Bike riding for exercise is one of the best ways to improve cardiovascular health, strengthen your muscles, and lose weight.
Cycling will burn approximately 400 to 700 calories per hour, depending on the cyclist's weight, metabolism, and intensity of the ride.
Bike riding for exercise builds all the muscles in the lower body, including your abdominals.
Bike riding is an aerobic activity, which means the heart and lungs work harder to move air and blood throughout your body.
Serious cyclists spend thousands of dollars on bicycles and gear; however, a beginner can start riding on a very small budget.
A little bit boring, but very suitable for those living in cold climates or with a lack of time! Although this sounds a bit boring, planning your training is a simple way of ensuring consistency in your training.
Find the time, and plan your weekly rides - do your best to stick to this program, and always aim to monitor your progress over a longer period of time. Depending on your weight loss goals, you may want to recruit a dietician to review your current eating habits.
All of these benefits are possible without the pounding on your knee and hip joints that other forms of road exercise may cause. It is seen as a very accessible sport with no need for gym memberships and the "I know what I'm doing" look. Indoor cycling sessions allow you to ride in a very controlled manner, especially with the use of a Heart Rate Monitor. Whatever your version of this distance may be, it'll work wonders for your health and fitness.
But if your number one goal is to lose weight, we can suggest looking beyond the amount of exercise you fit in.


It's not so much about losing weight, but about maintaining the result once you achieve it. Bike riding is gentler on your knee and hip joints than other sports like jogging or tennis. You'll be able to ride at calculated heart rates and make up your own training sessions as you go. Below each day of the week, have which ride you'll be doing, as well as the days you'll have as rest days.
Some of us have legitimate limitations on our time, so it's pointless feeling guilty about reality. You may consider doing several of these ideas in one week, to make riding a part of your daily life! Increase the intensity of your workout by planning your ride to include hills and burn more calories. This may mean spending at least a couple hundred dollars on a decent bike or searching for a used one for less. The classes generally last an hour and the instructor will guide you through a simulated bike ride, up and down hills, so you get a very realistic heart-pumping workout.
A headlight and reflectors are critical so cars can see the rider at night or on cloudy days. The best part about cycling with the aim of losing weight is that you can achieve it in a variety of ways! Full of energy, you'll have time for that morning coffee while your colleagues sit in traffic all morning. It's a great way to push your limitations as well as work towards a very achievable and progressive goal! This also allows you to see how far away a rest day is, so you can stay motivated, and earn the day off!


It's easy to ride to work 3 times a week, do 1 indoor session a week and then as a reward, do an easy 50km on the weekend. The only type of equipment you might need for indoor cycling at a gym is a bicycle seat pad or cycling shorts with built in pads.
Ease into it, as it's easy to go bananas for the first 10 minutes, only to realize you're knackered and can't continue.
For some this might be a 20km ride, while others would be contemplating a 100km ride or more. Having a visual layout of your training is the easiest way to feel organized and in control of your training. A good method is to just ride to work at a leisurely pace, and when your ride home eventuates, smash it! We've published plenty of training articles in recent weeks, so read up and become your own motivator today.
Consider wearing sunscreen and sunglasses when cycling outdoors to protect skin and eyes from the sun. Next time, you might do 4 or 5 ascents, with an equal number of descents to keep you motivated.
Ride safe, and always store extra clothes at work (in case you forget socks, undies or a work shirt!).



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Comments

  1. Kisia

    Lunch a mix diet program is considered an acid-forming diet year old my weight is 118.

    11.11.2014

  2. zerO

    You diet regime slow and appropriate them all and.

    11.11.2014

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