Cycling – an effective way to lose body fat. Health benefits of cycling
Cycling is a form of physical activity chosen very willingly by many people who want to get rid of excess weight. During such a form training we do not get tired as much as in the case of jogging, and We can also enjoy fresh air and beautiful surroundings. What is more, thanks to a bicycle we can see more, because we are able to do more kilometers. kilometres. How to ride a bike to lose weight? Does cycling have more health benefits? health benefits? Let’s see!
- 1 Benefits of cycling
- 2 Health effects of cycling
- 3 How to ride a bike to lose weight?
- 4 Stationary bicycle – benefits
- 5 Cycling – what else should we bear in mind?
Benefits of cycling
Cycling is a great way to lose weight, because just one hour of such physical activity allows you to lose up to 500 kcal. Thanks to a bike we have an opportunity not only to sculpt our figure, but also to strengthen and model leg muscles. Pedalling has also other health benefits: it allows us to get oxygen, improves our mood, regulates blood sugar levels, helps to lower the level of bad cholesterol.
It is worth riding a bike if we want to improve our condition and fitness. Systematic rides accustom our body to regular movement, improving the functioning of the nervous and cardiovascular systems. What is more, practically everyone can use a bike, and the only contraindications contraindications for the use of this equipment are serious cardiovascular diseases and advanced joint or spine diseases. spine.
Health effects of cycling
In order to achieve health benefits from cycling health benefits of cycling , you do not have to pedal fast and hard. pedal. Even a short trip at a moderate pace will allow us to to enjoy the movement and the benefits that come with it.
Cycling prevents coronary heart diseases
This benefit is associated with any type of physical activity. Cycling allows us to oxygenate our body. Moreover, by maintaining the correct position while cycling, we support the respiratory phases through the muscles of the shoulder girdle. Activity has a beneficial effect on the circulatory system and stimulates the whole body to move, allowing us to maintain healthy blood vessels, as well as bones and joints. Systematic exercise is also an excellent prevention of varicose veins.
Cycling does not strain the joints
Many types of physical activity, in spite of many advantages, carry the risk of burdening and thus also damage to the joints. Meanwhile riding a bike, we can slim our figure and sculpt the muscles of our legs, without without putting any strain on the knees.
During cycling we engage muscles: triceps calf, hamstring, quadriceps quadriceps, biceps femoris, gluteus maximus. During pedalling pedalling, the muscles of the backbone, abdomen and (to a small extent) the upper limbs work as well. to a small extent) of the upper limbs. While cycling, the muscles remain in the When cycling, the muscles remain in the diastolic phase longer than in the contracting phase. The muscles are not loaded with the weight of the whole body. In this way, the risk of strain and and joint injuries is significantly reduced.
Cycling and physical condition
Cycling can effectively improve our physical condition and motor coordination. Systematic trips allow us to keep in good shape and enjoy high motor endurance.
Cycling improves our mood
During physical activity the amount of endorphins increases. amount of endorphins, which directly affect our mood. If we ride a mobile bike in the fresh air If you ride your mobile bike outdoors, you also enjoy the natural surroundings and the sun, which also improves our mood. Cycling is relaxing and relaxing. relax.
Cycling is effective for burning fat tissue
Bicycle is considered to be one of the best equipment, favourable to body sculpting and losing excess weight. However, in order for cycling to give really good slimming effects, we need to know how to ride. Short trips may not give the required effects, because for the first 30 minutes our muscles and tissues use their own reserves of glucose. Only later the demand for energy increases, which the body begins to draw from the reserves of fat tissue. Therefore, if we want to lose weight, it is worth preparing ourselves for longer excursions or more extreme riding, as well as interval training.
How to ride a bike to lose weight?
If we focus on cycling, the best results will be achieved by training regularly. As I mentioned earlier, just one hour of cycling will allow us to lose 400-500 kcal. It does not mean, however, that if we reduce that time by half, we will burn 200 kcal. Only after about 30 minutes our organism starts to take energy from the fat tissue and it is burned. So the more we ride, the more kilograms we will lose.
For longer rides we should maintain a steady pace – about 15 km per hour on a straight road.
Intervals on a bike
On a bike you can also do intervals. It means a change of pace from very intensive to moderate after an appropriate time interval. When cycling, it is best to The best thing to do when cycling is to start at a moderate pace and after 20 minutes increase to a maximum after 20 minutes and pedal until you have you have no more strength left. Such a training will effectively influence our metabolism and thus accelerate the burning of fat tissue.
Stationary bicycle – benefits
Cycling on a stationary bike provides much more benefits than a stationary bike. However Some people prefer to train at the club or at home and such The mobile bike can also be used when the weather is not so good.
Exercising on a stationary bike Stationary bikes have a number of benefits that allow you to enjoy exercise The advantages of exercising on a stationary bike are similar to those of riding a bicycle. These include:
- anodometer – we can monitor what distance we have covered;
- heart rate monitor – by maintaining an appropriate heart rate throughout the training period by keeping an appropriate heart rate throughout the workout, we influence the acceleration of the fat burning process;
- level regulation – if we want to strengthen our legs and buttocks we have the possibility to if you want to strengthen the muscles of your legs and buttocks, you can If you want to strengthen the muscles of your legs and buttocks, you can select a higher level of difficulty.
Nothing can replace a trip on a during which we can enjoy nature and breathe fresh air. and breathe in the fresh air. However, in terms of fitness and fat burning processes, a stationary bike is also will also work out well. What is more, it enables us to train at any seasons!
Cycling – what else should we bear in mind?
Whether you ride whether you are cycling to lose weight or to get in shape, we should pay attention not only to training but also to other parameters, such as
- determining the right route – it’s a good idea to know what kind of ground we will be riding on even before we get on the bike. It is also important to determine the number of kilometres we want to cover before training;
- hydration – it is very important to replenish fluids during exercise so we should take a bottle of water or electrolytes with us on each training session
- nutrition – after training we must take care to replenish energy losses; if we care about slimming effects, a healthy, balanced slimming diet is advisable
- accessories – before you start cycling make sure that your bike is in full working order, it is also worth equipping yourself with a helmet and protectors, to protect yourself from the effects of possible falls.
Read also: Running as a natural way to lose weight. How to run to lose weight?