Choosing the best work-out that works for your lifestyle is quite crucial. If you are striving to improve your fitness, various exercises can be done including running, fast walking or cycling. Cycling is the best choice because you have the freedom of choosing a regular or stationary bike depending on your taste and preference.
Additionally, cycling is quite effective in cutting weight and you might want to consider it if you have some weight problems. This is because it is one of the most convenient sports for people who want to lose weight naturally. Besides, there are health consequences related to being overweight; it leads to serious health issues such as heart disease, cardiovascular disease, type 2 diabetes, osteoarthritis, and cancers. These health conditions can lead to premature death or disability.
It’s no doubt that you don’t want to gain excess weight since it can be costly. How? Once you become overweight, the cost of health care will definitely increase and will directly affect you and your family. The good news is that overweight issues are practically manageable by sticking to a regular exercise like cycling and consuming only foods with the least number of calories.
To lose weight, you need to burn more calories than what you consume. Studies show that cycling burns calories between 400 to 1000 per hour depending on the rider’s weight and intensity. Additionally, riding for approximately 20 miles a week can significantly reduce your risk of developing heart problems by fifty percent.
Biking increases your heart rate and ensures that your blood pumps throughout your body effectively. NHS recommends cycling as one of the most convenient ways to reduce the risks of developing diseases like heart illness and cancer. Apart from losing weight and living a disease-free life, cycling improves your sleep which is significant for your overall health.
Research conducted by YMCA indicates that cycling makes your life happier with individuals leading a physically active life having a score of 32 percent more
than those who are generally inactive. It also boosts your mood, due to the release of endorphins and adrenalin. While your colleagues are experiencing Monday blues after a long weekend, you will have the right mood enabling you to face the day at work.
This is why cycling is the best option for enhancing your fitness whether you choose to do your exercise indoors and outdoors. It also promotes mental well- being by increasing the brain power. Furthermore, cycling is also an incredible way of exploring new places and views.
HOW TO LOSE WEIGHT THROUGH CYCLING
If you want to lose weight, cycling is the most brilliant way of doing it with guaranteed success weather you are a novice or professional cyclist. Cycling increases your power to weight ratio, and you will ultimately lose weight and become lighter.
Although losing weight can be difficult especially if you don’t know how to go about it, it doesn’t have to be that hectic. With some few guidance and use of the appropriate techniques, you will start cutting weight in a record time. There are techniques to use when riding and when not riding in reducing weight such as eating regularly and reducing food intake alongside monitoring what you consume and how your exercises are helping you. However, you need to be patient, use your time well and exercise self-control during the process.
Are you already at your best racing weight? Losing some pounds is the most convenient way of increasing your power and speed, especially if you are striving to climb hills, mountains or riding through rough terrains. So, what are the best means of losing weight?
The following are five quick and easy tips that will help you in losing weight:
The most efficient way of losing extra weight is spending substantial amount of time burning fats. Although you will burn more fats and carbohydrates when doing low density workouts as compared to participating in high-density workouts, sticking to high-density exercise enables you to burn more calories per hour. This makes high density workouts quite effective considering that losing weight is all about burning more calories than what you are consuming.
High-density workouts stand above the pack since can burn up to 25 -30 % more calories than other forms of exercises just after completing the workout. Additionally, high-density workouts while cycling increases your metabolic rate which gives you a boost in losing weight because it makes your body use more fat for energy production rather than carbohydrates.
Furthermore, two minutes of high-intensity workouts increase metabolism for over 24 hours as much as 40 minutes of short-distance running. However, there are short, intense sessions that you can indoors by incorporating to your daily routine to help you in cutting some weight.
During a short, intense session, your maximum heart rate (MHR) is at 50-70 %. This means that you can still chat, but can’t sing more than three to four words without running out of your breath. Research shows that low-density workouts give the same benefits just like high-density workouts. Basically, high-intensity workouts work perfectly when you are striving to slim down, and it won’t disappoint you. The only disadvantage is that you will have to manage a work out at a slower pace.
2. DRINK WATER
Drinking lots of water is beneficial to your health, and it can also act as an appetizer. After hours of high-intensity workouts, it is recommended to have a glass of water before having your meal. The drink will settle in your stomach, and you will not feel quite hungry. It will make you eat more comfortably.
Also, you should drink a glass of water before any meal, because it helps in weight loss. It is a fact that adults who try to cut some weight increase the intake of water on a daily basis. It increases the number of calories burned in your body, a process commonly known as “resting energy expenditure.”
Adults increase their resting energy expenditure by over 25% after 10 minutes of drinking water and last for approximately 60 minutes. Having a cup of water before any meal reduces your appetite and increases weight loss by over 2 kgs within 12 weeks. Furthermore, having a cup of water before your heavy breakfast will reduce the number of calories consumed significantly by 13%.
Water is naturally free of calories and significant in the reduction of calorie intake because you will prefer drinking water than other beverages that are packed with sugars and calories. Do you love to drink a beer or two after a long working day? Avoiding consumption of alcohol is advisable when reducing weight since it contributes to gaining more weight.
People who take lots of water have a lower intake of calories by 9% on average compared to individuals who rarely drink water. Therefore, you should drink up to eight glasses of water (2 liters) every day for a healthy living.
3. EAT ON THE RIDE
Do you always find it fun to eat while riding your bike? Well, you are doing the right thing. Although it may sound absurd to eat more while cycling at the same time trying to lose weight, it will prevent you from over-eating when you get home.
It is ideal to eat little often while you hit the road to avoid excessive eating that will lead to gaining of more weight. Also, you may prefer taking more proteins than other food types to keep you from getting hungry and increase your rate of metabolism. You will not lose weight if you don’t eat anything at all.
Although eating while riding can be tricky, it improves your cycling performance especially if you are riding long distances. This is because you lose energy and you might not achieve high biking performance and endurance if you don’t have a bite while hitting the bike trails.
4. HARD EFFORTS AT THE END OF THE RIDE
Saving hard efforts for the last is related high-intensity workouts and is very important. A study shows that post-exercise oxygen consumption can help you in burning fat and the best way of getting into that state is getting into high-intensity efforts towards the end of your ride.
By doing this, your body will burn lots of calories by taking more oxygen even after a long, tedious ride. Ultimately, it will help you in losing lots of weight. Has it ever crossed your mind to take a bike ride to work instead of taking a cab? If not, you should consider purchasing a bike according to your taste and preferences. Besides, it will help you using your time well and you might not need to squeeze in a workout schedule during your busy days.
“Save the best for last” is the best quote you can always use while riding hundreds of miles on your superbike. You will surely love the concept behind the cycling tip.
5. HAVE AN ACHIEVABLE GOAL
While cycling for weight loss is just like any other activity, it is significant to make an achievable goal. You can’t lose weight overnight after a long day of cycling – it does not add up. On that note, you should consider keeping a diary of your daily training and progress. Also, keep your goals on paper along with your weight.
It is important to set goals that are achievable because there is nothing worth than setting goals that are reasonable and attainable. Besides, you should consider keeping them in a place that you are most likely to view them every day, for instance on your fridge door. Doing so will help you stick to your plan.
Once the goals are in place and you are following them, measure your weight regularly to ascertain if you are on the right track. With the help of a well-drawn graph, you will realize if you are losing weight after months of sticking to your daily cycling routine. You will notice that the general trend of the line is going downwards towards your ultimate goals. This is why you should take your time when coming up with your goals.
To lose lots of weight while cycling, remember to incorporate plenty of high-intensity rides, drink water strategically on longer trips, eat regularly while hitting the road, make reasonable and attainable goals that will help you in your journey.
If cutting weight is your primary goal, you should take into consideration the above tips and you will begin noticing changes within a few months of following your cycling routine. However, keep in mind that losing weight is not a night’s journey; it needs patience, hard work, resilience, and determination.
Also, avoid eating sugary foods and snacks because they will contribute to adding extra weight. Instead, opt for vegetables, fruits and low-calorie foods that will not only reduce weight but make your life healthier.
HIGH-INTENSITY INTERVAL TRAINING
What is high-intensity training? It’s a training that consists of short intensive exercises which are alternated with low-intensity recovery periods. Surprisingly, it is the most time-conscious way of exercising and usually takes 10-30 minutes for a full session. The exercise is effective in burning excessive calories and belly fat.
Regardless of its short duration, it produces health benefits similar to other types of workouts. Cycling is an excellent example of such an actual activity that burns fat and leads to weight loss in your body. For instance, a HITT using a stationary bicycle comprises 30 seconds of cycling at high speeds against a high resistance, followed with a few minutes of slow easy and smooth cycling under low resistance.
The following are steps involved in performing the high-intensity interval training on an indoor stationary bike:
BURN FAT FIRST: 20 MINS BIKE WORKOUT
This is a high-intensity interval training (HIIT) that will make you sweat and tired after completion. It is important to always make sure you have enough water to rehydrate at every step of this indoor cycling workout with six different intervals. First, warming up while seated is essential. Your arms should be slightly bent so that you can relax your shoulders. It makes you ready for the rigorous workout.
There are two common ways of warming up; inside and outside the saddle. In these positions, you should always think of your breathing (Inside through the nose and out through the mouth). Still, don’t point your toes towards the sky and make your feet horizontal and flat. Then start cycling as you increase your
pace. When it gets hotter, turn on your inside resistance.
The following is three minutes of intervals consisting of fifteen seconds of hard effort, 15 seconds of easy work. You will need to repeat the same exercise six times. Considering that it is a high-intensity interval training with different sessions that are timed –out while you ride the stationary bike there is a high chance that you need more water on your side for hydration.
The second phase of the workout is a bit different from the first because the intervals are increased with 30 seconds hard and easy three in total. If you feel comfortable, consider adding extra resistance as you cycle throughout the workout or you may end up giving up along the way. In such high-intensity exercise, it is important to remain in control while relaxing your shoulders. Also, you will be required to get out of the saddle as you ride even faster.
While changing the riding positions, you may need some music to get you going while sipping some water. It is for motivational purposes, and it will surely help. The third phase is made up of three 45 seconds workout intervals. These exercises will help you in burning the excess fat in your body especially your belly. The process of cycling will be repetitive while changing riding positions and keeping your feet firm on the ground.
There is no doubt that the indoor cycling exercises are a way of challenging yourself, to ascertain if you have enough strength and endurance to see you through the high-intensity schedule while keeping your legs moving. To get motivated and healthy, there is a short recovery period of a few seconds after every cycling interval to make you rest.
It is mandatory to sip some water as you cycle to help you hydrated throughout the session. The fourth round consists of 45 seconds of effort and tempo. You will be required to perform the process twice. At this point, you have covered all the problematic intervals, and it is significant to add more resistance and effort as you wind up the twenty-minute bike workout, especially if you are out of control.
The last 45 seconds interval is natural and you can turn on more resistance while keeping your feet in a straighter line. Take a look down at your feet, make sure they are not getting out and they are not heading towards the center. Just like in other workout sessions, you can add more resistance if it feels natural and easy, to achieve the best results ultimately.
After completing the twenty-minute high-intensity interval training, its normal to find your body is quite exhausted and aching. You might even be sweating profusely, and you should consider cooling down for three minutes and stretch your entire body. It is the most convenient way of relaxing.
THE BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING
Why should you opt for high-intensity interval training? There are many beneficial effects of HIIT. These include the following:
1. Burns Calories and Loses Fat in A Short Period
The process of burning calories with the HIIT happens quickly. This workout burns up to 25-30% of calories in your body, compared to other forms of exercises. You burn more with less time exercising. It is exciting!
Apart from burning excess calories in the body, it takes your body’s repair cycle into hyperdrive. It means you will still burn more fats 24 hours after undergoing high-intensity interval training and it is even more useful for people who are obese or overweight.
2. Boosts Metabolism
The workout burns calories and fats hours after going through the rigorous exercising. It increases metabolic rates afterward more than running, weight –lifting or jogging. Also, it positively shifts your body’s metabolism towards using more fat instead of carbs. It sounds good and realistic.
For instance, a twenty-minute cycling workout increases metabolism for over 24 hours as much as 35 minutes of weightlifting or running. The human growth hormone produced 24 hours after not only burns calories and fats but also slows down the process of aging making you younger in the inside and outside.
How does this happen? The body consumes more oxygen thus increasing the rates of metabolism from 90 minutes to 144 minutes after a workout. The oxygen is effectively used from the blood vessels, heart, lungs and every part of the human body. HIIT improves the intake of oxygen by 9% within five weeks and increases even more with regular cycling for 40 minutes a day.
3. Helps You Lose Weight, and Not Muscles
Although high-intensity workouts are often associated with losing muscles, it’s not true. Instead, the workout incorporates weight training and preserves your muscles while at the same time cutting some weight.
People who have been in a diet before understand that it is not possible to lose muscles with fat – that’s crazy. It ensures that dieters preserve their tissues while ensuring that their weight loss is achieved from fat stores in their bodies.
Additionally, it helps increase muscle growth in some people. However, it Is significant to keep in mind that the increase in muscles is often on the muscles heavily used, i.e., legs and trunk. It facilitates slight muscle growth.
4. Demands Your Attention
It is not a workout that you can perform while engaging in other activities like chatting with your smartphone or reading a Magazine, because it is quite short with even more shorter intervals. It means you will be working extra hard to cope with exercises. In short, it requires more attention.
Also, it provides seasoned exercisers a new exciting challenge with quick results. You will feel pain with the continuous dripping of sweat, but you will not get bored.
Ultimately, you will get benefits like losing weight, burning excess fats and calories. It will force you out of the comfort zone that makes you add more weight, hence leading an unhealthy life.
5. Strengthens Your Heart
The high-intensity interval training helps in strengthening your heart which is the most significant organ in the body. This is because an increase in intensity on your workout makes the heart to work even harder. Just like other organs in your body like the muscles, they become stronger after a HIIT. In short, it is very beneficial for your heart health.
According to a study conducted by the American Council on exercise, a 20-minute bike workout with up to six intervals significantly boosts your cardiovascular strength. People living with heart issues should decide to engage in such a workout, because it doubles cardiovascular fitness, unlike other low- intensity exercises.
6. Maintains Your Sugar Levels
Eating healthy balanced foods maintains sugar levels in your body, but HIIT can do even better. It increases insulin resistance unlike other forms of exercises helping you to maintain a relative amount of blood sugar in your body through exercise and diet. If it happens to be low, you will get hungry and experience mood swings.
However, when it is high, your pancreas over-works and releases more insulin, which ultimately brings it down. The excess release of insulin is not good, because your body will quickly develop a resistance to it as it will take it as a foreign molecule hence leading to ailments like cancer, obesity, heart disease, and blood pressure. These are killer diseases that can be a source of stress to the people affected.
7. Lowers Your Blood Pressure
High blood pressure increases the risk of developing cardiovascular diseases. With eight weeks of 20 minutes high-intensity interval training workouts, thrice every week decreases blood pressure just like a regular exercise for half an hour four days a week.
Do you know that exercise is medicine and can be preventive for those people with high blood pressure and a proper prescription for patients who have the ailment?
8. Enhances Your Endurance
We do exercises to keep our bodies in check and avoid gaining more weight that causes health risks like cancer and obesity. Apart from that, high-intensity interval training boosts your endurance confidence. You will have the zeal to lose weight by following a workout routine for weeks and even months.
Also, it increases the production of mitochondria that plays a significant role in fueling your brain and your entire body. According to a research study,
improvement in endurance will be passed over to other moderate intensity like rides, runs, and weightlifting. It quickly becomes accustomed to the cell structure if the muscles, hence increasing endurance in all types of exercises.
9. Efficient Energy Use
The workout uses a system of work hard and then recovery intervals which alternates between high-intensity exercises and short resting periods. Through these interval training, your body gets used to the energy produced within the energy system. Also, the workout helps in removing toxic wastes that accumulate on your muscles when you rest. Strategic intervals between the exercises help you to breath efficiently.
In short, you will use the energy produced in your body expertly to burn fat and calories which finally leads to the loss of weight. It is significant to follow a workout routine that will help you in achieving your goals of losing weight. Besides, more energy will help you in traversing through different terrains ranging from flat, rocky to rough. Get out of your comfort zone and make your life healthier.
10. More Time-Efficient
The HIIT is considered the most time-efficient workout since you get more benefits when doing it unlike when engaging in low–density long duration workouts. People who cycle for 30- 60 minutes and those who do a sprint for just 12 minutes three times a week notice the same results. Other benefits include an increase in insulin sensitivity and the reduction of aortic stiffness.
There is no doubt that high-intensity interval training is the best workout that offers a lot compared to other forms of exercises. Think of cutting weight, reducing the risks of ailments such as cancer, diabetes, and high blood pressure. Also, it boosts metabolism, burns fat and calories, maintains relative blood sugar levels and strengthens your heart.
The most significant benefit of high-intensity interval training is that you have the flexibility of choosing other forms of workouts like running or weightlifting. It depends on your needs and priorities. If you are looking for an exercise that you can chat with friends and family or read a magazine, then HIIT is not perfect for you.
Cycling is a good sport for keeping your body healthy, and it has become a darling to most people who want to transform their lives significantly. You can also ride for leisure purposes. To have a great experience, you require a bike, confidence and the zeal to spend some quality time cycling. You can choose to ride hundreds of miles through different terrains short high-intensity rides or opt for a stationary bike for your short, extensive workouts.
To lose weight through cycling, you need to have the passion and resilience to get you through the different workouts. Furthermore, you don’t want to expose yourself to killer diseases like cancer, diabetes, and high blood pressure which are associated with overweight. Decide today and burn all the fat and excess calories in your body.