Where can I lose weight by cycling? Nowadays, many people like riding bicycles. Cycling is a full-body aerobic exercise. And focusing on exercising leg strength will burn body fat. Let's share some places where you can lose weight by cycling. Let's have a look.

Where can I lose weight by cycling? 1 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, preferably medium-speed fat reduction.

The faster you ride a bike, the better the fat reduction effect. Medium-speed cycling 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. For road vehicles, the speed can be controlled at 19.3-22.4 km/h, for example, the speed of ordinary bicycles is15 km/h.

2. Keep exercising for a long time

Cycling belongs to aerobic exercise. Aerobic exercise should reduce fat at least three times a week, and the duration of each exercise should be more than 30 minutes, preferably 40-60 minutes. Consume sugar within 30 minutes.

3, variable speed riding to improve 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

Ride a bike to lose weight, don't eat very little, and don't eat high-calorie things. You should ensure that the daily calorie intake is about 1200 calories, and a light diet with high protein and low calories is the main one. When you are full, you can gradually achieve the effect of losing weight and avoiding 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.

Where can I lose weight by cycling? 2 What do you need to prepare for cycling?

1, equipped with bicycles

Bicycles generally include mountain bikes, road bikes and folding bikes, depending on your use. Mountain bikes are more suitable for rugged roads, with wide tires and no flat tires. Road bikes are suitable for walking on flat ground, and are generally used in expressway.

Beware of puncture when walking on rough roads, and folding bicycles are mainly designed for portability, which can be folded in the middle to reduce the length of bicycles to half of the previous ones. Mountain bikes are recommended for cycling, which can cope with different kinds of roads.

2. Physical needs

Don't underestimate this step. Be sure to confirm whether you are suitable for riding before riding. For example, patients with epilepsy, hypertension and angiitis obliterans should do what they can. In addition, pregnant women should also be careful. Cycling will have some adverse effects on the fetus.

Fat riders are a challenge to bicycles. It is recommended to lose weight or change to a bicycle with stronger load-bearing capacity. In addition, if you are riding for the first time, please start exercising half a month before departure.

I often ride a bike or run a short distance to strengthen my physical strength. Before a long ride, I will warm up and talk about stretching my limbs. After riding, I will stretch myself like this to give full play to the sports effect of riding.

3. Vehicle inspection

The so-called mandatory inspection items are, of course, to avoid or solve all kinds of troubles that may be encountered on the road, such as brake failure, flat tire, forgetting to bring your wallet, ID card and mobile phone. These are the first choice items, so please debug your bike before going out, bring a tire repair bag, pump and so on.

Put your wallet, ID card, mobile phone and other important items into your backpack. In addition, life-saving tools such as helmets and gloves should also be prepared in advance. Although you wear different clothes in different seasons, the purpose of riding is to be comfortable. You can start riding if you have the conditions.

4, short distance instruction

Short-distance cycling is almost within 30-40 kilometers. In addition to the tire repair tools, pump, wallet, ID card, mobile phone, helmet and gloves mentioned in the mandatory inspection items, it is best to bring masks, riding glasses, bicycle front and rear lights (necessary for riding at night), spare tire, water and food, and try to go into battle lightly.

5, different places need to know

Generally, the midway is between 30 km and 100 km, and the long distance is above 100 km. When you don't reach your destination, you must consider the location and method of rest. Therefore, in addition to the above-mentioned prepared items, you should also consider taking shelves, backpacks, multi-functional sabers, protective gear and medicines, damp-proof mats for tents and sleeping bags, food, cookers, lighters, raincoats and so on.

Generally speaking, long-distance travel is with cycling teams, which can increase safety and comfort. Be as prepared as possible. Although it looks a lot, I will definitely admire my original witty choice when using it.

Six points for attention in night riding

1, the importance of listening needs to be improved.

At night, the sight becomes worse, and the hearing of the ears is more important. It is not recommended to wear headphones to listen to music, because wearing headphones will block the sound of other vehicles. For example, there are many big trucks on some roads, wearing headphones. It is found that when a large truck approaches, there may be a few meters left, which is easy to cause an accident because of nervousness.

2, the side of the reflective measures

Many bicycle accidents are not front collisions or rear collisions, but side collisions. Because no one will put lights on the side. Therefore, increase the side reflection, such as the reflective strips on tires or rims, and the anti-theft stickers for bicycles, one of which is the reflective stickers.

Reflective stickers are not perfect, the key is to choose the right place to paste. It is recommended to stick them on the left side of the faucet, which is good and will not be blocked by feet. Stick them on the left side because we usually ride on the right side, and the lights of vehicles mainly come from the left side, so the right side will be blocked by buildings.

Don't ride on unfamiliar/remote roads.

It is difficult to master the road conditions that you don't ride often. Riding with old impressions is quite dangerous. Coupled with public security issues, even if you bring your own self-defense supplies, it may be useless in an emergency. The best tool is a whistle.

Because the audio of the whistle is very high and travels far, gangsters will be frightened reflexively when they hear the whistle. It is best not to get close to the collar of the car. Crowds can also curb theft.

4. Respond to the road conditions and slow down.

Poor roads can be seen clearly during the day, but they can't be seen clearly when there are street lamps at night. Some cyclists drive at the same speed during the day as at night, but the demand for road response time at night is definitely greater than during the day, especially when road vehicles encounter small potholes, they are easy to bounce off.

Many people don't know to slow down until they have an accident. Over time, they will get used to slowing down. Don't forget to slow down the speed at any time and keep it at 70 ~ 80% of the daytime speed through the meter.

5. Don't train at night.

Training is always looking for steep mountain roads. If the speed of going up the mountain is slow, it will rush down the mountain quickly. Naturally there is danger. There is no need to compete with other passers-by and cars for speed, and it will also leave a bad impression of arrogance on cyclists. It is strongly recommended to ride happily, don't ride hard, take a flat road and don't take a mountain road.

6. Relax, not impatient, not casual.

Many people who like cycling at night want to relax. They can't get up in the morning to ride, and they may go home for dinner (or skip dinner first) after work at night, so they go out to ride. At this time, their mentality is to exercise quickly, so there is a hasty and casual attitude.

If it is easy to travel in a group, but the whole body is well equipped (it can be prepared the day before), night riding may be casually worn, and safety-related parts (helmets) may not even be worn, but in fact, night riding should pay more attention to safety.