Four (4) Weight Loss Strategies to Try While Biking
- Make the effort stronger.
Slowly pedaling won't likely make much of a difference in your ability to lose weight. You will, however, move closer to your weight loss objective if you force yourself to work harder and increase the intensity of your ride.
Generally speaking, you'll burn more calories when you cycle quickly. Your body needs more energy to cycle more quickly, which explains why. And you'll probably lose more weight the more calories you burn.
About 300 calories are burned in 60 minutes of steady, moderate cycling, but you can burn more if you increase the intensity.
In fact, a 155-pound person can burn up to 298 calories in a 30-minute bike ride if they pedal at a 12- to 13.9-mile-per-hour pace, according to the Harvard Health Letter. Cycling at this tempo will burn 355 calories for a 185-pound person.
A 155-pound person can burn up to 372 calories in just 30 minutes at a faster pace of approximately 14 to 15.9 miles per hour, whereas a 185-pound person can burn 444 calories in that time frame.
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2. Decide to engage in high-intensity interval training (HIIT).
If losing weight and reducing fat are your goals, HIIT can be a great way to challenge your body.
Short bursts of intense exercise are interspersed with periods of low-intensity exercise in HIIT. A HIIT workout involving biking might resemble this:
For 30 to 60 seconds, cycle against high resistance as quickly as you can.
Next, cycle easily for two to three minutes using little resistance.
For the next 20 to 30 minutes, keep repeating this pattern.
This kind of exercise can help you lose fat, improve your cardio fitness, and burn more calories in less time - Trusted Source.
HIIT and moderate-intensity continuous training both reduced fat mass by 10% after a 12-week program, according to a study- Trusted Source, published in 2017. HIIT programs, on the other hand, require much less time and are thus a more practical choice for fat loss.
The advantages don't end there. Your metabolism continues to work even after your workout is over and you stop pedaling. This means that even after your workout is over and your body has returned to its normal, resting state, your body continues to burn calories more quickly.
3. Continue your journey.
When you feel like you've had enough, try to push yourself a little bit further. The concept behind endurance training is just that.
According to research, endurance training may aid in fat-burning and weight loss.
If you want to increase your endurance, you should ideally start out slowly. So, if you begin by cycling for 10 to 15 minutes in a session, you could gradually increase the duration of each session by a few minutes until you've cycled for at least 150 minutes in a week.
4. Consider a different type of exercise.
Cross-training might be right for you if you dislike being confined to one activity. By switching up your workouts, you can make them more interesting.
For instance, you might get on your bike and go for a lengthy outdoor ride one day, then go to the gym the next day to lift weights.
The American Council on Exercise (ACE) advises cycling at a moderate intensity for at least 30 minutes at a time if you want to lose weight. You should cycle for longer if you want to burn even more calories.
To speed up weight loss, ACE also advises combining two exercises into one cross-training session. For instance, you might bike for 20 to 30 minutes before switching to another activity for another 20 minutes.
The end.
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