We all know cycling is a fun and enjoyable sport. You can lose weight and fat by cycling. To reap the weight loss benefits of cycling, you need to cycle for a set amount of time and at a specific speed. Here’re the basics of cycling and how to lose weight by doing it consistently.
How To Cycle For Weight Loss
One should cycle for an hour or longer to lose fat. Cycling, a cardio workout that burns fat, is best done within the first 20 minutes. Walking for longer periods of time will result in fat loss. You should cycle for no less than 30 minutes.
Begin With A Flat Surface
Outdoor cycling should be done on a flat surface. After your body becomes more comfortable cycling on a flat surface you will be able to take on hills using higher gears. If you’re a beginner, don’t ride for more than 20-30 minutes and then increase your speed slowly.
Stretch Before And After You Cycle
Outdoor cyclists especially need to be aware of this. You may need to ride on bumpy roads with potholes, for example, as part of your route. It can put strain on your back and increase the chance of injury. Dynamic stretching is a good way to lower this risk.
You can extend your arms, back and legs. Do some exercises for your lower back and spine.
How Far Should You Travel To Lose weight?
You should cycle for about 20-30 kms on average. One should not focus on distance but on the time spent cycling.
How Fast Should You Cycle To Lose Weight?
Outdoor cycling will have a different speed depending on how busy the roads are. If a cyclist is riding on busy streets, one will likely go slower than the next.
You should cycle at a faster speed for one minute and then slow down for the next. You can maintain this speed throughout your ride.
Another thing you can do is to check your heartbeat frequently throughout your ride. The heart rate should reach 110 beats per hour, then rise to 130 beats (for example), and then rest for 10 seconds before it returns to 110 beats.
This is easy to follow if you don’t find it too complicated. You can also follow the two-minute fast pace and two-minute slow pace rules mentioned above. This can help you build your stamina.
Do Some Weight Training
You basically cycle by sitting on a bike seat and pedalling with your legs. You can tone your legs and calf muscles. If you are looking to lose weight gradually, weight training is a must before you start cycling. Do weight training before you start cycling. This will ensure that you are not wasting your time and energy.
Your target will determine how much weight training you do before going out on a bike ride. It should take between 15 and 30 minutes.