Cycling for weight loss, tips and tricks

Cycling is a great way to lose weight because it burns calories while strengthening muscles. Why is this sport so effective for weight loss? Here are some tips on how to lose weight quickly by bike.

The benefits of an endurance sport

If cycling is so effective in helping you lose those extra pounds, it’s partly because it’s one of the most enduring sports! Indeed, cycling mainly solicits the cardiovascular and respiratory systems. When you pedal at a steady pace, you increase your heart rate and your breathing, which improves your endurance and your overall physical condition, hence the weight loss.

Cycling is also a low-impact sport, which means it is gentler on the joints than high-impact sports such as running. This makes it particularly suitable for people looking to improve their fitness without putting undue stress on their joints.

The benefits of endurance cycling are numerous, including improved circulation, reduced risk of cardiovascular disease, reduced stress, improved lung function, increased endurance, and weight loss and muscle toning.

Cycling, a calorie burner

Cyclists are often thin because cycling is a sport that burns a lot of calories. When you pedal at a steady pace, you can burn hundreds of calories per hour, which can help you lose weight and reduce your body fat percentage.

In general, a 70 kg person will burn about 400 to 500 calories during an hour of cycling at a moderate pace (20 to 25 km/h). At a more intense pace, a 70 kg person could burn up to 700 to 800 calories per hour of cycling. Slimmer people will burn fewer calories, while heavier people will burn more calories during the same effort.

It is important to note that the amount of calories burned also depends on the resistance and terrain. For example, if you are riding up hills, you will burn more calories than if you are riding on a flat surface.

In summary, cycling is an excellent exercise for burning calories and losing weight. However, the amount of calories burned depends on many factors and can vary from person to person.

An intense muscular reinforcement

Cycling helps strengthen leg, buttock and abdominal muscles, which can contribute to a slimmer, more toned figure.

1. The quadriceps are the main leg muscles used during cycling. To accompany them and relieve them during the effort, use a compression shorts or a compression tight warmers, they improve blood circulation, eliminate toxins and prevent soreness.
2. The gluteal muscles, especially the gluteus maximus, are also very much in demand during cycling. They are responsible for stabilizing the pelvis and rotating the hip.
3. The hamstring muscles are located at the back of the thigh and are responsible for bending the knee. They are mainly used during the pedaling phases in a standing position.
4. The calf muscles are used during cycling in both the sitting and standing positions.
5. The abdominal muscles, especially the obliques and transverse muscles, are used during cycling. They maintain good posture and stabilize the body during pedaling.
6. You will also be training your back while cycling.
7. Cycling can also help work the upper body, forearms, arms and shoulders.

This makes it an excellent sport for strengthening these muscle groups and improving overall fitness.

Tips to get fit by biking

Here are the essential points to apply if you want to lose weight while cycling:

1. Increase your riding frequency and duration: The more you ride, the more calories you burn. Try to ride several times a week and gradually increase the duration of your sessions. It’s better to ride 5 times a week for 1 hour, rather than riding only twice for 2.5 hours. Regularity and repetition are the keys to improving your performance and losing weight over time.
2. Vary the intensity of your sessions: Alternate high intensity sessions with recovery sessions. High-intensity workouts help you burn calories and strengthen your cardiovascular system, while recovery workouts help your body recover and regenerate while staying active.
3. Add hills to your runs: Climbs put more strain on your muscles and increase energy expenditure. By adding hills to your runs, you can burn more calories.
4. Eat a balanced diet: To lose weight, it is important to eat a balanced diet. The secret to professional cyclists is that they often follow a strict diet to maintain an optimal weight for competition. They usually eat nutrient-rich foods such as fruits, vegetables, whole grains and lean proteins, while limiting their intake of fats and sugar.
5. Stay hydrated: Drink plenty of water before, during and after your cycling sessions to maintain proper hydration and help your muscles recover better. Remember to take a water bottle with you and drink every 20 minutes if necessary during the effort.

By following these tips and being consistent in your practice, you should be able to lose weight by biking. Remember that weight loss requires a long-term commitment and a healthy, active lifestyle.

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