How to lose weight by bike
In the age of computer technology and a sedentary lifestyle, many of us face problems of deteriorating health and gaining excess weight. And is it not surprising that many people are beginning to wonder how to lose weight while cycling?
In recent years, the passion for cycling and cycling has spread to many regions of the world. This is a real boom in Europe. And deservedly so. Cycling is the most common aerodynamic workout for weight loss. Let's talk about how to lose weight on a bike in more detail.
How is a weight loss bike used
According to the stories of athletes involved in cycling, exercising for one hour a day, you can lose weight by 7-8 kilograms per month, spending about 600 calories. But do not forget that these are athletes aimed at achieving high speed performance and not burdened with excess weight. It is known that weight reduction depends on the speed and intensity of the ride. So how to lose weight while cycling?
Cycling accelerates the oxidative processes in adipose tissue, which affects the breakdown of fats. That is, the faster and more often you pedal, the more intensively fat is burned. It is believed that during cycling training, only the quadriceps muscle, located on the front of the thigh, is involved. However, it is not. While pedaling using a bike for weight loss, we also use our arms and shoulders to hold the steering wheel, our back, stomach for balance, buttocks to help the thigh muscles. Muscle training while cycling is performed in a cyclic mode, which increases their efficiency. Thus, body fat is consumed.
Where to start to lose weight on a bike
It would seem that the answer to the question of how to lose weight on a bike is quite simple: pedal and lose weight. But not everything is so simple.
In order for your bike rides to be effective and not harm your health, you need to start small. If you are not a sports person, i.e. If you are not familiar with the specifics of sports training, you may mistakenly believe that a bike helps you lose weight with just a few strenuous workouts. Miracles do not happen anywhere and never. In order to achieve the proper result, one should work hard and correctly approach the issue of organizing training.
First of all, check with your doctor. There are a number of restrictions for cycling. This sport is not suitable for people with an acute form of intervertebral hernia, severe scoliosis, disorders of the vestibular apparatus and exacerbation of varicose veins of the lower extremities.
You need to start with small fifteen to twenty minute trips with a small load. It is necessary to gradually increase the duration and load. And very soon you will notice that you can lose weight fast enough by bike.
Choose the time for training individually. It depends on your daily routine. But it must be remembered that cycling in the afternoon is not worth it, since there is a high risk of sun or heat stroke.
For cycling, choose clothes that you feel comfortable in. It should be moderately free, but not "flying" either. Shoes should fit firmly on your feet. It is advisable to use special glasses and a helmet.
How to lose weight by bike
When you have acquired the necessary equipment and prepared your body for effective training, a long and hard work begins to lose weight, make your figure slim and fit.
It is advisable to train every day. The duration of the bike ride for weight loss should be one to two hours. But not more.
It is advisable to lay the travel route for fast fat burning on a flat dirt road or asphalt. Since here you can develop the required uniform speed. But rough terrain is also suitable, since it also allows you to increase the load. Regular exercise will lead to the fact that soon you will already be telling your friends and acquaintances how to lose weight on a bike.
It must be remembered that a speed of more than 20 km per hour has undesirable consequences for the cardiovascular system. Everything is good in moderation. Therefore, it is a good idea to purchase a heart rate monitor and take into account that when training in weight loss mode, the pulse should be 120 -150 beats per minute. The speed should be about 15 kilometers per hour. At this speed there is a real chance of losing weight, and you will find that the bike helps you lose weight.
Not to count the distance traveled, it's a good idea to get a small "bike computer". It is inexpensive and easy to attach. This will allow you not to be distracted by counting the distance traveled.
How many calories a bike burns
The process of losing excess weight during training largely depends on their intensity, in this case, how fast you pedal.
It is known that 1000 calories burned corresponds to the elimination of about 100 grams of body fat. If you choose to ride a bike in the morning without having breakfast, then at the beginning of the workout glycogen is consumed (an emergency supply from the liver for possible extreme situations). This continues for the first 30 minutes and only then do intensive metabolic processes begin, which lead to the burning of the fat accumulations themselves. Therefore, it is assumed that the time spent on cycling should not be less than 1.5 - 2 hours.
The answer to the question of how many calories a bike burns cannot be unambiguous. It depends on the driving speed, the difficulty of the track and even the ambient temperature.
When cycling, you can lose weight quite effectively, spending 300 calories per hour of training at a speed of about 15 km per hour. By increasing the speed to 20 km per hour, and at the same time spending about 500 calories, the intensity of weight loss will increase.
When doing bike training, worrying about how to lose weight on a bike, do not forget that this process is fun, but quite lengthy. Don't jump to conclusions. Give your body time to get used to the new stress and begin the process of losing weight.
Consider your health, weather conditions, get the right fit, choose a bike that is comfortable for you and attractive travel routes. Be vigilant on highways. And you will definitely succeed.
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