{"id":1051,"date":"2018-03-11T15:35:20","date_gmt":"2018-03-11T19:35:20","guid":{"rendered":"http:\/\/www.bewheeling.com\/?page_id=1051"},"modified":"2019-03-06T09:26:39","modified_gmt":"2019-03-06T14:26:39","slug":"cardio","status":"publish","type":"page","link":"https:\/\/www.bewheeling.com\/en\/exercices\/cardio\/","title":{"rendered":"Cardio"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-av_layout_row-4dc343aa8b8298502e4f52337ca3713b entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117\">\n.flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\nvertical-align:top;\nheight:8px;\nmin-height:8px;\nbackground-color:#4b4d63;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\npadding:0px 0px 0px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117 av-gridrow-cell av_one_full no_margin  avia-builder-el-1  avia-builder-el-no-sibling  av-zero-padding'  ><div class='flex_cell_inner'><\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-av_section-c8af04284a2491e9cc151ddda9f39714 main_color avia-section-small avia-no-border-styling  avia-builder-el-2  el_after_av_layout_row  el_before_av_section  avia-bg-style-parallax container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1051'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-5653163bfd83480ba91c7fd69ca30474\">\n.av_font_icon.av-av_font_icon-5653163bfd83480ba91c7fd69ca30474 .av-icon-char{\nfont-size:60px;\nline-height:60px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-5653163bfd83480ba91c7fd69ca30474 avia_animate_when_visible av-icon-style- avia-icon-pos-center av-no-color avia-icon-animate'><span class='av-icon-char' aria-hidden='true' data-av_icon='\ue833' data-av_iconfont='bewheeling' ><\/span><\/span>\n<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center;\">Cardio<\/h1>\n<\/div><\/section>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1\">\n.avia-section.av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1 main_color avia-section-small avia-no-border-styling  avia-builder-el-5  el_after_av_section  el_before_av_layout_row  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1051'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_masonry_entries-5a1f9d7b9015221c5570ccb3cb1dcc49\">\n#top .av-masonry.av-av_masonry_entries-5a1f9d7b9015221c5570ccb3cb1dcc49{\nbackground-color:#efefef;\n}\n<\/style>\n<div id='av-masonry-1' class='av-masonry av-av_masonry_entries-5a1f9d7b9015221c5570ccb3cb1dcc49 noHover av-flex-size av-large-gap av-hover-overlay- av-masonry-animation-active av-masonry-col-3 av-caption-always av-caption-style- av-masonry-entries av-medium-columns-overwrite av-medium-columns-2 av-small-columns-overwrite av-small-columns-2 av-mini-columns-overwrite av-mini-columns-1 ' data-post_id=\"1051\"><div class=\"av-masonry-container isotope av-js-disabled\"><div class='av-masonry-entry isotope-item av-masonry-item-no-image '><\/div><a href=\"https:\/\/www.bewheeling.com\/en\/portfolio-item\/stationary-bike\/\"  id='av-masonry-1-item-2563' data-av-masonry-item='2563' class='av-masonry-entry isotope-item post-2563 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-cardio-2  av-masonry-item-with-image' title=\"velo-stationnaire\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2546 avia-img-lazy-loading-not-2546\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire-705x397.jpg\" title=\"velo-stationnaire\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/velo-stationnaire.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Stationary bike<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >Make sure you're in an ergonomic position with the pedals at the right height and distance. Start slowly to warm up your muscles, then work up to intervals. You can alternate the direction in which you pedal, either forwards or backwards. <br \/>\n<br \/>\nExample of a workout:<br \/>\n\u2022 Warm-up: 10 minutes of low-intensity pedaling.<br \/>\n\u2022 First stage: increase speed for the first 10 seconds of each minute and decrease intensity for the remaining 50 seconds.<br \/>\n\u2022 Last step: Pedal at maximum speed for a full minute. Return to moderate or gentle intensity for the next minute. Do this for the last 10 minutes of the activity.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=4vdcYIhqoU4\"  id='av-masonry-1-item-1937' data-av-masonry-item='1937' class='av-masonry-entry isotope-item post-1937 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-cardio-2  av-masonry-item-with-image' title=\"cardio-cycliste\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1939 avia-img-lazy-loading-not-1939\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-705x397.jpg\" title=\"cardio-cycliste\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/cardio-cycliste.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Cyclist<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >Main muscles: Dorsal and triceps, Abdominal (if you have sensation at this level)<br \/>\r\n\u2022 Start: Hold the handles in hammer hold (inches facing the ceiling), hands at the height of the face or shoulders (depending on the desired tension)<br \/>\r\n\u2022 Movement: Mimic the adapted bike movement by running circles. Make the movement with as much amplitude as possible.<br \/>\r\n\u2022 Tip: To ensure good resistance, the elastic should be in tension when your hands are at the level of the face and \/ or shoulders.<br \/>\r\n\u2022 3 sets of: 30 seconds of effort \/ 30 seconds of rest.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><\/div><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av-layout-grid-2'  class='av-layout-grid-container av-av_layout_row-afebe36b43a983274f1c2080d9b4feb3 entry-content-wrapper header_color av-fixed-cells  avia-builder-el-7  el_after_av_section  avia-builder-el-last  grid-row-not-first  container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-8  el_before_av_cell_one_fifth  avia-builder-el-first '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2\">\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/yoga\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue839' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nYoga&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-10  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51\">\n.av_font_icon.av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/muscular-training\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue837' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nMuscular Training&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-12  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-aaf2e85581950c42188003d75aac094e\">\n.av_font_icon.av-av_font_icon-aaf2e85581950c42188003d75aac094e{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-aaf2e85581950c42188003d75aac094e .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-aaf2e85581950c42188003d75aac094e avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/stretching-warm-up\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue836' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nStretching&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-14  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-303ac024654be507e84e660332c03107\">\n.av_font_icon.av-av_font_icon-303ac024654be507e84e660332c03107{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-303ac024654be507e84e660332c03107 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-303ac024654be507e84e660332c03107 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/balance\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue835' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nBalance&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-16  el_after_av_cell_one_fifth  avia-builder-el-last '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e\">\n.av_font_icon.av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/ball-massage\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue831' data-av_iconfont='bewheeling3' data-avia-icon-tooltip=\"&lt;br \/&gt;\nBall massage&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":1036,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1051"}],"collection":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/comments?post=1051"}],"version-history":[{"count":9,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1051\/revisions"}],"predecessor-version":[{"id":1947,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1051\/revisions\/1947"}],"up":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1036"}],"wp:attachment":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/media?parent=1051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}