Bicycle for weight loss. Does cycling help you lose weight: pros and cons Does cycling help you lose weight

Losing weight by cycling is the cherished dream of many people. Many people think: as a child, they rode a bicycle and were slim. Maybe, instead of buying a ticket to the gym, it’s better to buy a bicycle to lose weight and, with its help, regain your former shape and good mood?

Losing weight with a bicycle: advantages and disadvantages

According to reviews conducted on the Internet, among people aged 25–35 years, the votes were distributed as follows:

Advantages:

• lack of regular costs compared to visiting fitness clubs and gyms;
• the opportunity to feel like a pioneer;
• freedom (in relation to everything: choice of bike, equipment, route and regularity of training);
• skating helps mental relaxation and gives you the opportunity to be alone;
• combining training with photography, the opportunity to swim and sunbathe, and making cycling part of a family vacation.

Some respondents noted among the advantages the lack of nervousness while waiting in line for exercise equipment, as well as the absence of “a large number of sweaty bodies around.”

The following reasons were cited as the disadvantages of this method:

• the possibility of a bicycle accident as an nuisance, especially outside the city;
• bicycle injuries and dangerous proximity to public transport;
• the need to purchase a bicycle and equipment (large one-time costs);
• lack of bicycle storage;
• pollution in urban environments and lack of bicycle paths;
• lack of control over the load done;
• impossibility of regular classes in the winter season.

Of course, as the saying goes, “those who want, look for opportunities, and those who don’t want, look for reasons.”

It's the same with using a bike to lose weight: if you don't feel the joy of simply riding a bike, then don't expect to be able to force yourself to regularly log miles to lose fat.

Are the listed disadvantages relevant?

• If you drive correctly, you can minimize the risk of an accident.
• If most of the route lies outside the city, you can discount the poor environmental situation on major highways. After all, you can order a fashionable device - a bicycle respirator - from an online store.
• Currently, there are many ways to mount and store bicycles, almost on the ceiling, using the bike under furniture elements.
• allow you to monitor calorie burning very clearly, performing all the necessary calculations.
• There is one that helps with cycling in winter.

Thus, all shortcomings upon closer examination are completely surmountable. But many people still, trying to find a compromise between a bicycle and comfortable watching TV during exercise, use an imitation of a bicycle - a simulator.

The benefits and harms of an exercise bike

The obvious benefit of an exercise bike is that people with medical conditions can exercise on it. In the event of a sudden hypertensive crisis or deterioration in health, you can lie down, take medications and call a doctor. This is difficult when you are on a bicycle trip, especially if you travel a couple of tens of kilometers along country paths.

Otherwise, cycling for weight loss is not comparable to the monotony of sitting on an exercise bike. After all, on a bicycle, the whole body works as a single whole: the organs of balance and vision interact, the spine is in constant motion, especially if you ride over rough terrain.

When performing exercises on an exercise bike, coordination of movements is minimal: it is enough not to fall off the chair. Therefore, additional muscles are not involved in the work. In addition, an important element when doing cycling is the change of impressions: the benefits for losing weight are incomparably greater if time flies by.

What should a bike be like to lose weight?

A weight loss bike doesn't have to be heavy. Many people confuse a vehicle with a weight. The bike should be comfortable, because it not only carries out classes, but also serves as a means of transportation and returning home.

A good compromise would be to choose a mountain bike or mountain bike. It makes it possible to make both road trips and move along forest paths, as well as “screw in” the pedals while standing on them. If you often use this method of riding in combination with others, you can lose weight much faster than with monotonous and monotonous riding.

On a bicycle, the very pace and nature of muscle contraction do not imply maximum muscle tension, as when doing, for example, powerlifting. “Short-circuits,” in which the calves and thighs refuse to lift the bike up the hill along with the cyclist, occur during mountaineering. In addition, eating chocolate immediately improves the ability of muscles to contract.

Basic Principles of Cycling for Weight Loss

You should know how to lose weight using a bicycle at your body weight. To do this you need to make a few simple calculations.

Determine how much mass you need to “burn” while riding a bike. Remember that the first kilograms are lost very quickly, and approaching the ideal weight requires much more time and energy expenditure.

Buy accurate electronic scales and make it a rule to weigh yourself in the same clothes (preferably without them at all), at the same time of day (for example, in the morning on an empty stomach). Know your exact body weight.

How long should you ride a bike? Let's give a simple example: if you, with an initial weight of 120 kg, decide to lose 20 kilograms of excess weight, then know that when 1 gram of fat is burned, 9 kcal of energy is released. Therefore, during training, (20,000 * 9) = 180,000 kcal should be released. If you decide to ride evenly from May to September, then for each month you need to burn 180,000\5 = 36,000 kcal.

Using special formulas, you can determine the energy loss during cycling for your body weight. You can find online calculators, for example, here:

• http://beregifiguru.ru/
• https://mcvita.ru/know/biking-calk.php

By entering the data, you can find out that for a weight of 120 kg, in one two-hour trip at a calm pace at a speed of 10 km/h, you can burn up to 2500 kilocalories.

So, in order to burn 36,000 kcal per month for a person with an initial weight of 120 kg, he must make (36,000\2500) = 14.4 trips per month.

In other words, every other day there should be a two-hour trip. In addition, you need to ride correctly: one two-hour ride will bring much more benefit than two hour-long ones. The fact is that In the first hour, energy consumption comes from easily broken down animal starch - glycogen, and only in subsequent hours does fat begin to break down.

Using the calculator, you can determine how much you need to ride, depending on time, speed, load and initial body weight.

• Try not to drink a lot of water, both during training and after: learn to first hold water in your mouth, and then divide one sip into 3-4 small ones. To better quench your thirst, it is recommended to squeeze lemon juice into water.
• Bring a backpack and a change of clothes that absorb sweat well. If you are sweating, change into dry clothes before heading home.
• After a trip, no matter how much you want to eat well right away, you need to wait an hour or two. Remember that all calculations were based on the fact that food consumption did not increase.
• After training, it is useful to eat low-calorie foods: vegetables, fruits, fiber, low-fat fish.

In conclusion, I would like to say that with patience and regular trips, you can lose weight not only with excessive loads, as many imagine, but also with a very calm pace of driving. The main thing is not to forget that a trip in which you travel at least 20 - 25 kilometers every day will be useful.

Only if you learn to perceive the time spent behind the wheel of a bike not as violence against yourself, but as part of your life, will you be adequately rewarded for your efforts.

It is this kind of load that will lead to the long-awaited result and strengthen your body, as well as bring the joy of communicating with nature.

Cycling is gaining popularity. More and more city residents are consciously switching to two-wheeled transport, abandoning comfortable cars. Bicycling ceases to be seasonal - even in winter, cyclists on the roads will no longer surprise anyone. Why do followers of a healthy lifestyle love bikes? Will this equipment help you lose weight and stay in good physical shape?

Which muscles work more intensely during cycling?

The main load falls on the lower half of the body:

Intensive work of the muscles of the lower body helps to effectively combat cellulite in problem areas of the hips and buttocks

Cycling cardio also brings tangible health benefits:

Moderate exercise is allowed even if you have problems with the joints and spine.

To lose weight, you don’t have to immediately purchase an expensive model - budget options are also suitable for cycling

Rollerblading vs cycling: which is more effective for losing weight?

In an hour of roller skating, kilocalories are burned slightly less than when riding a bicycle at an average speed (up to 15 km/h).

But more muscles are involved: when cycling, the hips, calves and buttocks work intensively, while rollers force the whole body to balance, including the muscles of the back, abs and arms.

Table: comparison of calorie consumption when roller skating and cycling

Weight loss over a month of regular rollerblading and cycling at an average speed will be approximately the same. Therefore, for weight loss it will be useful to alternate these activities.

If we consider this sports equipment from a practical point of view, we can draw the following conclusions:

Special equipment is a guarantee of safety

In order to lose weight more intensively, it is necessary to combine physical activity with balanced fractional meals and do not forget about maintaining the correct drinking regime.

Bicycle or exercise bike?

A bicycle and an exercise bike work the same way when losing weight. But if the first training requires suitable weather conditions, then you can train on the simulator at any time of the year and in any weather. If you don’t want to visit a fitness club, you can install the equipment at home. That's why, if your budget is limited, it makes more sense to opt for an exercise bike. It is easy and convenient to use; even inexpensive models today are equipped with special equipment that allows you to take into account:

The projectile allows you to independently adjust:

If you have problems with your back or lower back, choose a model with an inclined stand - it will help relieve the strain on your back

Who is the bike not for?

Not everyone will benefit from a bicycle. You will have to refuse classes in the following cases:

You should exercise with extreme caution even if you have minor problems with your joints, as they place a lot of stress on them. It is good to use special pads that will relieve the load and protect your knees and elbows from damage. In any case, before you start training, you should consult your doctor.

Where to begin?

Before starting classes, you need to determine their purpose and expected conditions, and based on this, select a bicycle model and equipment. If you're a beginner looking to hit the trails at your local park, you don't need a fancy mountain bike. For starters, you can get by with a budget city one. Try renting several models, then you will get a feel for which bike is best for you.

Choosing equipment

Clothes and shoes

If you are not a professional athlete and do not intend to participate in cycling races, do not spend money on specialized professional clothing. Thin, stretchy and very form-fitting, it is designed to keep the wind out of the way when riding fast. Any comfortable sportswear is suitable for cycling. It’s good if it’s bright, so you’ll be more visible on the road. Shoes should be selected with a solid low sole, the latter must have good grip on the surface of the pedal so that the foot does not slip. The main thing is to dress according to the weather, then you will not overheat or freeze.

Essential equipment

What will be needed at first:

Types of heart rate monitors

The most convenient device to use, it is equipped with a simple mechanism for adjusting the fullness, but its readings are not always accurate. It has a sensor on the wrist or on the finger, suitable only for periodic measurements, as it detects the pulse with a delay of several seconds
Most popular among athletes, but when sweating occurs, pulse detection may occur with some delay
The electrode that detects the pulse is sewn into the belt, and the data is displayed on the receiver in the form of a wristwatch; this model is waterproof and is considered the most accurate

The range of cycling gear is huge, but splurging on gear makes sense once you've reached an advanced level. For beginners, the above is quite enough.

How to choose the right bike for a beginner?

The size of the bike is selected taking into account your height. When choosing a model, it is important to consider your riding style and the terrain you plan to travel on.

Rostovka

The size of a bicycle is the size of its frame. They come in large, medium and small. The difference in weight between adjacent sizes is about 200 g.

Table: standard size chart for adult bicycles

If you are short, you don’t need to take a heavy bike. With a high frame you will quickly get tired, and you will not be able to develop high speed. Overweight people should pay attention to mountain bikes or cruisers.

Choosing a model depending on the terrain

Bicycle models

You can also ride around the city on a mountain bike, but it is better to use it for country walks or riding on dirt roads in parks. The cruiser is heavy, so it accelerates very slowly. Due to the thin wheels, it is completely unsuitable for country cycling on uneven and muddy roads. High-speed A bike racing model is not a good choice for a beginner. Despite its maneuverability, this model is not suitable for off-road use.

The optimal route for cycling training

Beginners need hard asphalt or a flat dirt road with no ups or downs. Road bumps can be traumatic for an unprepared body - they force joints to work under increased load. Not every city has special bike paths, so a park or a quiet, deserted street is a good place for cycling.

Correct body position is the key to effective and safe training.

Types of cycling exercises for weight loss

If you are just getting used to a new equipment, in the first month it is enough to do regular - at least twice a week - forty-minute bike rides at an average speed, in a mode that is comfortable for you.

During training, it is important to monitor your heart rate: fat is burned at a heart rate of at least 65–75% of the maximum threshold.

The maximum threshold is calculated using the following formula: 220 minus age and minus 30%.

It is very convenient to use a heart rate monitor to measure your pulse.

To ensure that the weight loss process does not get stuck, after a month the skating should become more intense: interval training or a short sprint can already be included in the program.

Interval training

This training consists of alternating high and medium intensity loads. Interval exercise burns 3 times more fat than regular exercise, which is why it is most effective for weight loss. The optimal duration of such a lesson is 30 minutes. Interval training can be considered alternating between driving on a flat road and going uphill. Riding on a flat surface provides aerobic exercise, which burns fat, and climbing provides strength exercise, which is responsible for building muscles.

Table: example of interval cycling training

Short sprint

This workout is for more advanced cyclists. It develops endurance. Fast driving can be replaced by going uphill, the load in this case will be similar.

Table: training scheme

Fat burning cardio workout on an exercise bike

Bad weather is not a reason to give up cycling; at this time you can exercise on an exercise bike in the gym or at home (if available). Cardio exercises are especially effective for burning fat; they are used by athletes when cutting.

Benefits of exercising on an exercise bike:

Table: example of cardio training for burning fat

Intervals alternate throughout the workout.

Video: Denis Semenikhin’s expert advice on performing cardio training on an exercise bike

10 important rules that should not be neglected

Nowadays, many methods are being created to correct weight and get rid of excess fat accumulation, but well-chosen physical activity remains one of the most effective ways to lose weight. Diets, medications, various surgeries and other modern options leave the body without proper stress: because of this, after losing weight, the skin can remain flabby and the muscles weak, which does not correspond to modern ideas about beauty.

Not everyone can go to the gym, go to the gym, or even go to the pool - they don’t have enough time, and they don’t have the patience to exercise at home. In addition, doing exercises in the enclosed space of a city apartment is quite boring, and the environment is not conducive to this - there are always household chores.

But many people like to ride a bicycle, and not alone, but with friends or in a company: it’s much more fun and interesting, and fresh air is good for you; besides, we always have time to “stay” in the apartments in the winter.

With the arrival of warmer weather, many people remember that they once “raced a bike” quite well, and this skill is not lost with age - although sometimes you need to practice a little. Regular cycling not only improves your mood and well-being. Cycling is also an excellent means for losing weight and burning fat; cycling helps to create a slimmer, stronger figure - this should not be “discounted”.

Why do people lose weight on a bike?

Why is cycling so good for weight loss? Regular cycling helps the body become more resilient and improves immunity, develops and trains coordination of movements, improves the condition of the lungs and blood vessels, strengthens the heart muscle - we can say that this is the best type of cardio training.

In addition, such unobtrusive cycling training allows you to admire nature more often - even if it is urban - and communicate with friends, or even make new acquaintances - given the modern lack of communication, this is the most important advantage.

When we ride a bicycle, our heart starts beating faster, and our metabolism also speeds up - of course, this requires energy expenditure and calorie expenditure. We also begin to breathe more often and deeper, and the cells receive more oxygen, which promotes the rapid breakdown of fats. In the process of actively pedaling, a lot of energy is released: the body begins to get rid of excess water, releasing it both in the form of sweat and when exhaling. But fats are not broken down immediately: first, “fast” carbohydrates are consumed - this is sugar contained in the blood, and the body can “stay” on it for about 30-40 minutes. After this, it “gets” to fat reserves and receives energy from them: to get approximately 9 kcal, the body needs to break down 1 g of fat.

How many calories are expended?

Cycling is a fairly energy-intensive way to lose weight, which allows you to burn 250-800 kcal per hour, and this figure depends on many factors: time of year and climate, weather and the nature of the road surface, speed and slope of the terrain, as well as individual data - age, height, weight, health, level of fitness, etc.

How to make your training more effective

Cross country cycling

Of course, cycling over rough terrain will give a more noticeable result for weight loss: if you ride uphill, on sand, pebbles, or constantly change your speed, energy costs will increase. For example, if you ride at top speed for about a minute, and then switch to a calm pace for a couple of minutes, your metabolism will speed up significantly, and the achieved level will remain for another 1-2 hours when the ride is over. In the city it can be difficult to find rough terrain, but to complicate the ride you can use weights by putting them on your ankles: they are now available in different sizes, from 250 g to 5 kg in weight. On a modern bicycle with an additional set of shiftable gears, it is better to set the most difficult one so that cycling is most effective for losing weight.

Which bike is best for weight loss?

First, a little about the bike itself. There are rules for choosing it, but first of all you need to remember that you are not going to pump up your leg muscles, but to lose weight - the gear system will help here. When you can regulate the number of pedal rotations, it is easier to choose your load: your legs will not get too tired, but calories will be expended in any case.

Learning to sit on a bicycle correctly is the first thing to do: if the seating position is incorrect, proper cycling becomes impossible, and the effect of training for weight loss will be small. The torso should be directed almost parallel to the ground: the steering wheel will have to be lowered and the seat raised - the legs must be fully straightened while driving, otherwise they will relax and begin to hurt. This position is also good because it allows you to give sufficient load to the muscles of the buttocks and abdomen.

Where should you ride your bike?

Now about where and how to ride a bike specifically for weight loss. It’s better to start gradually to get used to it: you don’t need to strive to master steep ascents and descents if you haven’t done this before - ride on a flat road, away from busy highways. On flat sections of the road, increase your speed - this will burn fat faster, and try riding on areas with soft and smooth terrain, where there are gentle ascents and descents.

Rules for cycling for weight loss

Regular cycling is the best guarantee of success in losing weight. There is no need to ride all day when you “have time”: try to ride a bike every day, for 15-20 minutes, and to start, set aside three days a week. When the muscles begin to get used to it, the load needs to be increased by adding time: ride for an hour, and then 1.5 hours, and don’t skip workouts - however, you won’t want to do without them.

You also don’t need to pedal too fast: don’t forget - the goal of the workout is to lose weight, not to pump up the muscles in your legs, so 80-90 rotations per minute is enough. You can track the “correctness” of your training by focusing on driving speed; it’s good if there is a sensor: the optimal effect is obtained at a speed of 15-25 km/h. You need to press on the pedal with the place where your foot meets your toes, and not with your toes or your heel.

Skating should be combined with other physical activities - for example, regular aerobics, and you should monitor your diet. Cycling is unlikely to help you lose weight if you rely on fried chicken and cakes to burn calories.

In general, you don’t need to eat anything an hour before cycling training and for an hour after it - this is the minimum period of time. But you can and should drink, but under no circumstances should you drink tonic or sweet drinks: when going for a ride, take a bottle of clean still water with you. Try to drink a glass of water before and after training as well. This will improve the weight loss process and help avoid dehydration.

From time to time, get off your bike and ride it next to you - this is a great form of exercise for losing weight. The leg muscles will not be able to quickly get used to the load, and even more calories will be burned during the workout. The muscles of the arms and back, on the contrary, will be able to rest: this way you can ride longer, but will save yourself from overload and problems with well-being.

Cycling is a good way to lose weight and improve your overall health. In addition, cycling does not take much time and is relatively inexpensive. In this article we will give 14 tips on how to effectively lose weight while cycling.

1. Set realistic goals

When losing weight, body mass index (BMI) is usually used as a goal. There are many calculators on the Internet for calculating the BMI index. When calculating BMI, body weight in kilograms is divided by height squared in centimeters. Body mass index is used by doctors and allows you to assess the degree of obesity in the body.

In addition, you can focus on the amount of body fat as a percentage. The amount of fat in a healthy man's body is 15-18 percent, in a woman's body - 25-32 percent. Men who regularly cycle and go to the gym can reduce their body fat by up to 8-10 percent; women can reduce their body fat by up to 24-28 percent. Special scales are commercially available to measure body fat levels.

2. You can lose about one kilogram per week

You can lose more, however, as studies show, with sudden weight loss, the weight returns quite quickly. Therefore, losing weight should be smooth and involves changing your lifestyle. After all, you not only need to lose weight, but also maintain your body weight at a certain level.

Experts say that it is possible to lose one kilogram of excess weight per week if you devote one hour a day to physical exercise and follow an appropriate diet.

3. Try to train at a medium pace

In order for the body to begin burning fat, a training pace is required at which the heart rate will be 68-79 percent of the maximum. There are many different heart rate recording devices available on the market.

If you don't have a heart rate monitor, you can use your driving pace as a guide. According to experts, it is necessary to pedal so that your breathing becomes difficult, but not to the point of wear and tear. You must be able to communicate while riding. You need to devote at least an hour a day to exercise.

4. Use a bike as a means of transport

It's no secret that a bicycle can be used as a means of transport. At the same time, you devote the time that you usually spend on the road to physical exercise. Recent research carried out by the University of East Anglia and the Center for Diet and Exercise found that people who use a bicycle for transport lose an average of seven kilograms more per year if they commute for around 30 minutes each way.

In addition, cycling has been shown to improve concentration, creativity, and help keep stress levels at a comfortable level. This means that when you arrive at the office, you will work more efficiently.

5. Two or three workouts per week should be high intensity.

High-impact training is necessary to make your cardiovascular system better able to adapt to exercise. At the same time, your muscles burn significantly more calories. There should be at least 2-3 high intensity workouts per week. If you like a fast pace, then significant physical activity can be added to your daily workouts.

High loads mean that the heart rate should increase to 70-90 percent of maximum. In this case, your breathing should become so difficult that you should be unable to carry on a conversation. There is no need to try to maintain a high pace throughout the entire workout. Interval training is most effective.

Experts recommend adding high loads to your regular workout. At the same time, the body begins to work in the so-called “anaerobic mode”, in which a large amount of fat tissue is burned and muscle mass is built up. It is known that muscles during intensive work consume a significant amount of calories.

If the weather is bad outside, you can go to the gym, where there are exercise bikes. Of course, an exercise bike cannot be compared to a bicycle, but it allows you to train when it is raining or severely frosty outside.

6. Healthy sleep is essential

Sound and healthy sleep is also very important for effective weight loss. Research shows that people who sleep 6-8 hours a day lose more weight and are more resilient to stress. People with poor sleep quality tend to be more irritable and eat more food because they have poorer judgment of satiety.

7. Monitor your results

Recording your results and successes helps maintain your motivation levels. However, be prepared for the fact that weight loss is an uneven process. This week you may lose a kilogram, but next week the success will not be so noticeable. The main thing is overall weight loss.

If you record body weight and the amount of adipose tissue, then it is better to take these measurements once a week in the morning. To monitor your progress, you can use the online service Strava or similar.

8. Use other types of training

Cycling is a great way to lose weight. But don’t forget about other types of training, including fitness and stretching exercises. Fitness allows you to relieve tension from the leg muscles; stretching is necessary for more effective restoration of muscle tissue and tendons.

Dumbbells, Pilates, swimming, Zumba and boxing work well as additional workouts. Pilates and yoga are good stretching exercises. Additional exercises allow you to increase muscle mass. And the more muscles, the more calories the body burns.

9. Eat less but more often

Nutritionists recommend eating high-quality food in small portions every 3-4 hours. This diet allows you to maintain a stable metabolism and burn fat tissue more efficiently. That being said, if you don't overeat, you'll have more energy to ride your bike by the end of the day.

10. Avoid sugar and processed foods

Sugar and processed foods can provide a lot of energy, but they have fairly low nutritional value. In addition, sugar is quickly deposited in the form of adipose tissue “in reserve.” Therefore, for more effective weight loss, you need to limit your sugar intake.

Also, you should not overuse various sports sugar-containing gels and bars. They are good for competitions and long distance races. But if you're trying to lose weight, you should eat a well-balanced meal before your workout and include fruits or nuts as sources of sugar.

11. Eat lean foods, fruits and vegetables

When losing weight, proper diet is very important. Your body needs a certain amount of proteins, fats and carbohydrates for stable metabolism and muscle recovery, which is very important for effective training.

Nutritionists recommend eating high-quality food with high nutritional value and low calorie content. Eat foods that contain lean proteins such as fish, chicken, beans and beans. You should also eat fresh fruits and vegetables, whole grain bread as a source of carbohydrates, and foods with a low glycemic index. This simple rule is not so easy to follow. However, if you manage to stick to the diet, you will definitely lose weight.

12. Try exercising before breakfast

During training on an empty stomach, significantly more adipose tissue is consumed. You should not exercise on an empty stomach if you plan to exercise for 30 minutes to an hour.

13. Avoid overeating and fasting

Sometimes people want to lose weight so badly that they work out or go hungry. Such methods of losing weight should be avoided, as the results are very short-lived and the body quickly gains weight.

Nutritionists give the following analogy: “The body’s metabolism is like a fire. To maintain combustion (burning fat), it is necessary to add a small amount of fuel every 3-4 hours. If you stop eating, your body switches to “starvation mode” and burns fewer calories. When you fast, you will lose weight for a period of time. However, after a week or two, body weight will return to its previous level.”

If you exercise too intensely, you will use up energy very quickly. In addition, very intense training, especially if you are not a professional athlete, can be traumatic.

If you severely restrict yourself in calories, then it is obvious that your body will not receive enough energy and nutrients. And therefore, training will be less effective. At the same time, the body will most likely go into “hunger strike mode”, reduce calorie consumption and begin to store any excess nutrients “in reserve” in the form of adipose tissue.

If you want to lose weight, it is recommended that men consume 1,900 calories per day and women 1,400 calories. At the same time, it is necessary to lead an active lifestyle and monitor your diet.

14. Enjoy the ride!

One of the advantages of cycling is the abundance of positive emotions. A quick ride down a hill, a bike ride along an embankment or a cross-country ride will make you forget you're training. Take a bike, gather your friends and go for a ride!

Hello my dear readers. Our topic today is cycling for weight loss . How effective is this way, how to properly organize trips and what is better for slimming - running or cycling?

About the benefits and the dangers of two-wheeled transport

Why suddenly a bicycle? Experts say that it has a lot of advantages. Riding a bike is not just fun, it's very useful physical activity, which

• Suitable for all ages
• Improves the functioning of the cardiovascular system
• Trains the respiratory system, helps saturate our lungs with oxygen
• Enhances metabolism
• Trains our endurance

• Involves several muscle groups at once, increases their tone
• Boosts immunity
• Improves the vestibular system
• Helps burn calories (half an hour at an average speed “takes away” about 200-300 kcal) - a point that interests us especially, isn’t it?
• Makes riders fit, lean, strong and resilient
• In general, it lifts your mood and helps fight stress (which is much better than eating depression with various high-calorie treats).

About contraindications yet we must not forget.

These include severe forms of diseases of the joints and spine, as well as heart and vascular diseases. However, everything is individual, and in any case you should visit a doctor’s office - sometimes moderate cycling will only be beneficial.

Reasons for losing weight

Why does a person lose weight while riding this vehicle?

The answer is obvious, I think - because it is excellent physical activity. It is a mistake to think that only the legs work. The seemingly static posture of the rider is deceiving, because riding a bike is an excellent cardio workout.

The whole body is trained here, different muscle groups are involved . First of all, these are, of course, the muscles of the lower extremities - the lower leg and thigh. Then come the abdominal muscles (they are “responsible” for tilting the torso while driving and turning).

The muscles of the shoulder girdle are also trained, but to a lesser extent (the hands hold the steering wheel, control it while driving, and the tension is sometimes very high). The back muscles are also involved; together with the arms, shoulders and abs, they help maintain balance.

Work for results

How much weight can you lose by cycling?

Everything is individual here. Different sources give different figures, but the general conclusion is this.

If you are looking for quick weight loss, this is not the bike for you. This type of transport is designed for the long term. Experts say that during the warm season (six warm months of the year), by constantly riding (several times a day), you can lose up to 10 kg. A little? Maybe. But considering that these 10 kg will go away almost forever, it’s worth it, don’t you agree?

What is better - running or driving?

The load on the rider is quite large and is equal in strength to that received by the runner. The difference is that when running a person leans, literally jumps from foot to foot, and the spine also bears a large load, which is not the case when riding a bicycle.

This is just the right time to talk about what is better - running or cycling?

Opinions on this matter are divided.

Some say that to lose weight it is better to run - this way the excess weight goes away faster. Others say that cycling is an excellent choice for those people who have osteochondrosis, flat feet, scoliosis and other diseases of the musculoskeletal system.

In addition, they are better suited for obese people than running, since in this case there is no stress on the spine that can cause hernias.

The general consensus is that cycling is a less intense way to lose weight. An hour of running burns more calories than an hour of driving. But at the same time, racers work not only to lose weight, and even more likely not so much for it.

To a greater extent, a person’s endurance is trained here, muscles are strengthened and the entire body is tempered. If we take it, as they say, “by kilometer,” then on average, per kilometer of running you will burn the same number of calories as if you rode three kilometers on a bike. But the latter will take you less time.

It is worth noting that if we talk about an exercise bike, then the answer will be in favor of running. If you are studying on simulator in the gym or at home, then in this case only the legs are used.

Yes, on an exercise bike you can set different loads and intensity, but on a real bike you also perform movements with your upper body, the activity of such a ride is higher and you lose more calories.

Another popular, similar question: What is more effective - walking or cycling?

The answer here will be approximately the same as above, but in favor of the bicycle. A bike, of course, will “work” better for weight loss than regular walking (well, unless you do race walking or walk all day long).

How to ride to lose weight

To start -

Buying an iron horse

People experienced in this matter say that you shouldn’t immediately run to the store for the latest model of the newfangled “big bike”. If you have the most ordinary, old, shabby two-wheeled vehicle, sit on it first.

It may well happen that you don’t like such walks, or some other reason will prevent you from doing it. Have you already spent money on buying a bike? Therefore, in the beginning, just drive the old one for a few days or even weeks, and if you realize that it’s worth it, then buy a new one.

When purchasing you should consider primary requirements:

Your bike should have a shifter (so you can adjust the speed and number of pedal strokes for different riding conditions)

Thin wheels are better (less friction when driving)

The bike should suit your height.

What to take on the road

To start driving you will need:

• Helmet. Do not neglect this minimum security measure.
• Bright clothes (made of breathable materials) that will help drivers on the road see you in time.

• Mount (on frame) for water bottle
• Portable pump (you never know when you'll need to pump up your tire)
• Repair kit (if you travel far, it's worth having on hand)
• Cycling computer. A useful thing that helps you track the distance you've traveled, counts your heart rate, and does a whole host of other good things - it all depends on the price.

• Special gloves. They absorb sweat well and at the same time help protect your hands from impact if you accidentally fall. Knee and elbow pads will also help.
• Gel seat. Another useful accessory that softens the ride and helps avoid body pain - important for beginners, I think.
• Light source - if you drive in the dark. A flashlight on a battery to shine forward, and a reflector or red light back.

Road Safety

Despite the fact that a bicycle is a fairly simple form of transport, we must not forget about safety.

Before a trip, you should definitely check your brakes and it won’t hurt to learn how to use them correctly, especially on a descent.

Also, while riding, you need to be extremely careful and pay attention to the cars around you. It is better if you think over your route in advance - this way you will avoid the risk of ending up at an unfamiliar intersection or in an inconvenient place for riding.

Rules for beginners

Beginners need to learn the main thing - there is no need to rush. You are not going for world records, you are going for your health and good figure. You need to start with 15-30 minutes a day, riding every other day.

At first, evidence that everything is going as it should will be pain in the muscles after the trip - if they hurt moderately, it means you have given enough load. If they don’t hurt, it means you haven’t ridden enough.

Another important condition is that you need to control your pulse. On average it should be around 120-140 beats per minute. If more, stop, rest, reduce the load.

It is also worth knowing that fat burning begins after about 40 minutes of driving at an average speed of 19-25 km/h. Before this, you use up energy reserves. But, I repeat, do not ride for an hour at a time - everything is good in moderation and everything needs to be done gradually.

On average, if you strive for a good result, your training should become regular - 3 times a week for 1.5 hours.

Types of training

To enhance the weight loss effect, skating It's worth diversifying. Of course, you can just ride around admiring the scenery. Is it possible to carry out

Interval training

What it is?

This is driving on slightly rough terrain, for example, in a park. Alternating between uphills and downhills helps strengthen muscles and burn fat. You need to start at an average pace, then increase the speed.

The duration of the training is about one and a half hours.

Another way -

Short sprint

What it is?

This is already driving through very rough terrain, where there are many hills and hills.

The scheme is something like this:

• First, for the first ten minutes you warm up at an easy pace.
• Then you ride uphill for two minutes, standing on the pedals.
• Then you rest for two minutes, sit in the saddle and just ride on flat ground.
• Then we pick up speed for half a minute, then drive exactly for a couple of minutes, pick up speed again for half a minute, and then drive exactly again.
• Next, you ride up and down hills for several minutes, alternating with riding on flat terrain, thus using all your muscles.
• The last three to five minutes of the workout are devoted to normal driving at normal speed.

The duration of the training is approximately half an hour.

Healthy eating

It will also be important to say about a balanced diet. If you're serious about losing weight on two wheels, you'll want to pay close attention to what's in your fridge.

Fatty, fried foods, late visits to the kitchen, fast food, buns and soda - all this should be a thing of the past. Nutrition is more important than any workout.

Also, be aware of when you eat before and after your workout. You should not ride with a full stomach; it is optimal to eat an hour before the trip. Also, you don’t need to pounce on food immediately after; wait 30 minutes to an hour.

What to remember

So, what have we come to, what is the most important thing we learned today?

• Bicycle – good weightloss remedy.
• It not only helps you lose weight, but also strengthens your entire body and makes a variety of muscles in your body work.
• There are a lot of indications for riding it, but there are also contraindications - you should visit a doctor before training.
• When riding, you need to remember safety.
• Proper nutrition is an important point in the fight for slimness.

In general, the best way to lose weight in this way is to alternate cycling (in this case, cardio training) with strength training.

That's all for today. See you again, dear friends, and don’t forget to share your opinions in the comments and subscribe to blog updates.