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 riding is mainly the leg pedal, the waist and abdomen are tightened in the process, which drives the hips to move and keeps the posture stable by relying on the arm grip. These are the main exercises.

2 How to lose weight by cycling 1, the best way to lose weight at a medium speed is to ride a bike, not that the faster the speed, the better the fat loss effect. Medium-speed cycling is the best way to lose weight. Control the heart rate at 65%-85% of the maximum heart rate, and the calculation formula is: maximum heart rate = 220- actual age, and control the speed of road vehicles at 19.3-22.4 km.

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.

3 spinning weight loss effect is also riding a bicycle, and spinning in the gym will have a better weight loss effect than usual bicycles:

A 45-minute spinning course will burn 400-500 calories. If you insist on 3-5 times a week for one month, you can usually lose about 5- 10 kg for people with a large weight base. Moreover, it is safer to spin when riding, eliminating the harm caused by poor road conditions. At the same time, its dynamic music and coaching atmosphere can make people persist for a long time, which is very good.

4. Does it hurt your knee to lose weight by cycling? Riding a bike 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.