1. Can I lose weight by cycling?
Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen, plus inhaling a lot of fresh air, which can strengthen heart function. Periodic aerobic exercise can make exercisers consume more calories and achieve significant weight loss.
Riding exercise is not only beneficial to 3 pairs of joints and 26 pairs of muscles of hip, knee and ankle of lower limbs, but also can exercise muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Not only can you lose weight, but you can also make your figure symmetrical.
2. Is it effective to lose weight by cycling?
Whether riding a bike or pedaling an exercise bike in the gym is a good exercise to reduce fat. Cycling consumes 480 calories per hour, which is similar to running with the same intensity. Therefore, cycling can lose weight quickly and has little effect on feet. 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.
3. How to lose weight by cycling?
To master the essentials of cycling, you can't just pay attention to the distance of cycling. Adjust the height of the bicycle 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.
Under normal circumstances, bicycle cushions should be installed horizontally, or the front section should be slightly lower, but try not to tilt the front section. Some people often complain about hip pain after riding a bicycle, which may be caused by excessive pressure on PP or the inner thigh at the front end of the seat cushion. At this time, you need to check whether your seat cushion is horizontal or not, and even adjust the nose of the seat cushion slightly downward, which can reduce the wear on the crotch. Bian Xiao recommended an effective way to lose weight and reduce wear by cycling: wearing padded cycling pants.
The speed can be adjusted according to the individual's physique. Generally, the speed below 15 km/h belongs to moderate intensity exercise, which is suitable for people with average cardiopulmonary function. If it exceeds 16 km/h, it belongs to relatively high-intensity exercise and is suitable for bodybuilders with good cardiopulmonary function. It is best to control the riding intensity according to the heart rate. Young people can keep it at 140 ~ 150/min, those aged 30 ~ 40 are at 130 ~ 140/min, and those over 40 should keep it at120 ~/kloc-0.
When stepping on the pedal, the position of the foot should be appropriate, the force should be uniform, and attention should be paid to maintaining a certain rhythm, otherwise the ankle joint and knee joint will be tired.
4. How to lose weight by cycling?
1, strength cycle method
First of all, in the first ten minutes of riding, try to go at full speed with 60% strength, and then observe your heart rate and how many times your pulse beats per minute. This will not only help you lose weight, but also exercise your cardiovascular system.
2, the core muscle circulation method
In the process of cycling, you can choose to leave your hips for a period of time, and your body is still in the state of cycling and you can't stand upright. You can exercise the strength of the core by riding your waist and abdomen and exercising.
3. Fat reduction cycle method
Cycling continuously at medium speed for more than 40 minutes, combined with regular breathing, can play a good role in losing weight.
4, intermittent circulation method
When riding a bicycle, you can ride at a normal speed for two minutes, then go forward for two minutes, and then ride at a normal speed. This alternating cycle can improve the adaptability of aerobic exercise.
5. Pay attention to cycling to lose weight.
Cycling to lose weight should be done slowly, step by step, and cycling time should be gradually increased. You can burn fat by riding at a medium speed for 40 minutes to 1 hour.
If you feel flustered, stuffy and dizzy when riding a bike, you should get off and rest in time, and go to the hospital for examination and treatment if necessary.
The duration of each cycling exercise should be more than 30 minutes, preferably 40-60 minutes. Less than 30 minutes of pedaling consumes sugar. When riding a bicycle, you should control the heart rate (heartbeat) to increase by 2-3 times than usual to achieve the purpose of exercise.
You can breathe naturally when you pedal slowly. If you pedal hard, you can adjust the breathing rhythm, such as pedaling for the next inhalation and exhalation. Good rhythm adjustment helps to eliminate fatigue.
If you want to increase your muscles and strength, you can choose to lean forward as far as possible, which can reduce the resistance of exercise and exercise your muscle strength when you pedal quickly. If the purpose of exercise is to lose weight, you need to keep your arms straight, tuck in your abdomen and lean forward slightly.
6. The key to success in losing weight
1, learning gives positive feedback to the brain
The biggest problem of losing weight is "no positive feedback". When many people lose weight, they just want to "suffer". We should regard the process as "enjoyment" and give different positive feedback to our minds at any time in order to persevere.
Of course, reducing the number on the weighing scale is the most direct feedback, but it is actually more valuable to encourage dieters to try to feel intangible feedback such as "the sense of accomplishment in controlling their appetite", "the courage to refuse the invitation of friends" or "the rhythm of their heartbeat during exercise".
2. Turn motivation into practical goals.
It is not enough to have the motivation to lose weight. It is necessary to turn motivation into practical strength. For example, the more practical and specific the goal, the better. Visible incentives allow people to monitor their progress and help them stick to it; It is also a good idea to aim at the process of losing weight (for example, exercising three days a week) rather than the result.
3. Numbers are not unique.
Although it is important to set goals, doctors remind us not to forget that the purpose of losing weight is to improve health, followed by numbers.
In the process of losing weight, you must know whether you really want to lose weight or just want beautiful numbers. Many people choose the crash diet, such as eating only a single food and taking medicine. I only hope that the number will drop rapidly, but I forget that a quick diet often loses my health. A good way to lose weight should not be to lose health, or even to increase health. In fact, losing weight once can reduce the original weight by 10%, which is of substantial benefit to health.
Weight loss stagnation is a natural phenomenon that the body is adjusting the basal metabolic rate because of the decrease of calorie intake. Just find out the reason and improve, don't be too depressed. Setting a goal of "being healthy" rather than "being light" can avoid giving up when something goes wrong, because you are careful with the numbers.
Step 4 find allies
People who are most afraid of losing weight secretly have peer pressure, but the effect is better.
Don't fight alone, exercising with friends or family will help keep you motivated; Or tell the whole world about your motivation and idea of losing weight, and let the people around you become your motivation.