Generally speaking, the cruising speed of most people riding bicycles is about 15-25 km/h. People with good physical fitness and long-term training can reach a cruising speed of about 30 kilometers by riding a road bike (professional road bike athletes can reach more than 40 kilometers, but they are professional athletes, so there is no need to compare with them).
Depending on the speed, cycling can consume about 400- 1000 kcal per hour, which is actually similar to jogging for one hour. And riding a bike is relatively easier than running.
Many people will reduce fat by riding, and have achieved certain results. In fact, insisting on cycling can not only bring you fat-reducing effect, but also effectively improve your daily mental state and sleep quality, and get tighter muscles and better figure.
Through the cross-training of riding and running, we can achieve more balanced fat burning and exercise effects, and also reduce the burden on the body.
Running can better train endurance, while cycling can bring more speed improvement to running. In addition, the two sports are alternately carried out, and you can exercise until a single project can't involve or involve less muscle groups, so that your figure is more uniform. Moreover, alternating training can reduce the repetitive movement of a single part of the body, thus playing a protective role.
Even if you insist on fat-burning exercise such as riding and running, if you overeat or have irregular work and rest, you can't achieve good fat-reducing effect.
During the fat-reducing period, vegetables, chicken breast, fruits, quinoa, corn, purple potatoes and other foods are the main foods. Eat less greasy foods, ensure about 8 hours of sleep every day, and combine with exercise to bring better fat-reducing effect.
Method of burning calories quickly
Using food to produce thermal effect: refers to consuming energy by raising body temperature by eating. This energy consumption will occur as long as a certain amount of food is eaten, and it can happen several times a day. Therefore, eating three meals a day consumes more energy than eating only two meals, and taking protein consumes the most energy, which is beneficial to losing weight.
Warm diet to lose weight: warm the body with warm food, so that after eating, the calorie metabolism is vigorous, and some calories become body temperature, so you can choose a meal every day.
Improve basal metabolic rate: the proportion of muscles in the body will affect basal metabolic rate. As muscles increase, basal metabolic rate will increase. As long as you exercise your muscles and increase your activity, you can increase your basal metabolic rate by more than 50%. People with high body fat should carry out muscle strength training, strengthen lean tissue and improve basal metabolic rate. When practicing muscles, you should choose to practice after meals.
Exercise generates heat: Anyone can promote the burning of calories by increasing exercise. Exercise aimed at losing weight must be carried out before meals, preferably once in the morning and evening, at least three times a week, for more than 30 minutes each time.
Thermogenic drugs: The thermogenic effect of thermogenic drugs can increase the metabolic rate by 14%.
Happy mood: it can reduce the consumption of serotonin in the brain and produce the effect of suppressing appetite. Complete the whole process with a happy mood.
Meridian beating: Stimulate the meridians (bladder meridian on both sides of the back, spleen and stomach meridian on both sides of the middle and lower abdomen, and ventral part with pulse) by beating the skin surface, thus regulating the internal functions of the body.