If the pandemic is over, it will probably be a wave of weight loss for many people! On the one hand, cycling gives people a sense of freedom and does not get bored easily. It is a preferred exercise for many people to lose weight. However, can you really achieve weight loss by keeping on riding it? Today let’s understand the key points to be mastered when losing weight by riding a bike!
Can cycling really lose weight? 3 rules to lose weight by bike
If the pandemic is over, it will probably be a wave of weight loss for many people! Everyone knows that aerobic exercise is a very effective way to lose weight. Including bicycles, running, swimming... etc. In particular, riding a bicycle gives people a sense of freedom and is not easy to be bored. It will be the preferred exercise for many people to lose weight.
However, can you really achieve weight loss by keeping on riding it? Sometimes we will find that if you lose weight through aerobic exercise, the result is usually really good in the beginning, and then it gradually enters a stagnation period, the weight even rebounds. Today let’s together understand the key points to be mastered when losing weight by cycling!
The maximum heart rate
If you want to lose weight by cycling, the recommended maximum heart rate is about 70%-75%. This interval can burn fat and achieve weight loss.
If you don’t have a heart rate monitor in hand that can calculate your heartbeat, you can use a simple formula method:
1. For young people: 220 - age
2. For older people: 206.9 - (0.67 x age)
Take 25 years old adults as an example, insert formula 1, the maximum heart rate after calculation is 195. If the person wants to lose weight by cycling, the recommended heart rate is between 136~146.
Smart watches can also be used to test heart rate when cycling.
Training time and frequency
Aerobic exercise only begins to burn fat after 20 minutes, so if you only ride for 20 minutes, it is not easy to lose weight. Therefore, 30 minutes each time is recommended, but if you can stick to it for at least an hour it is even better, so that you can achieve exercise and lose weight at the same time.
According to the data provided by the National Health Agency, an adult weighing 70kg can burn 294 kcal in half an hour at a speed of 20 kilometers per hour by cycling; Meaning at a speed of 30 kilometers per hour, it can burn 441kcal per half hour.
Frequency is also a key point to achieve weight loss by exercising. As we know the basic knowledge, if you want to burn fat through aerobic exercise, then you must exercise at least three times a week.
If you are worried that you might get lost for riding too far, it is recommended to use a Bike Tie, to tie the phone to the handlebar or stem to help you navigate and guide the way. It will also be much more comfortable to ride, and you can also take pictures of the scenery along the way when you feel tired.
Best way to insist cycling is riding with your friends
Train your cycling intensity
According to the adaptation speed of the body, it is possible that the effect of cycling is very good at the beginning, and even lose weight very quickly. However, riding at the same speed and the same time, you find that the effect is not as good as before, and weight has begun to rebound.
The reason is that the exercise intensity is already insufficient to achieve the effect of burning fat. So when you find that you don’t feel breathless when riding a bike, maybe you should consider adjusting the exercise intensity! You can choose:
1. Increase your riding speed
For example, according to the data provided by the National Health Agency, it can be clearly observed that the calories burned at a speed of 20 kilometers per hour and 30 kilometers per hour are very different. After you have established the habit of cycling regularly, then you can try to speed up!
2. Intermittent cycling
Intermittent cycling not only benefits the hearts, but also largely burns calories and fat, and can even accelerate metabolism, maintain the fat burning status after exercising. If you normally don’t have much time for cycling, or if you experience a period of stagnation when losing weight while cycling, then it is very suitable for you to have short-term intermittent cycling.
You can use the pedal resistance for intermittent cycling, step on the light gear for 1 minute, then adjust to the heavy gear and sprint hard for 1 minute, alternately cycling 8 to 10 times. For accurate timing, you can use the Bike Tie , to tie the phone to the bicycle, which can also help the interval time count. If there is an emergency message, it can also be viewed instantly.
3. Increase Climbing
You can work out leg muscles, increase muscle mass through climbing, to increase the basal metabolic rate. However, it should be noted to avoid excessive use of muscles that can cause strain or cramps!
Riding can also plan weight loss schedules according to the exercise intensity.
The above are the 3 key points to lose weight by cycling. If you need more information about lose weight, check out all about obesity, it can also help you manage your weight.
Of course, diet control during weight loss is also very important! To have a long-term way of exercising is to remember to relax your muscles and keep your muscles flexible every time you finish cycling. Take a Bike Tie for mobile phones to help you record your riding journey; You can also check your message instantly, take pictures, navigate, make your riding efficient and interesting!
Recommended items for riding
Purchase here: Bike Tie Series。