The labor activity of many people is associated with a sedentary lifestyle, which worsens health and "collects" extra pounds. The desire to use a bicycle for weight loss appears at different ages. This is a good option for a sports walk - it will raise your spirits and help you lose excess pounds.
Does the bike help to lose weight?
Many people, especially girls, are worried about the question, can I lose weight with a bicycle? Sports walks have a psychotherapeutic effect, raise the mood. During travel, the body is enriched with oxygen. The increased physical load promotes the burning of fat cells. The body gets rid of them and removes the extra pounds. Especially the volume in the area of the hips, legs and waist goes away. People who do this kind of sport know that bicycles and weight loss are inseparable.
How to choose a bicycle for weight loss?
When going for a walk, you need to find suitable comfortable clothes and shoes with a dense sole. Security will provide a helmet for the cyclist, elbow pads, gloves and knee pads. To buy a bicycle for weight loss is better in a sports shop. A knowledgeable seller will help you choose a model that will meet your requirements and physical parameters. Buying transport, you need to decide on what terrain you will drive.
For a rural rural path, mountain biking is the best option. For flat roads with good asphalt, this model is not acceptable. Presence of speeds will allow to correct loading and growing thin by means of a bicycle will give visible result. Models that have aluminum frames are much more practical, but they are more expensive. The optimal variant will be the "hybrid" model, which has a number of advantages:
- thin solid wheels;
- good depreciation;
- the possibility of switching the speeds.
How to lose weight while riding a bicycle?
It must be remembered that sports can not help you lose weight, if you do not follow the principles of proper nutrition . In the diet should not be fried, flour, sweets and fatty foods. Food should not be taken before and immediately after exercise. Biking for weight loss should not be a pleasant walk. The body should receive the appropriate load - for this you need to follow several recommendations:
- classes are held regularly, 3-4 times a week;
- Gradually increase the first workout for 20-30 minutes for 10 minutes;
- the speed of rotation of the pedals - at least 65 times per minute;
- track pick up with light climbs and short descents.
How many bicycles to lose weight?
It is recommended to increase the duration of training to 2 hours. Beginners often pick up a flat terrain, but training will be more effective if the track has ups and downs. How to lose weight with a bicycle, if the flat terrain does not allow you to increase the load. Specialists in this case recommend to put on a backpack up to 5 kg. If you are tired, get off the bike and walk. A short rest in the middle of the path, followed by a load, burns calories well.
12-week cycling training plan
| A week | Distance (km) | Time (in minutes) | Frequency per week |
| 1 | 3.2 | 34 | 3 |
| 2 | 4.0 | 42 | 3 |
| 3 | 4.8 | 50 | 3 |
| 4 | 3.2 | 25 | 4 |
| 5 | 3.2 | 24 | 4 |
| 6th | 3.2 | 25 | 4 |
| 7th | 3.2 | 20 | 4 |
| 8 | 4.0 | 26th | 4 |
| 9 | 4.0 | 25 | 4 |
| 10 | 4.8 | 31 | 4 |
| eleven | 4.8 | 29 | 4 |
| 12 | 4.8 | 27th | 4 |
Bicycle Weight Loss Simulator
A person who started cycling, wants to continue classes all year round. But how to ride a bicycle to lose weight , in the winter? Classes can be conducted at home and do not depend on weather conditions. The home exercise bike is placed indoors, so you can conduct weight-loss trainings at any time of the day.
The conditions of training on a stationary bike do not differ from the rules, how to lose weight on a bicycle. Classes should be held regularly, in the same way. For beginners, they last up to 30 minutes and gradually increase. Adherence to proper nutrition contributes to the process of fat burning . It is necessary to choose the load mode. For weight loss, the recommended speed is from 25 km / h.