If you want to lose weight by cycling for a month, you must first achieve a certain amount of exercise, and then control your diet to ensure that your daily calorie intake does not exceed 1200 calories. Do these two things well and keep riding for 30 minutes every day-1 hour. People with a large weight base can lose about 5 kg, while people with a small weight base can lose 2-3 kg.

Where can I lose weight by cycling?

Although the exercise part of cycling is mainly the legs, a person's weight loss will be reflected in the whole body. For example, if he loses a few pounds by cycling, you will find that the whole body, including the face, will have a change of reduced circumference, but the most obvious place to lose weight should be the leg, because this part exercises the most. If you want to lose weight, you can keep tightening your abdomen during riding, so that slimming will be more obvious.

3. Cycling calorimeter 1, cycling for one hour, 9 kilometers per hour, consumes 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.

How long it takes to ride a bike a day depends on your physical fitness.

Whether riding a bike is for exercise or losing weight, you should set the exercise intensity according to your own physical fitness standards. You can't do high-intensity exercise for a long time at once, otherwise, not only can you not achieve good exercise weight loss effect, but you may also cause sports injuries. Suggestion:

1. People who have just started cycling and usually do less exercise should ride 5- 10 kilometers every day for an unlimited period of time, and then gradually increase their intensity after adaptation;

2. For people who exercise regularly, the riding time and intensity can be decided according to their physical condition during the riding process. It is advisable to ride at 10 km/h for 30 minutes at ordinary times, and it is better to speed up at 1 km/h for half an hour after getting used to it.