Nowadays, many methods are being created that allow you to adjust weight and get rid of excess fat accumulations, but well-chosen physical activity remains one of the most effective ways to lose weight. Diets, medications, various surgeries and other modern possibilities leave the body without the proper load: because of this, after losing weight, the skin can remain flabby and the muscles weak, which does not correspond to modern ideas about beauty.

Not everyone can go to fitness, to the gym and even to the pool – there is not enough time, and there is not enough patience for exercising at home. In addition, it is rather boring to perform exercises in the closed space of a city apartment, and the situation is not conducive to this – there are always household chores.

But many people like to ride a bike, and not alone, but with friends or in a company: it is much more fun and interesting, and fresh air is good; besides, we always have time to “sit out” in the apartments in the winter.

With the advent of warm weather, many people remember that they used to be good at “biking”, and this skill is not lost with age – however, sometimes you need to practice a little. Regular cycling not only improves mood and well-being, but also burns calories perfectly, helping to lose weight and form a leaner, stronger figure – you should not “discount” them.

Why do people lose weight on a bike?
Why is a weight loss bike so good? Regular cycling helps the body become more resilient and improves immunity, develops and trains coordination of movements, improves the condition of the lungs and blood vessels, strengthens the heart muscle – we can say that this is the best type of cardio training. In addition, such unobtrusive cycling workouts allow you to more often admire nature – even urban – and communicate with friends, or even make new acquaintances – with the modern lack of communication, this is the most important advantage.

When we ride a bike, the heart starts beating faster and the metabolism also speeds up – it is clear that this requires energy and calories. We also begin to breathe more often and deeper, and the cells receive more oxygen, and it contributes to the speedy breakdown of fats. In the process of active pedaling, a lot of energy is released: the body begins to get rid of excess water, releasing it both in the form of sweat and exhalation. But fats are not split immediately: first, “fast” carbohydrates are consumed – this is sugar contained in the blood, and the body can “hold on” to it for about 30-40 minutes. After that, he “gets” to fat reserves, and receives energy from them: to get about 9 kcal, the body needs to break down 1 g of fat.

How many calories are burned
Cycling allows you to burn 250-800 kcal per hour, and this figure depends on many factors: season and climate, weather and the nature of the road surface, speed and slope of the terrain, as well as individual data of a person – age, height, weight, well-being, fitness level, etc.

How to increase the effectiveness of training
Of course, driving on rough terrain will give a more noticeable result: if you drive uphill, on sand, pebbles or change speed all the time, energy costs will increase. For example, if you ride at top speed for about a minute, and then switch to a calm pace for a couple of minutes, your metabolism will speed up significantly, and the level reached will last another 1-2 hours when the ride is over. It can be difficult to find rough terrain in the city, but to complicate the ride, you can use weights by putting them on the ankles: they are now available in different sizes, from 250 g to 5 kg in weight. On a modern bike with an additional set of shifting gears, it is better to set the most difficult so that cycling is the most effective for losing weight.

First, a little about the bike itself. There are rules for choosing it, but first of all, you need to remember that you are not going to pump up the muscles of the legs, but to lose weight – the gear system will help here. When you can adjust the number of pedal rotations, it is easier to choose a load for yourself: your legs will not get very tired, but calories will be expended anyway.

Learning how to sit on a bike correctly is the first thing to do: with an incorrect fit, proper riding becomes impossible, and there will be little effect from training. The torso should be directed almost parallel to the ground: the steering wheel will have to be lowered and the seat raised – the legs must be fully extended during the ride, otherwise they will be able to relax and start to hurt. This landing is also good because it allows you to give a sufficient load to the muscles of the buttocks and abdomen.

Now oh where and how to ride a bike. It’s better to start gradually to get used to it: you don’t need to strive to master steep ascents and descents, if you haven’t done this before – ride on a flat road, away from busy highways. Increase your speed on flat sections of the road to burn fat faster, and try to ride in soft and smooth terrain with gentle ups and downs.

Rules for cycling for weight loss
Regular cycling for weight loss is the best guarantee of success. Do not ride all day when “there is time”: try to ride a bike daily, for 15-20 minutes, and to start, set aside three days a week. When the muscles start to get used, the load should be increased by adding time: ride for an hour, and then 1.5 hours, and do not skip workouts – however, you will not want to do without them.

Pedaling too fast is also not necessary: ​​do not forget – the goal of the workout is to lose weight, not pump up the muscles in the legs, so 80-90 rotations per minute is enough. You can track the “correctness” of the training, focusing on the speed of the ride; well, if there is a sensor: the best effect is obtained at a speed of 15-25 km / h. You need to press the pedal with the place where the foot passes into the fingers, and not with the fingers themselves and not with the heel.

Helpful Hints
Skating should be combined with other physical activities – for example, regular aerobics, and follow the diet. Cycling is unlikely to help you lose weight if you rely on fried chicken and cakes to burn incoming calories with their help.

In general, an hour before a workout and within an hour after it, you do not need to eat anything – this is the minimum period of time. But you can and should drink, but in no case should you drink tonic or sweet drinks: when going for a ride, take a bottle of clean non-carbonated water with you. Try to drink a glass of water before and after your workout as well.

Get off the bike from time to time and roll it around – this is a great form of training for weight loss. The muscles of the legs will not be able to quickly get used to the loads, and even more calories will be burned during the workout. The muscles of the arms and back, on the contrary, will be able to rest: this way you can ride longer, but save yourself from overload and health problems.

Reviews of losing weight
Reviews about weight loss with a bicycle also suggests that regularity is important here. Those who ride on the weekends could not lose weight, while others managed to get rid of 1.5-3 kg per month. With an increase in load, weight loss (if it is superfluous) usually continues, and for those who continue to ride at the same pace, the weight does not return, and the figure – especially the butt and hips – becomes slim and toned.