone else to do this, I really pushed myself and it turned out good. I didn’t hurt myself or push myself harder than I could go. I think that is because when it started to feel like too much, I listened to my body and cut the workout short if needed. I did push myself but with limits. And that worked. Now all I have to do is finish in less than 2 1/4 hours to beat my last PR. I’ll let you know if I do.
Read more about my fitness journey here.
And if you are looking for a new gym – here is a code for $1 down at Planet Fitness.
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