Bicycling can be a great way to lose weight. Unlike other fitness programs, the learning curve is minimal. You probably already know how to ride a bike, it's easy, fun, and has a slight impact on your joints. It is a sport that can be practiced by practically anyone, regardless of age and fitness level. By starting gradually and sticking to your training schedule consistently, you can lose weight and improve cardiovascular health.
Steps
Part 1 of 4: Choosing the Equipment
Step 1. Choose your bike
Do you want to ride outdoors or on an exercise bike indoors? The advantage of using an exercise bike is that you can do other things while exercising, such as watching your favorite show on TV. However, with a real bike you can choose routes that you enjoy outdoors and also have a positive impact on the environment if you use it as a replacement for your car. Of course, you can also use both.
- If you choose to use a normal bike, you should know that there are different models, from mountain bikes to racing bikes, from beach cruisers to fixed gear ones. Prices can vary a lot. You should choose based on your physical constitution and where you intend to use it. Ask for advice in a specialized shop and consider having the bike parameters adjusted to your needs and desires by purchasing a "bike fitting" service.
- If you prefer to ride indoors, you will need to join a gym or buy an exercise bike to keep at home. Again, choices need to be made, such as deciding whether you prefer it normal or reclined. The second offers good back support, so it may be more suitable if you have pain in that part of your body. However, standard bikes also allow you to strengthen your core muscles.
Step 2. Choose the right clothing
According to US researcher Brian Wansink of Cornell University, wearing tight-fitting Lycra garments makes it easier to notice positive body changes. Wansink found that inmates tend to gain weight because of the loose clothing they are forced to wear.
- Baggy clothing can also be a hindrance and slow you down.
- Another important criterion to take into consideration when choosing what to wear is to prefer garments that make you more visible to drivers.
- Many people are convinced that by dressing heavily they will be able to lose weight more easily. This is a very common practice in France, but it doesn't actually work.
Step 3. Choose the right accessories
A helmet is essential if you plan to ride in the city. Please make sure it is the correct size before you buy it. You should also bring a repair kit with you in case you need to puncture an inner tube and a small pump to inflate it. If you plan to leave your bike unattended, also buy a chain and lock.
- It would also be useful to have a fanny pack in which to put your house keys, documents and your cell phone, which could otherwise fall out of your pockets as you pedal.
- Having a water bottle or bottle of water on hand will also allow you to keep your body hydrated while exercising.
- Consider also packing a couple of canisters of carbon dioxide in the pouch to quickly inflate the tires if needed.
Part 2 of 4: Planning the Workout Routine
Step 1. Proceed gradually
Start with a simple workout that you can practice in a safe place, like in the park near your home, before venturing into more difficult terrain by cycling, for example, in the mountains. When you feel more comfortable, you can start frequenting the busiest areas.
- Initially ride on flat terrain. Try walking along the paths of a park or a bike path, or find a road that suits your level of preparation by searching online.
- During your first workouts, you may only be able to cover a few kilometers. Do not go too far from home to avoid the risk of not having the necessary energy to go back. You should be able to cover a greater distance within a month or so.
Step 2. Alternate the intensity of your pedaling
By shooting under stress (using a high gear) you will be able to burn more calories. By maintaining a normal but constant pace, you will increase your degree of stamina. The best choice you can make is to combine both methods. Through a study, the results of which were published in the Journal of Applied Physiology, researchers found that alternating shots with endurance-enhancing periods is the most effective method of burning calories.
- Ride on the hills. Cycling champion Rebecca Rusch alternates moments of sitting on the saddle with others of standing while pedaling uphill to increase her physical endurance.
- Pedal as hard as you can when the workout is about to end.
- Try taking a spinning class at the gym. You can also hire a private personal trainer.
Step 3. Give your body time to recover
Recovery days are also an integral part of the training program. After pedaling hard, indulge in a lighter or cross training session the next day. You should also have days of complete rest.
- Make sure you get enough sleep and take breaks between rides. According to Stacy T. Sims, an exercise physiologist at Stanford University and founder of Osmo Nutrition, sleep deprivation can make us feel deceptively hungry and lead us to eat fatty and unhealthy foods.
- Consider getting a massage on your rest day.
Step 4. Be specific when setting a specific target weight
Determine how many pounds you should lose and calculate how long it will take to do so. Cycling to lose weight is a long-term commitment, don't feel discouraged if you don't see results quickly.
- Losing 0.5-1 kg per week is a reasonable and attainable goal.
- Use an online program that allows you to automatically calculate your BMI (Body Mass Index) to find out what your ideal weight should be.
Part 3 of 4: Correcting the Diet
Step 1. Have breakfast
It is still not clear whether it is better to eat before or after cycling, but it is certain that breakfast plays a very important role in the weight loss process.
- Many people associate breakfast with cereals or snacks. However, if you want to lose weight, all your meals should consist of lots of fresh fruits and vegetables. If you need to, you can also use the frozen one, while you should read the label carefully before buying the canned one because salt and sugar are often added.
- For protein, choose lean meats, fish, legumes, eggs and nuts.
Step 2. Eat while cycling
It might seem counterproductive, but sustaining yourself when riding for a long time can help extend the duration of your workout, plus you'll avoid bingeing once you get off the bike.
- Bars, energy gels, and bananas are convenient and useful foods to eat while cycling.
- You should be consuming around 200-250 calories per hour.
Step 3. Eat immediately after your workout
During the 30-60 minutes following the cycling session, your body goes into a "recovery" phase, so it needs the nutrients it needs to regenerate.
- Carbohydrates help restore glycogen stores. Combine them with protein and you won't have to eat a lot of them, which can be difficult after a strenuous workout.
- Protein helps the body to rebuild muscle tissues that have been damaged during training.
- Prepare your "recovery" meal before you start pedaling as you may feel too tired to want to cook at the end of your workout.
Step 4. Keep your body hydrated
It is important to drink plenty of water before, during and after each exercise session. As soon as you get off the bike, fill the bottle with water and drink it all.
Be careful with energy drinks as they contain caffeine and other stimulants that can dehydrate the body
Part 4 of 4: Keeping Motivation High
Step 1. Keep your bike in a visible and accessible place
Not seeing her would end up prioritizing other things and neglecting training According to Stanford University health psychologists and fitness instructor Kelly McGonigal, having a visual reminder that we need to exercise is very helpful in staying motivated.
Keep your bicycle in a place that allows you to use it easily
Step 2. Vary the path
An occasional change of scenery allows you to break the monotony that comes from always walking the same road day after day. It can also put you in front of new physical challenges.
Step 3. Bike the way to school or work or use it to complete daily errands
Commuters who use the bike generally manage to lose weight without making additional efforts. You will save money on petrol and you will not struggle to find parking.
- If you plan to cycle to work, consider bringing some spare clothes to be presentable to the office. If possible, also try to wash yourself to get rid of the toxins that your body has expelled by sweating.
- Plan your commute carefully to make sure you don't arrive late for work. Take it for the first time on a public holiday in order to familiarize yourself with the route.
Step 4. Make friends with other people who ride bicycles
Having a friend to work out with means you can exercise and socialize at the same time. You can chat with someone while spinning or riding a stationary bike or outdoors.
