Handout for Cycle Massachusetts

Posterior Pelvic Tilt Exercise

From the lunge position sit up

Face Pull

Face Pull aims at nose, elbows up

Other machine exercises

1. Knee extension

2. Knee flexion

3. Calf Press

Aim resistance level for 15 repetitions x 3 sets. Goal is to reach exhaustion.

HIIT for hills or up to 1–2 minutes

Protein Intake:

“For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d)”