Cycling is the perfect cardio training. It has a great influence on, among other things, the work of our heart and lungs. In addition, it improves blood circulation, lowers stress levels and helps us build muscle mass. Cycling is also very helpful in fighting unnecessary kilograms. However, for that to be the case, we need to do this training properly. How? We advise!
- Cycling not only has a positive effect on our heart, but also on the lungs. It also improves circulation, lowers stress levels and helps build muscle mass
- This type of physical activity also helps you lose weight. However, the pace at which we ride a bike is important
- It’s also a good idea to include other physical activities such as weightlifting into your cycling activity. Thanks to this, you will achieve the intended goal faster
- You can find more up-to-date information on the TvoiLokony home page
Cycling allows you to increase your heart rate without putting stress on your knees, ankles and other joints, such as jogging. It is also a good way to lose weight. This is because you can burn an impressive number of calories when riding a bike. Especially if you are moving at a sufficiently fast pace.
How to ride a bike to lose weight?
- Increase the intensity
Pedaling at a leisurely pace is unlikely to help you lose weight. It is important to increase the intensity of your workouts. The rule is simple: the faster you ride your bike, the more calories you burn. This is because your body uses more energy to do so. It should also be emphasized that moderate cycling allows you to burn 300 kcal in 60 minutes. If you increase the intensity, this number increases.
Before visiting a dietitian, it is worth doing a diagnostic test package – click HERE and find out more
According to the Harvard Health Letter, a person weighing about 70 kg can burn up to 298 kcal in 30 minutes. The condition is that he is pedaling at a pace of about 18-20 km / h. On the other hand, a person weighing a little over 80 kg can burn 355 kcal at this rate.
- Choose high-intensity interval training (HIIT)
It is a great challenge for your body that will help you not only lose weight but also reduce body fat. HIIT consists of short bursts of high-intensity exercise, alternating between low-intensity exercise and pauses.
Below we present an example training in the case of cycling.
- Drive as fast as possible for 30 to 60 seconds.
- Then, take a break of up to three minutes for a gentle bike ride.
- Repeat this pattern for the next 20 to 30 minutes.
This way of exercising will help you burn more calories in less time. What’s more, it will also have a positive effect on your performance. This is not the end of the benefits of this type of training. When you stop driving, your metabolism is still active. This means that your body continues to burn calories at a faster pace even though the training is complete.
- Push your limits
Once you think you’ve had enough, try pushing your limits even further. This is the idea behind endurance training. Research has shown that in this way we are able to burn more body fat, and thus also lose unnecessary kilograms. Ideally, you should start with a 15-minute bike ride. You can add a few extra minutes each day until you reach at least 150 minutes a week.
- Try cross-training
If you don’t like to focus on just one activity, try cross training. What is it about? Go for a bike ride one day and go to the gym to lift weights the next. The American Council on Excersise also suggests incorporating two exercises into one training session. Thanks to this, you will accelerate the burning of calories and thus weight loss. All you need to do is cycle for about 30 minutes and then try another activity for another 20 minutes.