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As you get comfortable spending more time in the saddle, schedule longer rides during the week. If you do three cycling workouts each week, complete one short ride 30 minutes , make one ride a moderate duration 45 minutes , and set a goal to ride one long tour 60 to minutes each week. If weight loss is your primary goal, exercise intensity matters more than speed. A higher-intensity ride will burn more calories than a lower-intensity ride. The type of bike you ride and the trail you choose will affect both your intensity how hard you work and your speed how fast you travel. For example, if you are riding a heavy mountain bike on muddy, off-road trails at 12 miles per hour, you'll probably have to work very hard.
But if you are on a road bike pedaling down a hill, you can reach that pace with almost no effort at all. Your best bet?
Learn to use a heart rate monitor. The device provides an accurate measurement of how hard you are working. If you don't want to invest in a monitor, used the perceived exertion scale instead. On a scale of 1 to 10 with 10 being maximum exertion , you should feel like you are working at a level 7. You should be breathing deeply, but not exhausted or out of breath. The course you choose may have the biggest impact on the number of calories you burn because it will affect both duration and intensity.
For best results, you want to choose a course that allows you to pedal consistently without taking too many breaks at stoplights or intersections. These short breaks cause your heart rate to drop, take up too much workout time, and decrease the calorie-burning potential of your ride. Many cities have dedicated continuous bike trails.
Especially when you are first starting out, opt for these safe routes rather than riding on the road. If you don't have access to a bike path, it may be worth your time to drive to a location where a long stretch of quiet road is available. The best bike to help you lose weight is the one that you will ride on a regular basis. It's essential that you try several styles and find the one that fits your body. Some bike riders prefer a road bike with thin tires and a sleeker frame. A road bike is lighter and requires less effort when you ride fast. But some riders don't feel steady on this style of bike.
A road bike requires that you lean slightly forward while you ride. If you have back issues or concerns about safety, this may not be the bike for you. You may prefer the comfort and ease of a cruiser or a mountain bike that has heavy, thick tires. These bikes usually offer some suspension and cushioning to make the ride more comfortable.
And you are usually able to maintain a more upright posture when you ride this bike style. Also, the thicker tires provide more stability so riders often feel safer on these bikes, especially if they are new to cycling. If you are new to cycling or if you plan to use your bike for an extended daily commute, an electric bike also called an e-bike might be the perfect option for you.
Brands like Trek make cycles that you ride like a standard bike, but you get a boost of assistance when you need it.
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For example, Trek's Super Commuter provides a comfortable upright ride with the option to use eight different speeds. Some exercisers use recumbent bikes at the gym, preferring the reclined body position to an upright position that is typical in standard cycles. However, some riders choose a recumbent bike for their outdoor ride. These bikes allow you to sit closer to the ground, generally have a wider saddle, and are generally better able to accommodate riders with back problems. However, because of their low profile, recumbent bikes can be more difficult and less safe to ride in traffic. So consider where you plan to ride before investing in this style of bicycle.
You can find the best bike for your body and cycling style by shopping at a dedicated bike shop. The salespeople at these stores are trained to measure you for a proper fit and to provide recommendations based on your budget and riding style.
How to lose weight cycling: Six essential tips - Cycling Weekly
They will measure your body and make suggestions or adjustments not only to the seat height, but also to handlebar height and width, top tube length, and saddle size so that you ride in the most comfortable position. Now that you've got a good bike and you've figured out how to structure your cycling workout, you'll want to get a few pieces of equipment to keep you comfortable and safe on your rides. One word: vegetables. Alternatively, forget about riding harder or changing your diet and just play the long game. Just a lifestyle change that involves riding a few miles to work and back.
Most of us are capable of doing that. Another benefit of starting cycling to lose weight is that the regular exercise will help regulate your appetite. Lots of different diets will work. Just ride regularly. Just riding your bike to work regularly is beneficial to your health will make you reasonably fit. If you want to get fitter faster and lose weight by cycling , here are some tips.
The most time-efficient way to get in more cycling miles is to extend the rides that you're already doing, such as your daily commute. Pre- and post-ride activities like getting changed, getting your bike out, or having a shower are already accounted for, so an extra half hour on your bike will cost only an extra half hour of your time. Your normal route to work is doubtless quite direct, deviating here and there to make it quieter and more pleasant.
Don't abandon this route. It's ideal to use in the mornings or whenever time is tight. Instead, literally go out of your way to create one or more additional, longer, less direct routes. Do this once or twice a week, or even on every journey home, and you'll clock up more miles with minimal extra effort.
Cycling for weight loss: Can you lose weight cycling?
When you're cycling, going around hills is often quicker than going over them, and it's certainly easier, so these are the routes we tend to choose for regular journeys. However riding uphill is a great way to get fit faster , precisely because it's harder. Increasing the frequency that you cycle means more miles on the bike too. If you currently cycle to work two, or three, or four times a week, add another day. If you cycle to work every day, go for a ride on one of your days off. Look for opportunities to use your bike for other trips - not just riding to work.
Need to pop into town? Go by bike instead of driving or taking the bus. How about doing the weekly shop by bike? Get a childseat and take your pre-school child places. The extra weight makes you work harder. Fitness instructors call this hypergravity training! More time on the bike isn't the only way to get fitter; the other is to increase the intensity of your ride. Cycle harder. You'll want to commute in cycling gear for this, and ideally have a shower to use at work, as you will sweat.
A smartphone or GPS-enabled computer is useful as you can log rides, upload them to a website such as strava. A word of warning if you're going to push yourself when you're commuting: the safety of you and every other road user is paramount. This is training, NOT a race. Don't try to ride at speed through congested streets or on shared-use paths.
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Don't risk rear-ending a car because you're staring at your cycle computer. Any targets you set yourself can only be rough guidelines and MUST take account of the conditions. Rather than having a target for your whole ride, a better option is to focus on shorter segments that you can safely speed up on. Uphill sections without junctions are ideal.
Mixing a few hard efforts in your ride is essentially interval training and is very effective. When you're freewheeling, you're not exercising. So shift up a gear or several when going downhill and keep those legs turning. Alternatively, invest in a fixed-wheel bike. You'll pedal at different cadences too — slow and hard uphill, fast and fluid downhill — turning every journey into a spin class.