Cycling: How do you lose weight by cycling?
Cycling is an ongoing physical activity that burns calories, especially when done at a certain intensity. The bike allows you to work different muscles such as the muscles of the thighs or calf and also keeps the heart active.
According to the World Health Organization (WHO), an adult between the ages of 18 and 64 should do at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. To achieve this, it is recommended that you take more than 10,000 steps per day, or engage in a sports activity of your choice. Cycling can be a good option: in addition to being a more ecological mode of transportation than a car, it allows you to exercise the muscles of the lower body.
Cycling: Does this activity make you lose weight?
Cycling is becoming more and more popular among people who live in urban areas. It allows you to avoid traffic jams or congestion of public transport. Cycling also allows you to exercise on the way to work or school. To understand the effects of cycling on the body and weight loss, researchers from the London School of Hygiene and Tropical Medicine published a study in The Lancet. Compare the different modes of transportation and the loss each causes. Results: Cycling burns the most calories.
For the purposes of the study, researchers studied the profiles of 83,667 women and 72,999 men. They compared the body fat index (BMI) and body fat percentage. The scientists also asked the volunteers what kind of transportation they used to commute each day.
The car was the first means of transportation for the participants. This was followed by walking and cycling. So the scientists focused their research on these two means of so-called active transport. They found that the body mass index of the cyclists was lower than that of the pedestrians.
Male cyclists weigh about 5 kg less than male cyclists. Body fat decreased by 3.26% in women who cycled and by 2.75% in men who exercised.
What are the benefits of cycling?
Cycling is an endurance sport. So it is a moderate but continuous effort. Cycling also allows you to lose weight and gain muscle in the long run. Cycling helps strengthen the quadriceps and hamstrings. When a cyclist puts himself into a "dancer," in other words he takes his buttocks off the saddle while continuing to pedal, they are working on this area of the body. An abdominal belt is also requested.
Cardiac activity is stimulated while cycling. Cycling promotes the proper functioning of the heart by increasing the force of its contraction. It also improves the flow of blood sent from the heart to the organs.
Therefore, cycling regularly promotes weight loss. Thanks to cycling, the body gets rid of carbohydrates (sugar) as well as fats (fats). Therefore, all cycling trips are good for health, because they help to lose weight while strengthening muscles and sculpting the figure.
How do you lose weight by bike?
If you want to lose weight fast, cycling is more than a fun physical activity. Thanks to cycling, you can lose weight quickly and build muscle in the lower body. The key to seeing progress? Regular exercise. Try to set different goals daily to improve yourself. Before starting your bike workout, warm up for ten to fifteen minutes to prepare your body for the effort.
For example, you can start pedaling very slowly, then increase the intensity as you progress. You can also extend your legs and back before riding a two-wheeler.
Mobile applications are also available to help you prepare for your training. The cycle meter guides you through your run and tracks your progress by showing your run time, speed, distance traveled and calories lost.
As you train, change the exercises to work each of your muscles. You can start slowly, before stepping out of your comfort zone by taking roads or country roads of different heights.
Another calorie-burning tip on the bike: Split the effort. To achieve this, it is necessary to alternate moderate and intense efforts. For example, you can pedal vigorously for about twenty minutes before continuing with five minutes of moderate effort, and so on.
Therefore, cycling regularly burns calories. It is recommended to cycle once or twice a week until the first effects appear. On a daily basis, you can consider commuting to work or school by bike. Another option for burning calories: the water bike, which allows you to be more stable thanks to pedaling in the water!