Cycling for weight loss: 14 Ways to lose weight by cycling
If you want to be healthier, slimmer and lighter-not to mention healthier-then cycling is a great way to lose weight. It is efficient, enjoyable, easy to integrate into a busy day, and most importantly, it is good for emotions, spirit, and body. What don’t you like? Accordingly, you will find 14 Ways to lose weight by cycling on this article.
If an activity is enjoyable, research shows that you are more likely to stick to it. This is not rocket science, but it is a great advantage in trying to lose weight and improve health.
If you have an underlying health condition or any other problems before starting a new weight loss program, you may want to consider seeing a doctor.
How to lose weight by cycling: 14 tips to help you lose weight
1. Set a realistic goal
You can use your body mass index (BMI) as a guide to choose your target weight. This is based on a person’s height to weight ratio and is used by many medical professionals. BMI helps determine a healthy target weight.
Use online tools such as the NHS BMI checker to determine a healthy weight for you. BMI is far from a perfect indicator, but it is a good place to get you started.
Another method is to target the target body fat percentage. The percentage of body fat for healthy men is usually 15% to 18% and for women 25% to 32%.
A man who trains and rides a bike can achieve a body fat percentage of 8% to 10%, while a woman who trains and rides a horse can achieve a body fat percentage of 24% to 28%.
There are many scales that can measure body fat percentage, so buying one may be a good investment.
2. Aim to lose 1 kg per week
Although it is tempting to try to lose more, research shows that sudden and rapid weight loss is rarely sustained, and many people regain weight, or even more.
Instead, think of it as a gradual process and lifestyle change. You don’t just want to lose weight, you also want to maintain it.
“For most people, if they have an hour a day and they are happy to exercise for an hour a day, then they can expect to lose one kilogram a week,” personal trainer and coach Andy Wadsworth (Andy Wadsworth) Say.
3. Ride often at a moderate speed
If you want to burn fat, you need to ride at a speed that allows your heart rate to reach between 68% and 79% of your maximum heart rate. This is what you can set using the heart rate monitor and bicycle computer.
If you don’t have these, you need to aim for a speed that makes you breathless but still able to maintain the conversation.
Most of your workouts should be at this level, which is often referred to as basic training-good news, because although you are tired, you won’t be exhausted every time you ride.
Aim for about an hour a day.
4. Commute to work
One of the great things about cycling is that it is also an efficient means of transportation, so switching your commute to two wheels means you will get regular exercise in time, and you will spend on travel anyway.
Riding a bicycle to work has a great effect on weight loss. A 2015 study by the University of East Anglia and the Food and Activity Research Center showed that people who switched from driving or taking public transportation to cyclists would lose an average of 7 kg in a year after a 30-minute one-way ride. .
Cycling also helps to improve your concentration, creativity and stress levels, so you may also be more efficient at work.
5. Add two to three high-intensity courses per week
Replace them with two or three regular rides, or, if you want, add them to the top, or combine them by adding high-intensity training at the end of a moderate ride.
For these efforts, you need to ride at a heart rate of 70% to 90% during most training, or ride hard enough to be unable to engage in conversation. You don’t need to maintain this speed throughout the training: interval training is very effective.
Wadsworth recommends adding this to your regular exercise: “Your body starts to work in anaerobic mode, so your body must repair itself after exercise and burn fat in this way, while increasing your aerobic capacity and Muscle mass… the more muscle you have and the more fuel you need to maintain it, the more calories you will burn.”
If you don’t like cycling outdoors or the weather is bad, then cycling indoors is always good. It may not be as fun as outdoor riding, but it does mean you can do a good workout when it rains, and the latest smart trainers and indoor riding apps make the experience more realistic — and, let’s dare say, fun — -More than ever.
Apps like Zwift, RGT Bike, Rouvy, Sufferfest and Trainerroad also have exercise and training programs, with plenty of time interval sessions to choose from.
