Losing weight is a rather complicated process. Every woman wants to have a beautiful figure, so many of the fairer sex, especially after the age of 30, dream of losing weight. It should be borne in mind that in addition to diet, the most important factor in the process of getting rid of excess weight is physical activity. For effective weight loss, you need to start exercising, doing exercises, going to the gym, swimming pool or playing sports. Cycling may also be an ideal choice in this situation. What gives cycling for weight loss?

As a result of such training, you can first of all remove cellulite on the legs. In addition, the calves and thighs will acquire beautiful textured muscles. It’s safe to say that cycling is especially effective for slimming your legs. If a girl who wants to lose weight actively spends her free time, she will turn an interesting hobby for the benefit of her figure. Cycling will speed up the metabolism, which has a positive effect on the functioning of the body, and will also help burn excess calories, thereby contributing to the normalization of weight. Cycling has many benefits, and its benefits go beyond weight loss. Such a hobby will allow you to have a great rest after a working day, make it possible to make new acquaintances, as well as see new interesting places. It is certainly difficult to start riding, but over time the body gets used to this kind of stress. So what should be done to maximize the amount of fat burned while cycling?

Benefits of cycling for weight loss Cycling refers to aerobic physical activity, unlike, for example, heavy weight training in the gym. The term “aerobic exercise” means the use of physical activity in which we breathe in enough oxygen to work the muscles. These are movements of low and medium intensity, in which we breathe deeply, and our lungs have time to give the right amount of oxygen. Increased oxygen supply helps to burn fat in tissues. Aerobic exercise can also be described as long-term monotonous movements, usually involving large muscle groups. Such exercises can be performed non-stop for 20, 30 or even 60 minutes. During During such loads, the heart works stably, providing the muscles with oxygen-rich blood, which allows them to produce energy in the process of complete oxidation of carbohydrates by oxygen. After the initial phase, in which the muscles burn the main source of energy – glycogen, they begin to take energy from fats and effectively “burn” them.

Benefits and duration of cycling for weight loss. At the beginning of the trip, the body uses glycogen, and then, when it runs out, it switches to using fat. The amount of time that glycogen lasts depends on how hard you pedal. Studies have shown that the body needs at least 20 minutes of exercise to go from burning glycogen to burning fat for energy. Fat breakdown occurs most efficiently during moderate activity, such as free running or vigorous cycling. Too high intensity training results in more glycogen burning, not fat. Moderate-intensity workouts are optimal for approximately 40-60 minutes, which allows you to optimize the proportions of fat burning from the abdomen and thighs. Extending exercise time to 90 minutes does not lead to significant changes in the degree of weight loss. Thus, for effective weight loss, 60-minute trips at a moderate pace are enough.

Riding a bike for weight loss – how to eat right Theoretically, the best time to exercise is in the morning. This is the time when the body consumes more fat, converting it into energy, especially after eight hours of sleep. Many people say that you shouldn’t eat in the morning before a workout because breakfast causes an increase in insulin secretion. The presence of a large amount of insulin leads to the fact that the body is not able to use fat as an energy source during exercise and will burn carbohydrates. How much truth in this statement is difficult to say. You can eat something light, like yogurt or a banana, 30 minutes before your trip. Always drink water, it is very useful in the process of losing weight. Our body needs energy to maintain its existence. Muscles require more calories, they use energy even in sleep. One kilogram of muscle requires about 70-100 kilocalories per day to maintain its existence, while 1 kg of adipose tissue – only 2-5 kilocalories. The conclusion is simple: the more muscle, the more calories the body burns. Riding a bike increases the muscle mass of the body, thereby further contributing to weight loss.

How to ride a bike to lose weight?

Exercise regularly. Only systematic cycling, that is, at least 30 minutes a day, will help you acquire a slender silhouette. Only after 20-30 minutes the body begins to burn fat. Keep in mind that during an hour of cycling you burn about 400 kilocalories; Avoid elevations, hills and hills. A good workout should have a steady pace and average cadence. Such stability can only be achieved on a straight road. Riding on slopes or hills gives a strong load when climbing a hill and rest when descending, and such fluctuations in the intensity of muscle work are undesirable. Also, riding uphill is more of a way to build leg muscles than burn fat; Interval training. Riding at a moderate pace sometimes alternates with a high pace. At the beginning of the trip, it is better to use a normal moderate pace. Only after 20 minutes you can accelerate and pedal intensively for several minutes. Then return to normal pace, and after a few minutes you can go very fast again. Remember to warm up before cycling.
Cycling promotes weight loss, it not only allows you to create a beautiful figure, but also can improve health. Systematic training saturates the cells of our body with oxygen and strengthens the cardiovascular system, contributes to the normalization of blood circulation. Regular cycling promotes slimming of the abdomen, helps to burn unwanted fat deposits on the thighs and buttocks, and get rid of annoying cellulite.