A short little workout today, It’s a tough little one that pushes you past your anaerobic threshold. The airdyne bike gets your heart rate up, and then you go lift some heavy weight quickly. Not so bad for the first couple of rounds, but then it catches up with you. We did this as a warm up for our olympic lifting today.
5 rounds of:
29/20 calories of Airdyne – 10 deadlifts at 205 lbs /135 lbs
Comparing the Airdyne to the Air Assault Bike – Calorie Output
In doing the #first2fifty Bike challenge on the Airdyne, I noticed that across the interwebs that there was a large discrepancy between different types of Bikes. The classic Schwinn Airdyne has been the model that everyone had first started with and used forever. Over the years, the Schwinn Airdyne has made several different versions of their fan bike. The AD4 and AD6 are just two of those models. I’ve found that the power output between these two models of the same brand that the calorie output (which some workouts are based upon) is different, so it’s very difficult to compare workout times or even create a good workout if the time domains are different for the same work output.
Here at Mark’s Gym, we have AD4 model Schwinn Airdynes. I’ve checked them all in a simple calibration test and found that they were all very similar in terms of their calorie output.
I found that some heavy hitters were unable to crack a minute on the AD6 Schwinn Airdyne, and the Air Assault Bike seems to be 40 % harder in terms of calorie output according to Mike Boyle from MBSC. If you are doing a 300FY or a First2Fifty, then it really matters what machine you are using. It would be nice to develop a working guide to help people compare machines.
So here is a simple test, if you can help me out maybe we can compare machines and keep the workouts similar.
Here is all you need to do.
Start from a stopped flywheel.
10 minutes at 75 rpm.
At the end of the 10 minutes stop the bike and don’t let it run out.
Note how many calories were burned during that time.
Note the distance travelled.
Leave your comments below and I will put together a nice spreadsheet detailing the output of the bikes.
comparison chart from kilos to pounds for kettlebells and colors
Competition Kettlebell Color Coding:
Kettlebell Color Coding
Color coding your kettlebells can help with group classes and allow the instructor to give clear direction when it comes to weight usage. It is much easier to tell a newbie to go grab a blue kettlebell than it is to tell them to grab a 12 kg one. I’ve added bands to all of my kettlebells to help with ease of use and this is as much for me, as it is for the rest of the internet. I don’t really dig the full painted coloured competition kettlebells, I’m a bit more monochromatic, and a prefer mostly black bells with a touch of colour.
I used electrical tape around the bottom of the handles to signify which weight it is. Here is the color coding for kettlebells. I didn’t make this up, it is an internationally agreed upon Kettlebell competition treaty deal.
My brother recently started doing the paleo diet. He texts me pictures of his meals. So what does the paleo diet look like? It really can be quite different depending on your preference because there is so much choice! Here are some images of his typical meals. I will add more as they come into my phone.
So you want to have some yummy paleo treats to bring to a party or to have after a great bike ride. These muffins are the best paleo recipe that I’ve tried. I’ve messed around with it a bit over the years, and I’ve found that by adding blueberries, it adds a real kick to the original Robb Wolf Paleo Banana Muffin Recipe.
gluten-free, grain-free, dairy-free
2 cups almond flour
1/4 cup flaxseed meal
2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
2/3 cup chopped nuts (I used pecans, but walnuts work as well)
4 really ripe bananas (mashed well)
2 tbsp local honey
Preheat oven to 375 degrees F. Anything higher will burn the almond meal.
Sift the dry ingredients together in a large bowl.
In a separate bowl, add the mashed bananas, eggs, and honey, mix well.
Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. I used a food processor, and mix all the ingredients well.
Add 1/2 the mix and then put in your blueberries. Then top it up to the 3/4 full and push a few more blueberries into the top. It is going to be a fruit explosion of blue fruit yumminess!
Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Remember the blueberries will still be hot! Mmmm.