In this instructional segment, the presenter warns viewers against the common mistake of using too light a resistance on indoor cycling bikes, which he likens to “grandma’s cardio.” He explains that effective cardio requires a sufficiently heavy load that forces the rider to become breathless. The speaker emphasizes the need to adjust the bike’s resistance to a level that challenges the user, maintaining a rhythm that demands effort. He also shares his personal approach of alternating between normal pedaling and higher‑intensity bursts—specifically standing up on the bike for short intervals (often called “pegada 3” in spinning classes)—to quickly raise heart rate and achieve a true aerobic workout. The core message is that aerobic exercise must be performed at an intensity that elicits noticeable exertion to produce results.
