It means riding at a medium speed. Generally speaking, you need to ride for more than 40 minutes continuously, and you need to pay attention to regular breathing, which is very beneficial to reduce body fat.
2. Strength cycle method
It is required to ride a bicycle at your 60% speed limit for 5-7 minutes, and at the same time, you need to observe your pulse every minute with a heart rate meter to keep your heart rate within the cardiopulmonary function training area. This will not only exercise your cardiovascular system, but also effectively burn fat and lose weight.
3. Core muscle strength cycling
Refers to the process of riding a bicycle, the hips leave the seat, but don't stand up straight, and at the same time control the human body with the waist and abdomen, so that the muscle strength of the waist and abdomen can be effectively exercised.
4. Power cycle method
Riding hard according to different situations, such as adjusting the gear size when going uphill or downhill, can effectively improve the muscle strength and endurance of both legs.
5, intermittent cycle method
When riding a bicycle, you should ride at a medium speed of 1-2 minutes, then ride at a speed of 1.5-2 times for 2 minutes, then ride at a medium speed, and then return to the fast speed. This kind of cycling exercise can not only improve the adaptability of human body to aerobic exercise, but also burn fat and lose weight better.
How long does it take to lose weight by cycling?
Whether riding a bike outdoors or pedaling a bike in the gym, the best time for exercise is 40 ~ 60 minutes. In less than 40 minutes, you can't burn fat and lose weight. If it exceeds 1 hour, it will cause physical injury. The body metabolizes more muscle than fat.
Cycling is also an aerobic exercise. Since it is aerobic exercise, you need to persist for more than half an hour. Because in the first 20 minutes to 30 minutes of exercise, glycogen converted from food in the human body is consumed, and after 30 minutes of exercise, the body begins to decompose fat in the body. At the same time, it should be noted that if you have chronic prostatitis, it is best not to ride an exercise bike in the gym.
Bicycle weight loss program
Drink a glass of water after getting up at seven o'clock to clear the intestines and activate metabolism in the body.
At 7:30, try to choose foods that can contain glucose, such as rice, as breakfast to replenish energy for the body. However, the component is reduced to 1/3 as usual to avoid the accumulation of residual energy in the body.
At 8:00, if you are not far from home, you can try to go to work and school by bike and choose the usual route, but pay attention to the fact that the road surface is preferably flat. If it's far, do a 15 minute ride before class.
12:00 Pay attention to the reduction of carbohydrate in lunch, preferably the original 1/3. Have a rest after dinner and ride a bike for 20 minutes.
/kloc-school ends at 0/7: 00, and it takes about 0/5 minutes for people who live far away to get home.
/kloc-after 0/8: 00, take a walk in the nearby park before meals as a finishing touch and relaxation after strenuous exercise.
19:00 The amount of dinner should be relatively reduced, and it is also good to eat low-calorie foods such as vegetables and snack on salads at night.
Matters needing attention in cycling to lose weight
1, in the process of riding, you need to wear professional sports gloves to avoid damaging your body and replenish water in time. In addition, no weight-bearing riding exercise will be carried out to avoid damaging the back and lumbar spine.
2, the upper body does not need to be straight, slightly relaxed, and lean forward.
3. Try not to use force on your arms, and it is ok to bend your elbows slightly, otherwise you can't control your bike with your hands!
4. The height of the car seat is slightly lower than the elbow, which is the best. Push your abdominal muscles, focus on your hips, and sit tight.
5. Step on the pedal with both feet, and put the bones and muscles connecting the big toe in the center of the pedal to exert force, which can tighten the legs and feet!
6. When stepping on your feet, consciously tighten your ankles and fix them.
7. When riding a bicycle, keep your head forward and let your eyes look 3-5 meters ahead. You can pay attention to whether there are obstacles ahead.
8. Cycling is a continuous exercise. At the beginning, the intensity does not need to be too great, otherwise it will make the body tired and the muscles ache. Just add a little time every day.
9. If you are not hungry, it is very effective to ride a bike on an empty stomach.
10, hydration is very important to improve metabolic rate. Stopping to drink water every 15 minutes is not only better than hydrating in one breath, but also can effectively avoid dehydration.