Any sport, including cycling, improves the strength and endurance of the body. Most often, for women, the main goal of cycling is not building muscle mountains, but keeping them in good shape and, of course, giving the figure the desired shape. To benefit from cycling, you need to follow the recommendations for the intensity and duration of the ride. We will talk about this a little later.

Partly thanks to the bicycle, women came to equality: dresses that were uncomfortable to ride in were eventually replaced by trousers. Ladies have begun to use this mode of transport more often, and nowadays women make up a significant part of the total number of cyclists!
This turn of events led us to unravel the mystery: what do girls want from cycling and how does it benefit them?

The effect of driving on the female body

Improving the functioning of the cardiovascular system. As you train, cycling strengthens the heart, and in one contraction, it begins to pump more blood. Because of this, the heart rate of an athlete is lower than that of an untrained person.
Increase in lung capacity. In the process of cycling, the diaphragm is trained, which becomes more plastic, which contributes to a deeper breath.
The nervous system becomes less prone to stress. As many women and men, as well as researchers, have noticed, cycling builds resistance to anxiety and excitement. In the modern world, women have many problems and worries that can lead to a nervous breakdown. It is worth at least once a week to ride a bike into the forest or just a deserted beautiful place, it immediately becomes warm in the soul and mental stress decreases!
Maintaining the beauty of the body and preventing disease. The work of the muscles helps the blood move through the veins, and therefore the likelihood of a problem such as varicose veins (blood stasis) tends to zero. It also increases resistance to common diseases: SARS, influenza and others. Health, as you know, gives a person a radiant look! The beauty that women strive so hard to achieve can be achieved by riding a two-wheeled friend.
Improving metabolism. Due to the high energy expenditure of riding, the body’s metabolism speeds up, which helps in weight loss.
The benefits of a bicycle for a figure

Female folding bicycle
Muscle loads can be distributed in such a way that the muscles grow strongly or become more prominent. The latter is just what women need when losing weight. How to achieve the perfect figure?

Cyclic aerobic exercise is very helpful in reducing the amount of fat in the skin. The answer to the question of how exactly to burn fat without building muscle lies in the following:

1) You need to ride, maintaining a medium or high cadence while riding. Cadence is your cadence. The faster you pedal, the more efficiently excess fat is removed from the body.

2) Drink often. You need to drink plain clean water without gas. With sweat, a lot of fluid and salts leave the body, and water restores the salt balance and provides human organs with nutrients. Skating without drinking can be harmful, for example, joint problems may begin, fatigue may increase, and more.

3) For obese women, long trips are recommended, but with a very high cadence. Riding at a low cadence promotes muscle growth, which you don’t need yet if you’re going to lose weight.

4) Frequent small meals. Food is the building material for our cells, as well as the source of energy for the functioning of the body. Some girls go on a “diet”: they just don’t eat anything. It is not right! To keep your body lean, you need to eat right and exercise regularly. Without food, any sport will not give a very big effect when losing weight. Therefore, you need to make a meal plan, calculate the number of calories needed for a stable metabolism. For these purposes, there are numerous calorie calculators on the Internet.

5) It is better to purchase a wristband that will measure your heart rate (HR). The optimal heart rate is 120-150 beats per minute. Watch your heart: if the heart rate goes beyond the upper limit (more than 150 beats), then you need to slow down. If, on the contrary, your heart rate is kept at a level below 120 beats, increase the speed. The optimal speed is about 15–20 km/h.

Training on a machine or simulator

Training apparatus

You can also lose weight in the gym on a special exercise bike. The only thing is that the benefits of this in terms of emotional state will be less. The gym will not give you aesthetic pleasure. What about beautiful nature? inspiring birdsong, the quiet sound of the river flow, the absence of traffic noise. Cycling in nature will not replace any gym!

Exercise on an exercise bike should be careful: there is a risk of injury in the joints. If you do not want to harm yourself, then it is advisable to work with a trainer.
Machine

A bicycle machine is better than an exercise bike. It consists of three rollers moving around its axis. The rear two hold the rear wheel of the bike, while the front one is designed, respectively, for the front wheel. On it, as well as when driving down the street, the vestibular apparatus is trained. Also, the machine is notable for the fact that it completely imitates driving on the road: you just sit down and drive, maintain balance with your hands (steering wheel) and buttocks, switch speeds. If you turn on the movie on a big screen, you can reproduce the atmosphere of a real bike ride! It is beneficial for both the physical and mental state of a person.

Harm from the machine can only appear if the cadence is incorrect or the cyclist is in an uncomfortable position.
weight loss experiment

German researchers conducted an interesting experiment: they offered overweight women to pedal, so that the ladies were naked under infrared radiation. The result showed that the irradiated women reduced their weight much more! Perhaps in the future this will be used in practice in fitness centers to increase the rate of weight loss.

The main thing is to set a goal and not give up. If you want to lose weight or gain muscle mass, you need to believe in yourself and in positive results! As you know, motivation is a strong thing, and if you back it up with a placebo effect, your dream of becoming slim will be very close to you!