Q:
Dear Joe,
i use the stationary bike for 20 min about 4-5 days a week at a low resistance and jog occassionally outside for 30 min in an attempt to slim my lower body but instead my legs and lower body have bulked up. what can i do? thanks for any help!  - Chong

A:
Chong-
Without doing a full fitness assessment and asking a ton of questions, I'm only able to suggest some general concepts that may be affecting your "bulking" issue.

Even thought the resistance is relatively low, the majority of traditional cardio activities are "lower-body dominant"...cycling, running, steppers, slideboards, etc... All are great tools to raise your heart rate, but as your experience has shown, some people are more likely to experience muscle growth with minimal effort (I know a LOT of people that would like to have your "problem"!).

And since you can't change your genetics (not yet, anyway), there are two different approaches i would suggest.

1) Interval training - get the maximum cardio benefit in minimal time, after a brief warmup (3 minutes or so), do a sprint (or equivalent, depending which activity you do) that you can maintain for 30 seconds. Slow to a recovery pace for only 15 seconds. Repeat this cycle 4-8 times and finish with a cool down (basically the same as your warmup) This entire workout will only take about 10 minutes, but really challenge your cardiovascular system. PLUS, interval training has been shown to elevate metabolic rate for up to 48 hours AFTER you finish exercising! (this means you burn more calories even if you do nothing)

2) Use your arms! - if available, try an arm cycle ergometer. (looks like a bike you "pedal" with your hands while sitting upright)...

Regardless of your choices, it's always a good idea to check w/your doctor before beginning any new exercise program. If you have any more questions, please feel free to visit me again at allexperts or at my website, www.AbsoluteFitnessUSA.com (and sign up to receive fitness tips and more!).

Good luck and keep me posted.

Joe Stankowski