How To Ride A Bike For Weight Loss

How to ride a bike for weight loss

Check your bike first. The handlebars should be flush with the saddle. You should be leaning forward slightly while driving, this will make the ride much easier and more comfortable. Saddle Adjust so that the ankle is in the most comfortable position.

It is advisable to use special clothing for walking. For example, shorts with padded padding and a top or tank with normal breathability.

As for the duration of training, it depends, first of all, on the level of your physical fitness. Monitor your well-being carefully. DO NOT overload yourself. On average, the duration of the trips should be 30-40 minutes. Start with 15-20 minutes and gradually increasing the class time, bring it to the required norm.

If you are worried about excessive stress on the joints, then you only need to pedal more often. Bring it up to 80 rpm. This will reduce the load by approximately 2 times.

As for the warm-up, there are no definite rules. However, it is best to start your weight loss cycling workout by pedaling at a slow pace. This should be done for the first 5-10 minutes.

During classes, you can also arrange small breaks, more precisely, hitch, which represent a gradual decrease in the intensity of movement. But in no case should you stop abruptly.

Reasons against

There are, of course, many excuses for not using cycling to lose weight on a regular basis. However, in practice it turns out that all difficulties are quite surmountable. As they say, there would be a desire.

Let’s take a look at a few of the most common excuses.

Contraindications

Cycling for weight loss Not suitable for people with impaired vestibular function, serious diseases and injuries of the spine, as well as severe diseases of the joints with persistent deformity.

Cycling for weight loss

Cycling is one of the most affordable options for weight loss and wellness. With its help, you can easily bring the figure to the desired parameters, as well as improve the activity of the cardiovascular system and avoid cellulite. It is especially useful to take such cycling trips around the city, but if there is such an opportunity, the urban environment will do. Conveniently, there is no age limit in this method. Cycling is for anyone. just have fun!

The main thing is to travel regularly, for example 4-6 times every 7 days. And then this method will be much more effective than exhausting coordination and physical tension training in the gym 3 times a week or jogging. Moreover, cycling for weight loss is a much more affordable option. Let’s take a closer look at how to use this method correctly.

Efficiency

With regular cycling, you will certainly lose weight quickly. You must do this for at least two months. In 10 minutes of cycling, you can burn up to 50 kcal, and 1,000 kcal equates to losing 100 g of weight. In this case, you should train at least three times a week. Do NOT pay attention to the feeling of fatigue at the beginning of training, if you exercise regularly, it will go away much faster. At the same time, you will receive additional cardio loads and train your cardiovascular system.

Basic training rules

Everyone chooses the time for classes individually, but there are a number of rules that must be adhered to while cycling to reduce weight.

  • After lunch, a minimum of time should pass before starting classes. When going for a bike ride in the morning, it is better to eat light protein foods or yogurt. On an empty stomach you can’t.
  • It is more convenient for you to train for weight loss in the evening, then 2 hours before bedtime they should be completed.
  • Cycling can be dehydrating, so use clean, gas-free water. Drink occasionally a few sips. To reliably quench thirst, it is recommended to add lemon juice to the water.
  • Dress for the weather in practical clothing. She should not hinder movement.
  • It is better to choose a park zone for training, there is more oxygen there. Clean air to heal you.
  • I control my pulse. The norm during training is considered to be 140-150 beats / min. The frequency of contractions is less, then pedal faster. If the frequency is “off scale”, take a rest, Breathe in deep air, Hold your breath for a few seconds.
  • Press on the pedals with a zone in front of your toes, but not with your fingers or heel.
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Remember, sleep is essential for a sports routine. If you decide to ride in the morning, go to bed earlier so that you can sleep at least 8 hours.

How to choose the right bike for a beginner?

The size of the bike is selected based on your height. When choosing a model, it is important to consider the style of riding and the terrain on which you are going to move.

To whom the bike is not shown?

Not everyone will benefit from a bike. Here you will have to refuse classes in the following cases:

  • Serious disorders of the heart and blood vessels;
  • Asthma during an exacerbation;
  • Problems with cerebral circulation;
  • Brittle bones;
  • Inflammation of the joints;
  • Vertebral hernia;
  • Poor coordination and disorders of the vestibular apparatus;
  • Severe anemia, threatening loss of consciousness.

You should exercise with extreme caution even with minor problems with the joints, since they are subject to a large load. It is good to use special pads, which will unload and protect the knees and elbows from damage. In any case, before starting training, you should consult with your doctor.

Approximate training plan

Cycling will be invaluable with alternating cycling / walking. After the increased energy expenditure, take a walk while rolling the bike behind the handlebars. All muscles after a break in Catania will restore strength, you will relieve the body of fatigue.

Choosing Equipment

Cyclist’s diet and nutrition

Diet is the number one thing to remember constantly. DO NOT eat more calories per day than recommended: for men. 2500, for women. 2000. With the help of a bicycle you can burn more calories than you get. This is weight loss, so it is important that the calories received are enough to restore the body after exercise.

Therefore, you need to eat a lot of vegetables and lean meat. Try to get as many calories as possible from THESE foods, this will help you get rid of fat more efficiently, while providing the body with the necessary amount of nutrition.

You also need to eat carbohydrates, the best choice would be whole grains, potatoes, brown rice. Pasta contains too many calories, so they should be kept to a minimum.

You don’t need to eat every day as if you are now a supporter of only healthy eating. Eat pizza if you want, but remember that the number of calories consumed per day does not have to be more than normal.

That being said, do not forget that by eating junk food instead of healthy, you slow down your progress in cycling, because the body does NOT receive enough nutrients to create a new body. Therefore, eat tasty, but unhealthy food should not hurt 2 times a week.

If you do exceed your calorie requirement, do not berate yourself if it makes you feel better, but also DO NOT create a habit. You can always burn the calories you eat on your next bike ride, unless you eat 5 pizzas.!

Good luck and happy cycling

Well, that’s all for today, you now have enough information to start your cycling journey. If you follow the advice I gave you, I am sure you will successfully cope with both tasks: lose weight and start living a new life. Let me know how your progress is progressing. Good luck and happy training!

If you liked the article “Cycling for Weight Loss: How Much to Ride”, then you will also like this one: “9 Questions Beginner Cyclists Ask”.

Benefits

Weight loss cycling is suitable for all ages. Traveling does not put an increased stress on the joints, strengthens the heart system and balances the nervous system, breaks down fats. This is an excellent prevention of varicose veins.

The body receives vitamin D, which athletes who are engaged in on indoor exercise bikes are deprived of.

  • Lung function improves. In the fresh air, they are ventilated, the body is cleansed of toxins;
  • Immunity is strengthened;
  • Endurance is developed;
  • Puffiness disappears;
  • The joints are toned;
  • The muscles of the abdomen, thighs, buttocks, back and shoulder girdle are pumped up and become elastic;
  • Stress resistance, performance, learning ability increases;
  • DO NOT worry about headaches, insomnia.

This method of losing weight allows you to spend more time outdoors, explore the surroundings, and enjoy nature. Classes will provide an opportunity to meet like-minded people. this is an advantage with a lack of communication.

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Tips for Fast Weight Loss Cycling

Hello! Let’s talk about how to lose weight on a bike. After all, improper diet, a sedentary lifestyle, hereditary factors lead to poor health and the accumulation of excess weight. By taking up cycling, you can maintain an ideal body shape and get positive emotions in nature. So, let’s begin.

Basic training rules

Everyone chooses the time for classes individually, but there are a number of rules that must be followed on a bike ride to reduce weight.

  • After lunch, a minimum of time should pass before starting classes. When going for a bike ride in the morning, it is better to eat light protein foods or yogurt. On an empty stomach you can’t.
  • It is more convenient for you to train for weight loss in the evening, then 2 hours before bedtime they should be completed.
  • Cycling can be dehydrating, so use clean, gas-free water. Drink occasionally a few sips. To reliably quench thirst, it is recommended to add lemon juice to the water.
  • Dress for the weather in practical clothing. She should not hinder movement.
  • It is better to choose a park zone for training, there is more oxygen there. Clean air to heal you.
  • I control my pulse. The norm during training is considered to be 140-150 beats / min. The frequency of contractions is less, then pedal faster. If the frequency is “off scale”, take a rest, Breathe in deep air, Hold your breath for a few seconds.
  • Press on the pedals with a zone in front of your toes, but not with your fingers or heel.

Remember, sleep is essential for a sports routine. If you decide to ride in the morning, go to bed earlier so that you can sleep at least 8 hours.

Helpful tips for beginners

I perceive the time spent driving NOT as burning calories, and not as violence against my body, but as a fun pastime. The ease and openness to fitness training will be worthy of reward. We give useful tips for beginners:

  • Use a backpack. We put in it a change of clothes that absorb sweat. After a fitness load, you can change into dry clothes before returning home.
  • If your cycling sessions will exceed 40 minutes (this is how much it takes to start the fat burning process), dress comfortably. Shoes should be with a firm sole so that the foot stands confidently on the pedals.
  • After a trip that burns fat, no matter how much you want to eat, be patient for 1-2 hours. Combine aerobic exercise with larger meals for weight loss.
  • Low-calorie food is the prerogative of losing weight: vegetables, fruits, fiber, low-fat varieties of fish and meat.
  • In addition to equipment, wear sneakers with non-slip soles.
  • Dark glasses will save you from dust and sunlight.

Remember to bring your pump and emergency tools with you.

Tips for Fast Weight Loss Cycling

Hello! Let’s talk about how to lose weight on a bike. After all, improper diet, a sedentary lifestyle, hereditary factors lead to poor health and the accumulation of excess weight. By taking up cycling, you can maintain an ideal body shape and get positive emotions in nature. So, let’s begin.

Equipment preparation

Comfort and safety. basic rules for preparing your equipment.

  • Equipment. It will provide you with safety or prevent the nuisance of falls, accidents. The speed of the bikes is NOT low, so DO NOT neglect the helmet, knee pads, elbow pads. Cycling gloves, padded shorts will eliminate chafing.
  • Choose two-wheeled vehicles with a frame of their chrome alloy, aluminum. fragile, steel. heavy.
  • Hydraulic disc brakes are more reliable than mechanical ones. Pay attention to this when buying.
  • If you plan to drive on an asphalt road, then choose a model with narrow wheels, off-road. with wide.
  • Travel comfort depends on the comfortable seat (softness, width).
  • Set the steering wheel and seat so that the body is almost parallel to the ground during riding: the steering wheel will have to be lowered, and the seat raised so that the legs are fully straightened during riding, otherwise they will NOT be able to relax and will begin to hurt. Sports fit stimulates weight loss, gives sufficient stress to the muscles of the buttocks and abdomen.

A bike

How to choose the right bike for training among the range of bikes? The city “bike” or “cruiser” is suitable for getting around the city or for active leisure. They look stylish, easy to operate. Are you looking for a real outdoor exercise machine? You need a sports bike. a hybrid. a bike with thin wheels, excellent shock absorption, multi-speed shifting to easily change to flat trails and rough terrain.

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The choice of rubber for wheels (tires) is an important point. They are different for different bike types and riding styles. Choose tires with good grip and puncture protection.

We grind certain parts of the body

Cycling is a cardio exercise that burns a lot of calories. Able to give harmony, carve the waist, remove the sagging belly. If you strain your abdominal muscles while riding “big”, then you will achieve the result faster. Increase the load on the abdominal muscles by pedaling while standing and on level ground, and when climbing a hill.

Cycling in terms of the strength of the load on the legs is equivalent to running. Pedaling uses the leg muscles, hamstrings, and calf muscles.

At the same time, thigh fat is burned and leg muscles are sharpened.

When riding, the gluteal muscles and quads work, so fitness training is suitable for women who dream of having a sexy, toned ass.

The arm muscles are well utilized when mountain biking over rough terrain. While driving on city roads, look for additional arm lift techniques.

How To Ride A Bike For Weight Loss

Benefits

Weight loss cycling is suitable for all ages. Traveling does not put an increased stress on the joints, strengthens the heart system and balances the nervous system, breaks down fats. This is an excellent prevention of varicose veins.

The body receives vitamin D, which athletes who are engaged in on indoor exercise bikes are deprived of.

  • Lung function improves. In the fresh air, they are ventilated, the body is cleansed of toxins;
  • Immunity is strengthened;
  • Endurance is developed;
  • Puffiness disappears;
  • The joints are toned;
  • The muscles of the abdomen, thighs, buttocks, back and shoulder girdle are pumped up and become elastic;
  • Stress resistance, performance, learning ability increases;
  • DO NOT worry about headaches, insomnia.

This method of losing weight allows you to spend more time outdoors, explore the surroundings, and enjoy nature. Classes will provide an opportunity to meet like-minded people. this is an advantage with a lack of communication.

Is it possible to lose weight by cycling?

The “two-wheeled friend” can become active helpers in the fight against obesity. It will replace monotonous fitness activities and exhausting diets. You are wondering “is it possible to lose weight by cycling”, but you are not going to give up high-calorie foods, it is obvious that you will NOT achieve results.

The key to success is in the intensity of the ride, regularity and a competent diet. Preferably:

  • Healthy carbs (cereals, whole grain loaf, etc.),
  • Vegetables fruits,
  • NOT fatty fermented milk products,
  • Nuts, legumes,
  • Boiled or baked meat, fish.

Riding in the fresh air helps the body to saturate the blood with oxygen, accelerate blood flow, and promotes the active production of endorphins (hormones of joy). The process starts 15 minutes after the start of the trip. Playing sports, you put in order the nervous system, protecting yourself from stress.

Physical activity speeds up metabolism, activates the breakdown of fats and removes them from the body. In 20 minutes of intense driving, 100 grams of adipose tissue is burned, so assess the reality of a positive effect for body shaping.

Aerobic exercise pumps back muscles, abs, shoulder girdle, legs and buttocks. It is important to take the required body position on bike rides in order to lose weight. set the handlebar and saddle to the same level.

Tips

If you drove into a deserted place, and you have a punctured wheel, and the spare wheel has comments. What to do? Examine the damaged camera, find the flaw. Here, cut the chamber in half with a knife. I will tie the ends of the resulting “hose” into a knot to get a vicious circle. Insert it in place of the camera. Pump up a little and drive home.

A more radical situation: you are in a field, you have a punctured wheel, you don’t have a spare wheel or a pump with you. What to do? Disassemble the tires, take out the camera. Cut it lengthwise into pieces (10-12 strips). You can do it in front.

You will need: grass, cones, twigs and any vegetation that you can “fill” tires. Tie the strips around the tire and rim. You will NOT be able to take a fast ride, but you can get home twice as fast as walking.