Losing weight by riding a bike: this is how the kilos disappear

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Losing weight by riding a bike: this is how the kilos disappear

Credits: https://www.prinz-sportlich.de

Cycling that is Completed by Great Dieting Makes Perfect for Your…..

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Contents With a bike, go far in your body shaping.............................. 4 Why does losing weight work so well on a bike? ................... 5 What is the calorie consumption when cycling? ..................... 5 Which muscles are used when riding a bike? ........................ 6 How fast can you lose weight by cycling? ............................. 7 Benefits of losing weight riding a bike ................................. 8 Are there any disadvantages? ............................................ 9 Losing weight riding a bike: which pulse range is the right one? ................................................................................... 10 Training plan Losing weight riding a bike: You have to work as often and as long ........................................................... 12 Exercise bikes vs. Outdoor: which is better for losing weight? 13 Cycling tips for effective weight loss ................................. 14 Losing weight riding a bike: the right nutrition ................... 16 Conclusion: This is how effective weight loss is by bike ........ 16 Credits for Sources: ....................................................... 17

With a bike, go far in your body shaping Do you also have a bike rusting in the basement?!

Then you should take it out, especially if you still want to get rid of a few kilos of winter bacon - because losing weight with a bike works wonderfully!

You can find out why, what you have to consider and how often you have to get on your bike to get the best results!

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Why does losing weight work so well on a bike?

Easy: Losing weight on a bike works so well because it gets your metabolism and your circulation going.

At the same time, your fat burning is in full swing and almost all of the muscles in your lower body are strengthened and trained.

It's twice as good for losing weight because the largest muscle groups are in your legs - and the bigger the muscles, the higher the calorie consumption!

Speaking of calories: As with any endurance training, cycling usually lasts for a longer period - which of course also has a positive effect on your calorie account!

Last but not least: In contrast to most other sports, biking can be easily integrated into everyday life. Ride to work by bike or do small shopping with a donkey. All small but effective ways to burn extra calories even in everyday life!

By the way: to clean up with it straight away‌..

Statements that losing weight with a bicycle will only work from 30 minutes, that only the number of kilometres is decisive for success or failure or that you should pay attention to a low pulse belong to the realm of fitness myths!

What is the calorie consumption when cycling?

I can't give you a blanket answer how many calories you burn while riding a bike, there are too many factors involved: How intensely do you ride?

In which gear? How are you trained How much do you weigh How fast are you driving Is your route flat and concrete or do you pedal up a rocky forest path?

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How warm is it? Do you have headwinds or tailwinds? Roughly you can burn up a value between 200 and 800 calories per hour - but most of you will level off at values between 450 and 600 calories.

If in doubt, I recommend that you record your bike session with a heart rate monitor or a fitness tracker, so you have an overview of your calorie consumption.

Which muscles are used when riding a bike?

When riding a bike, your legs are mainly trained. But really complete: From the calves to the front and back of the thighs to the buttocks, your gains have to be right.

Depending on the resistance against which you approach (no matter whether mountain, high gear, headwind or resistance on the exercise bike), you can even build muscle in your legs - just think of the crass calves and rock-hard thighs of professional cyclists!

But don't worry - it won't get that extreme with you. But trained instead of wobbly legs have something, right?!

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In addition to your legs, your back muscles and hip muscles also do a good job.

This not only ensures an even higher energy consumption but also prevents back pain and intervertebral disc problems and makes you flexible. Treat yourself to strength training, especially deep squats and lunges!

How fast can you lose weight by cycling?

Even if the pounds are sure to tumble, you have to be patient when you lose weight by riding a bike. At least if you don't go through an unhealthy crash diet at the same time (which I hope you don't plan to do!).

But patience pays off: slow, even weight loss is not only significantly healthier for your body, but it is also long-term.

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Because you avoid a blatant yo-yo effect and you can be sure that you will stick to your lifestyle during weight loss - i.e. nutrition and exercise - and thus your new, lower weight.

You can also assume that with a rapid weight loss of, for example, one kilo per day, not one kilo of fat is guaranteed to be lost, but rather water or, in the worst case, even muscles.

Studies have shown that regular cycling weighs an average of 2.5 kilos on the scales every month. Experts generally advise you to lose no more than 0.5 to 1 kg per week.

However, if you are very overweight and / or have not exercised before, you can expect to lose weight faster at the beginning.

Benefits of losing weight riding a bike •

Cycling is easy on the joints: since the saddle carries around 60 - 75% of your body weight, biking is a particularly joint-friendly sport. In contrast to running, where with every step a multiple of your weight presses on the joints, you can also get on the bike with overweight without hesitation.

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Relief of knees and ankles: Especially athletes from the fields of football, tennis, handball, volleyball or basketball have to deal with occasional pinching or even serious injuries in the knee or ankle due to the rapid alternation of intensive sprints and abrupt braking. Cycling is not only a good balance to these sports, but can even be carried out in the case of acute injuries - clearing it up first with a doctor is clear!

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•

Cardiovascular training: Like all endurance sports, losing weight with cycling offers you a lot of health benefits: Your cardiovascular system is

trained,

muscle increases

your lung and

can

volume increases, work

more

your heart

effectively

and

your resting heart rate drops. Your muscle coordination will also be improved. Plus: You reduce stress hormones!

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Integration in everyday life: You do not have to specifically take time for your bike units, because you can easily replace one or the other car or bus ride with cycling. By the way, you are not only doing something good for yourself, but also your environment.

Are there any disadvantages?

There are hardly any disadvantages to losing weight by riding a bike, but there are: In contrast to running or swimming, you have to ride relatively long or pedal hard to kill about the same number of calories.

Besides, as I said, mainly the muscles in the lower body are addressed. Arms, shoulders, upper back, stomach, chest and the like are neglected and need separate training, such as strength training.

And: especially at the beginning your booty can be really bad on fire - believe me, an hour on the saddle can remind you days later if you are not (yet) used to it!

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Losing weight riding a bike: which pulse range is the right one?

Beginners, in particular, often lack a sense of which pulse area they are training at. Even advanced skiers can benefit from checking their pulse while biking.

Because depending on which area you move in, you train other skills.

Values in the lower pulse range (about 60 to 75% of the maximum heart rate) increase the basic endurance.

Perfect for beginners, long sessions from 30 minutes to several hours at a time or with frequent training a week (at least three times).

If you want to ride a bike two to four times a week for 20 - 60 minutes, want a quick increase in performance (e.g. improve times) or overcome a training plateau pulse range of 75 to 85% of your maximum heart rate is perfect.

Anything that goes beyond this area should only be used by very experienced athletes, for example as part of interval training or to prepare the body for competitions.

After such a unit, your body needs a correspondingly long regeneration phase.

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Do you wonder how you can determine your maximum heart rate at all ?! The following formula applies to cyclists: 210 - (0.5 x age in years) - (0.11 x weight in kg) .

A calculation example: For a 25-year-old man with 80 kilos that would mean 210 - (0.5 x 25) - (0.11 x 80) = 210 - 12.5 - 8.8 = 188.7.

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Training plan Losing weight riding a bike: You have to work as often and as long In principle, if you want to lose weight while riding a bike, you should go on the bike as often and as long as possible.

This does not necessarily mean demanding sports units - also the short way to the supermarket, a leisurely bike ride to work in the morning or other everyday tasks add up and help you about to burn calories and your boost metabolism.

But of course, you should also go to your limits! Beginners start with three training units per week of 30 - 40 minutes. 90 to 100 revolutions per minute with a medium to low gear/resistance are enough for now.

Remember: It is better to pedal regularly in a lighter gear than to pace in heavy gear and then let it roll!

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After about two weeks you can start to extend the duration of your bike tours and / or introduce another unit.

The rule is: always increase the frequency and duration, then the intensity. If all of this works, you can introduce one or the other HIIT unit and start to ride under higher resistances or difficult conditions, for example, mountains up or with a higher cadence.

The more intense or longer your training lasts, the more you push the afterburn effect!

Exercise bikes vs. Outdoor: which is better for losing weight?

You wonder whether losing weight by bike on the exercise bike or outdoors works better?! Easy - you can do both! And has both advantages and disadvantages.

In general, I am a fan of outdoor sports and would also recommend this to all of you. You move in the fresh air, fill up with a lot of vitamin D and strengthen your immune system.

Also, the training is much more varied: Depending on the weather and wind conditions, ground and route, you always present your body with new challenges.

In addition, in summer, for example, the headwind is really pleasant - at home on the ergometer, you get wet very quickly ...

And: especially long sessions of more than 40 minutes are just right on the exercise bike, really boring - but not at all outdoors!

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Nevertheless, the indoor training course also offers benefits: If it is storming, raining or snowing outside, it is already dark or the sun is shining stupidly from the sky, the indoor training can be the healthier or better choice.

Another advantage

of

the

exercise

bike

is

that you

can check your performance increase under the same conditions because you can measure the exact distance and time covered with the same resistance.

Cycling tips for effective weight loss • Regeneration:

rest days are just as important as the training itself -

take sufficient regeneration into account in your training plan!

• Drinking:

Is important for every sport, but especially for cycling

because you have to go through it for a comparatively long time. So: don't forget the water bottle!

• Cycling gloves:

Blisters can easily form on the hands, especially at the

beginning. Such cycling gloves prevent this.

• Proper

clothing: Especially when cycling outdoors, it is particularly

important to wear breathable clothing, otherwise you can catch a cold very quickly. Take a look at my website under Sportswear, there you can make a bargain or two!

• Use

fitness apps: For more incentive, you can use special apps for

biking. Motivated mega to crack personal bests or set new distance records!

• Distraction:

When you get on your bike at home, I recommend

a fitness podcast, audiobooks or your favourite series to stream to, so you can get around the time faster. But: Remember that you still concentrate primarily on your training - you are there for sports, not for the series marathon!

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Correct setting: So that you are gentle on the joints, you should adjust your bike to yourself. Handlebar height, saddle height, distance from saddle and handlebars and other subtleties should be adapted to you, otherwise, it will pinch your neck or knees quickly and can even lead to injuries or overloading in the long term. If in doubt, get advice from your trainer or specialist dealer.

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Losing weight riding a bike: the right nutrition Of course, losing weight with a bike only works in combination with the right diet. Here

it

does

not

matter

whether

you eat low

carb or slow-

carb or follow the ketogenic or vegan diet.

The main thing is to keep a calorie deficit, eat enough macro and micronutrients and eat mostly natural foods instead of processed ones. You can find tips for your individual weight loss diet plan here.

Conclusion: This is how effective weight loss is by bike •

Losing weight riding a bike works very well because your metabolism and fat burning are stimulated.

•

Training the large muscles in your legs and buttocks burns a lot of calories!

•

Overweight or injured people, in particular, can lose weight by biking because it is very easy on the joints.

•

Depending on the intensity, one hour of cycling consumes 200 800 calories!

•

It must be at least three units a week.

•

First increase

the

frequency

and duration

of

the training before you increase the intensity and, for example, install HIIT units.

•

In addition to targeted sports units, you can also easily ride the bike in your everyday life and burn additional calories.

•

Losing weight riding a bike only works in combination with a suitable diet!

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Cycling that is Completed by Great Dieting Makes Perfect for Your…..

Hurry…..Get one of these Great and Highly recommended Diet Programs: -

>>> Get Custom Keto Here, >>> Get customized Training (Exercises: Kids, Old, Young)

-

>>> Leptitox Diet (Don’t fall the Scam Lepitox)

Credits for Sources: https://www.prinz-sportlich.de https://www.quora.com/ https://shareonlineformoney.blogspot.com/