Where can I lose weight by cycling?
I have lost weight all over. Cycling is a systemic aerobic exercise, which burns body fat and focuses on exercising leg strength. If you can ride for a period of time, you will have obvious slimming effect, but the most obvious weight loss parts are thighs and calves, followed by waist and buttocks, and then arms. Because cycling is mainly leg pedaling, it tightens the waist and abdomen in the process, drives the hips to move, and relies on the arm grip to keep the posture stable. These are the main exercises.
Does riding a bike hurt your knee?
Riding correctly won't hurt your knees. Many people hurt their knees by cycling to lose weight, most of which are caused by incorrect cycling methods, such as wrong posture and excessive cycling. It will increase the load on the knee joint and cause pain, but without these bad habits, riding a bicycle correctly is just like walking, with little pressure on the knee joint and basically no knee injury.
How to lose weight by cycling?
1, the best way to lose weight at medium speed is to ride a bike, not that the faster the speed, the better the fat-reducing effect. Cycling at medium speed is the best way to lose weight. Control the heart rate at 65%-85% of the maximum heart rate. The calculation formula is: maximum heart rate = 220- actual age. If it is a road car, the speed can be controlled at19.3-22.4 km/h.
2. Keeping the exercise time cycling belongs to aerobic exercise, and aerobic exercise must reduce fat at least three times a week, and the duration of each time should be more than 30 minutes, preferably 40-60 minutes. Consume sugar within 30 minutes.
3. Speed-changing cycling improves aerobic adaptability. To lose weight by cycling, it is best to ride at a moderate speed of 1-2 minutes, then ride at a speed of 1.5-2 times for 2 minutes, then ride at a moderate speed, and then return to a fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
4, a reasonable diet to lose weight by cycling, don't eat very little, don't eat high calories, ensure that the daily calorie intake is around 1200 calories, mainly a light diet with high protein and low calories, and gradually achieve the effect of slimming and losing weight while eating, so as to avoid weight rebound in the future.
How many calories can you consume by riding a bike?
1, riding for one hour at a speed of 9 kilometers per hour, consuming about 245 calories;
2. Riding for an hour at 16 km per hour can consume 4 15 calories;
3, riding for an hour, 2 1 km per hour, can consume 655 calories;
For every 3500 calories burned, you can lose about 450 grams of weight. Usually, if you ride at a speed lower than 16 km per hour, you will burn about 235-370 calories an hour. The specific calories consumed will vary according to your basal metabolic capacity, so you want to consume more calories. First of all, it takes longer. Second, the riding intensity is strong enough, and climbing can be adopted, which will consume more heat.