Losing weight with cycling: how to drive away the kilos
Cycling is great for losing weight and has many positive side effects. The bike is not only environmentally friendly – while driving the pounds literally tumble down and at the same time your immune system is strengthened in the fresh air. If you take some important tips into account, your body will thank you and you can climb onto the scales with a clearer conscience.
How does cycling help you lose weight?
The cycling brings the metabolism in momentum and thereby boosts the fat burning on. In addition, cycling hasmany advantages over other sports that make it an ideal companion in daily life. Above all, cycling is easy on the joints. About 60 to 70 percent of your own body weight carries the saddle. The round and soft forms of movement strain the joints much less than, for example, jogging . Thus, this sport is suitable for overweight as well as untrained and slightly older people.
When cycling, your body also builds important muscles. More muscle means a higher fat burning and thus more effective weight loss . Depending on speed, body weight and age, biking can burn between 200 and 800 calories per hour. Due to the additional muscle build-up, it can still happen that the scale does not show any weight loss at first, but maybe even an increase – but that too is a good sign. Although muscles weigh more than fat, they contribute significantly to the burning of the unpleasant little stuff.
Cycling keeps you fit and healthy
When pedaling regularly, in combination with a healthy diet , not only the pounds fall, but it also strengthens the lungs and brightens the mood, as in endurance sports after about half an hour of happiness hormones are released.
According to the General German Bicycle Club (ADFC), regular cycling reduces the likelihood of cardiovascular disease by up to 50 percent. The blood circulation gets going and the stroke volume of the heart is increased.
Losing weight with the right training routine
To get a bit closer to the desired weight, you should consider some tips when putting together your training plan.The top rule is: Drive short distances several times a week. This is much more conducive to weight loss than long stretches that you complete once a week. To get started, it’s enough to cycle for about 20 to 40 minutes three times a week.
Start with lower gears – between 90 and 100 rpm are a good guideline. In addition, ensure that you are evenly loaded while driving and avoid high elevations or sprints. Rather pedaling regularly in a light gait instead of building up speed with heavy gears and then rolling the bike by itself. Even those who come too much out of breath when cycling, burns less fat, as for a good fat burning sufficient oxygen is necessary.
A heart rate monitor or another heart rate monitor is helpful here. You sound the alarm when your heart rate is too high. Only in the right frequency range does the body actually break down fat reserves. According to the ADFC, this is 60 to 70 percent of the maximum frequency. You can even calculate your maximum heart rate while cycling with this formula: 208 – (0.93 x age). If you are unsure whether your current health permits cycling, be sure to ask your doctor for advice.
Set the bike correctly
So that losing weight while cycling is also fun and you do not contract any muscle tension, your bike should be adjusted to your individual needs. That starts at the saddle height. Even in the lowest pedal position, your legs should not be fully extended.
The distance from the saddle to the handlebar also plays an important role. Since you can not change it, you should pay attention when buying a bicycle that it fits your body ergonomics. Make sure that your forearm length and hand fits between handlebar and saddle. If there are still two to three centimeters left, the distance is ideal.Furthermore, the correct adjustment of the handlebar is important: If it tweaks in the neck, you should raise the handlebars to relieve your neck. If in doubt, get advice in a bike shop.
Tip: Special clothing such as padded cycling shorts can help you avoid a sore bottom. Cycling gloves also prevent blisters and slipping hands on the handlebars. In addition, a well-fitting bicycle helmet is essential.
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