4 Effective Ways to Lose Weight by Cycling

KOMPAS.com – Bicycle is one of the best cardio exercises for health. Especially to improve heart health, lungs, increase blood flow, build muscle strength, to reduce stress levels.

Reported from HealthlineFriday (17/7/2020) routine bicycle it also increases heart rate, with a lower risk of wear and tear on the knees, ankles, and other joints than running or jogging.

In addition, this type of exercise can also help burn fatcalories, and lose weight.

Even at moderate speeds, cycling can significantly lose weight You.

Read also: Can Walking Really Lose Weight?

However, apparently, there are several things that need to be considered if you want to lose weight by cycling in order to get the desired results.

Following how to lose weight with cycling you need to know.

1. Do it with high intensity interval training (HIIT)

HIIT or high-intensity interval training can be a great way to lose fat and lose weight. The combination of HIIT training with cycling can be done in the following way.

• Cycling fast for 30 to 60 seconds in one lap
• Then, cycle at a leisurely pace for 2 to 3 minutes
• Repeat this pattern for the next 20 to 30 minutes

This type of exercise can help you burn more calories in less time, improve your cardio fitness, as well as lose fat.

2. Increase intensity

Riding your bike very casually may not help you lose much weight.

However, increasing the intensity of pedaling a bicycle is more likely to make you lose weight.

Simply put, the faster you cycle, the more calories you will burn. This is because the body uses more energy, so it can help you lose weight.

As an analogy, moderate-intensity cycling burns about 300 calories in 60 minutes. This means that more calories will be burned when pedaling intensity is increased.

According to research Harvard Health Lettera person weighing 70 kg can burn as many as 298 calories in 30 minutes of cycling, if pedaling at a speed of 19 to 22 km per hour.

Read also: In addition to diet and exercise, scientists reveal important keys to losing weight

3. Increase cycling duration

Next is cycling with a longer duration, than what has been previously done to train endurance.

Studies published in Journals Physiology 2014 showed that resistance training, can help burn fat in the body.

Start by cycling for 10 to 15 minutes in one session. Then, you can add a few minutes to each session until you reach at least 150 minutes a week.

Read also: Static Bike Exercises Effectively Help Lose Weight

4. Cross training

If you don’t like being stuck in the same activity, cross-training can be a great exercise for weight loss.

That way, you can add variety to your workout by alternating different activities. For example, do cycling and alternate with lifting weights at the gym.

American Council on Exercise (ACE) recommends cycling duration of at least 30 minutes, in order to burn more calories for weight loss.

ACE also recommends combining the two activities into one cross training session, for significant weight loss.

You can cycle for 20 to 30 minutes, then try another activity for another 20 minutes.

Cycling is also not always outdoors, because there are several options that you can do such as using a stationary bicycle, or by hand bicycle at home.

Read also: The 6 Best Exercises for Weight Loss, What are they?

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