08 Mar Cycling To Get Lose Weight
Cycling remains one of the most popular ways to lose weight.
It is a low impact form exercise that can be performed by people of any age.
Cycling is also a very social way to exercise with most cities and towns having active cycling clubs.
Most importantly – cycling delivers results.
Riding a bike over long distances will use a lot of calories, helping you obtain the caloric deficit that is required for weight loss.
In this post, we’ll take a closer look at cycling for weight loss.
We’ll share the health advantages of riding a bike regularly and offer a few tips to speed up your weight loss.
Let’s get started!
The health advantages of riding a bike
Cycling improves your cardiovascular health
Riding a bike causes your heart rate to increase, pumping blood faster throughout your body.
Over time, this increases the strength of your heart muscle, improves blood circulation and increases lung capacity.
This will reduce the risk of diseases like stroke, high blood pressure, and heart disease.
Cycling is a low impact form of exercise
Riding doesn’t place much strain on the joints, which makes it a safer alternative to running and team sports like soccer.
Being low impact makes it particularly useful for older people and anyone with joint issues.
It also means you can spend more time exercising and burning off fat without increasing your risk of becoming injured.
Cycling burns a lot of calories and helps you lose weight
Cycling regularly is one of the easiest ways to achieve a caloric deficit because it is low impact and burns a lot of energy.
Going for a slow ride will burn about 300 calories per hour, while at moderate intensity you will burn about 600 calories and high intensity can burn as much as 900 to 1,000 calories per hour.
Cycling will also increase your metabolic rate and build muscle.
If you spend just 30 minutes on a bike each day, you can greatly increase the amount of calories you are burning each week.
Cycling can lower your risk of cancer
A research paper from the University of Glasgow found that riding to work could reduce the risk of cancers by as much as 45%.
They also discovered that riding lowered the risk of heart disease by 46%.
The researchers analysed the data of more than 264,000 people in the UK to make the findings.
Cycling reduces the risk of arthritis
Specialists believe that cycling can delay the onset of arthritis and reduces its effects.
Cycling improves your mental health
Aerobic exercises causes the brain to endorphins.
They are the so-called feel good hormones that reduce your perception of pain and trigger a positive feeling in the body.
Researchers have discovered that endorphins will reduce the risk of depression, stress, and anxiety.
Tips for losing weight through cycling
#1 – Get your diet right first
Eating a healthy diet is an important part of losing weight.
Concentrate on eating whole grains, fruits, vegetables, and healthy fats (oily fish and avocados).
Eat whole foods and avoid processed food.
For more information on healthy eating, take a look at this healthy eating guide from the NHS.
#2 – Make it a regular thing
If you are cycling for weight loss, make an effort to get on the bike for a decent ride at least five times a week.
It’s all about how many calories you can burn, so make sure you continue to ride consistently.
The easiest way to ride consistently is to begin commuting to work on your bike.
You could also begin riding with friends every afternoon or morning.
Make riding a habit and your excess weight will be gone before you know it.
#3 – Start slow and gradually increase your time on the bike
If you are new to cycling, it is important to ease into it.
Begin riding at a slow to moderate pace and concentrate on getting time in the saddle.
You really need to get to that 30 minute mark as soon as possible, so ride at a pace that you can sustain for that length of time.
Don’t do high intensity riding initially, as your legs and joints need to get used to being on a bike.
#4 – Use HIIT sessions
HIIT stands for High Intensity Interval Training.
It combines short periods of intense anaerobic exercise with less intense recovery periods.
A simple HIIT workout on a bike would be:
- Warmup for 10 minutes at a slow pace
- Ride as hard as possible for 30 seconds
- Ride slowly for 1 minute
- Repeat this 30 second/1 minute patterns four times (6 minutes total)
- Have a longer break of 4 minutes
- Repeat the intervals once or twice more (depending on your fitness)
- Cool down for 5 minutes
HIIT sessions are very effective at building muscle and burning calories.
However, if you are new to riding, wait a couple of months before pushing yourself at a high intensity.
This ensures your joints are ready for bursts of energy.
#5 – Avoid eating for short rides
Cycling uses a ton of energy!
That’s why riders often take food with them when going for a long ride.
However, when you are trying to lose weight, you shouldn’t take any food unless you are going for a ride longer than 30 kilometres.
You should be encouraging your body to burn fat cells and not the calories from energy bars or sports drinks.
#6 – Get the right gear
Having the right clothing and accessories makes going on long rides much easier.
Don’t panic – it doesn’t mean you have to wear lycra!
You can purchase shorts with padded interior sections for those longer rides.
They look like normal shorts, but will protect your behind from bumps on the road.
You will also need lights for safety, water bottles, bike tools, a spare tube, a pump, and a few other gadgets.
#7 – Take a long ride once a week
Get into the habit of going on a really long ride with friends at least once a week.
This could be anywhere between 30 to 100 kilometres.
This kind of ride will get you accustomed to sitting in the saddle for longer periods, improve you endurance, and burn a lot of fat!
Saturday or Sunday morning is the perfect time for this kind of ride.
You will quickly discover that riding a bike is the perfect way to explore the countryside!
Thanks for reading Cycling To Get Lose Weight.
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