For every 3500 calories burned, you can lose about 450 grams of weight. If you ride at a speed lower than 16 km per hour, you can burn about 235-370 calories an hour. The specific calories burned will vary according to your basal metabolic capacity. Those who ride bicycles 1 hour every day can lose about 5 pounds, and those with a smaller weight base will come.
2 cycling to lose weight is mainly to reduce the places where you can lose weight.
Although the strength of cycling is mainly in the legs, a person's weight loss will be reflected in the whole body. If you reduce the weight of cycling, the circumference of other parts such as the face will also decrease, but the obvious place to lose weight is the leg, because this part of the exercise is the most frequent. If you want to go to thin belly, you can keep your abdomen tight all the time during cycling, so that the weight loss effect will be more obvious.
3 Do you hurt your knees by cycling to lose weight? Usually not.
The phenomenon of cycling to lose weight is generally caused by incorrect cycling, such as incorrect posture and excessive cycling, which will increase the weight of knee joint and cause injury and pain. Therefore, as long as you ride a bicycle correctly, the pressure on the knee joint is small, and basically it will not cause knee injury.
How to lose weight by cycling? Riding at a medium speed is not as fast as possible. Medium-speed cycling is the best way to lose weight. Just control the heart rate to 65-85% of the maximum heart rate, which means the maximum heart rate is 220 years old. For example, the average speed of a bicycle is about15 km/h.
Cycling for a long time belongs to aerobic exercise, and losing weight through aerobic exercise should be no less than three times a week, lasting more than 30 minutes each time, preferably 40-60 minutes. Consume sugar within 30 minutes.
To lose weight by variable-speed cycling, it is best to 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 alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.