Expert: Kim Farmer - 6/17/2010

Question
QUESTION: hi again,
thanks for the advise. I just want to know how long should I do cycling for, at what resistance and how fast.

ANSWER: Hi Sadia, if cycling is your primary means of cardiovascular exercise, you will want to do it for at least 30 minutes, most days of the week.  As for the resistance, that's impossible for me to say specifically without knowing your fitness level, or training heart rate but assuming you are generally healthy, you will probably want to work at a level of 6-7 on a scale of 1-10 (with 10 being the very, very hardest).

Hope this helps, let me know if you'd be interested in online training.

Have a great day!

Kim Farmer
ACE-Certified Personal Trainer
ACE-Certified Clinical Exercise Specialist
www.MileHighFitness.com
www.milehighfitness.com/fitnessmatters

---------- FOLLOW-UP ----------

QUESTION: thanx. but i heard that if you work at a high resistance then you are likely to increase size of thighs instead of reducing it because  more muscles build up.i would like some info about this please.
what is online training, it will be helpful if you could explain.

Answer
You will experience muscle growth (hypertrophy) when you specifically target and design your routine to do that.  This requires heavy lifting, usually using free weights and/or machines.  Cycling is a cardiovascular exercise that will reduce the extra fatty tissue in your thighs (and other areas on your body) and will strengthen your muscles and give you a more toned appearance once you reduce the excess body fat.

As for online training, I do it for people that live too far to do face to face training.  We communicate primarily by phone and over email.  You are held accountable for completing exercises that we design together based on your fitness level, time, and available resources and equipment.  We would talk on the phone about once/week to discuss your exercise for the week and your nutritional intake.  The cost is $99/month available at www.milehighfitness.com.  Just let me know if you are interested and we can get it going.

Thanks!

Kim Farmer