Do you want to get rid of extra pounds? Bet on shedding pounds by riding a bike! In addition, you will effectively improve your condition and enjoy the fresh air.
Cycling is one of the most popular and affordable forms of cardio exercise. In addition to being gentle on the joints, it is also very effective in burning fat. But how long do you actually have to ride to see visible results?
What happens to your body if you ride a bike every day? Watch an interesting YouTube video on the Big Mucles channel:
Source: Youtube
Matching goals
If you are new to cycling, give your body time to get used to this movement. It is better to dose it a little at a time so that you don’t get sick of the bike. Over time, add not only the length of the route, but also the intensity. However, always respect your current physical condition.
How long to ride for effective weight loss
Even with this physical activity, the rule applies that if you want to lose weight, you must do it regularly. Training duration and calories burned are individual matters for each individual and always depend on several factors. It is the weight, the intensity of the training, the selected terrain and the length of the route. In general, it is advisable to ride for at least 30 minutes for effective fat burning. In terms of weight loss and fitness, it makes more sense than if you go on a hike for several hours once a week, from which you come back completely exhausted and suffer the following days with sore muscles.
How many calories you burn
The amount of calories burned varies according to the intensity and length of the ride. Driving at 15 to 20 km/h will of course burn fewer calories than if you drive at a speed of 25-30 km/h, for example. You will typically burn 300 to 400 calories per hour riding at a slow pace, and around 500 calories per hour at a higher intensity. Likewise, it is a decisive factor whether you will ride your bike on the flat or if you will pedal the hills as well. So, if you want to burn more calories in a short period of time, ride more demanding routes that will test not only your muscles, but also your cardiovascular system.
Losing weight is a comprehensive approach to the body
However, don’t be under the impression that cycling alone will effectively get rid of extra pounds and fat. Remember also a healthy and balanced diet and overall lifestyle. Once you take in more calories than you burn, even cycling won’t help you get the figure you want. You should be in a caloric deficit. Take care of a balanced diet with enough protein, healthy fats and complex carbohydrates, which will ensure you have enough energy, and also monitor the calories consumed regularly.
Don’t underestimate sleep and relaxation either
If you really want to lose weight, think about the fact that sleep and rest also play a crucial role. In the event that you suffer from a sleep deficit, you could gain weight uncomfortably. Stress also has a negative effect on weight loss. Elevated levels of the stress hormone cortisol are a common reason why many individuals cannot lose weight despite eating healthily and exercising regularly.
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