How long does it take to lose weight?
Everyone knows that cycling can effectively help us lose weight, but long-term cycling can also cause local congestion in our lower body. If the seat is not properly adjusted, numbness, discomfort and pain may occur in the perineum. So how long will it take us to lose weight effectively by cycling?
Whether riding a bike or pedaling a stationary bike in the gym is a good exercise to reduce fat, and the best time for exercise is 40 ~ 60 minutes. If it is less than 40 minutes, the fat-reducing effect cannot be guaranteed; If it exceeds 1 hour, it will cause physical injury.
In the gym, stationary bicycles are the most popular, because not only can you sit on them and watch TV and listen to music during exercise, but even horizontal stationary bicycles are equipped with backrest, which is really comfortable. When bodybuilders do aerobic exercise by stationary bicycles, they consume glycogen converted from food in the human body within the first 20 to 30 minutes of exercise. After 30 minutes of exercise, the body begins to decompose body fat. Fixed cycling for less than 40 minutes can exercise the heart and lungs to a certain extent, but it can't consume more fat.
If you ride a bike for more than 1 hour, your body will metabolize more muscle than fat.
Riding a stationary bicycle or bicycle for a long time is the same as sedentary. If the seat is not adjusted properly, it will cause local congestion in the "lower body" and numbness, discomfort and pain may occur in the perineum.
In addition, patients with chronic prostatitis had better not choose fixed bicycles for exercise.
Three misunderstandings to be avoided in losing weight
First of all, we must master the essentials of cycling, not just the distance of cycling. Let me see, it is. Every time I push my bike hard, I don't want any details. The coach said that the height of the bicycle should be adjusted so as not to bruise the inner thigh root and subcutaneous tissue. When pedaling a bicycle, the position of the foot must be appropriate and the force should be uniform, otherwise it will cause pain in the ankle joint and knee joint.
Ride a bike in the right posture. I saw on TV that professional athletes were lying there when riding bicycles, which was very professional, but this posture was "criticized" by the coach. The coach said it was a game to speed up, and you were trying to shape it. When riding a bicycle, the body pressure is too low, which will limit abdominal breathing, and abdominal breathing is conducive to reducing abdominal fat, which is a common problem of many people. The number of exercises once a week is also wrong. Aerobic exercise should not be less than three times a week, and exercise for more than 30 minutes each time. It is not good to exercise for more than 60 minutes. Riding a bike once a week for a long time like me will only backfire. So I gritted my teeth and bought a magnetically controlled bicycle (a stationary bicycle). From Monday to Friday, I ride two or three times according to the standard movements in the morning or evening, and go outdoors for cycling as usual on weekends. Half a year has passed, although my weight has not changed much, I obviously feel that my meat is "tight", and my colleagues who haven't seen me for a long time also say that I am in good shape. The biggest gain is that I have been working very well for more than half a year and seldom feel tired.
Now I am equal to an hour of fitness every day, with moderate exercise and feel good about myself. Although I know my fate, my "hardware" is basically healthy, and my mental age is similar to that of young people. I suggest that friends who want to shape may wish to have a try. You must benefit a lot from cycling to work.
One of the misunderstandings: the posture of riding.
"The wrong way of riding not only affects the exercise effect, but also easily causes harm to the body." When he was tutoring fitness enthusiasts, he found that wrong riding postures were common, such as legs sticking out, bowing and so on. "The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm."
Myth 2: The action of pedaling.
"It is generally believed that the so-called pedal means that the foot is stepped down and the pedal is turned around, so you can move forward. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. " There was once an athlete and coach of a professional team. He said, "The sole of the foot stepped down first, then the calf contracted and pulled, then lifted up, and finally pushed forward, just completing a week's pedaling. Such a rhythmic step can not only save physical strength, but also improve speed. "
Myth # 3: Ignore frequency and pursue strength and speed unilaterally.
"Many young people who are just getting started are greedy for' more' and' faster'. If they ride 50 kilometers at once without riding a long distance, they only pursue speed and strength on the way. In fact, it is very harmful to their bodies, and serious knees will accumulate water. " "The amount of exercise, frequency and intensity are the three principles of exercise. Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60-80 times a minute. Every time you ride, you must have at least 20 minutes of high frequency and low speed (that is, more laps and less effort) to warm up, so that your body sweats slightly, otherwise you will suddenly exercise with great intensity, which is prone to dizziness, nausea and other symptoms. "
For specific examples, Baidu can search for an e-book called "235 Cases of Weight Loss Success", which contains successful cases of weight loss through bicycles for your reference.