Cycling helps you lose weight and is a great exercise for people who suffer from changes caused by excess weight, such as back, knee or ankle problems, because it is a way to lose calories without exerting even more impact on your joints.
When cycling, you should wear comfortable clothes and shoes, as well as drink water at room temperature, to avoid orthopedic problems and dehydration. It is also very important to use adequate protection to avoid accidents.
The benefits of cycling are greater when you eat a healthy diet and do this exercise at least 3 times a week, giving time for muscle pain to subside and the muscle to grow.
The main benefits of cycling are:
1. Improves physical conditioning
Cycling is an aerobic activity and, therefore, this activity helps to improve cardiorespiratory capacity and, consequently, physical conditioning.
2. Promotes cardiovascular health
When cycling, it is possible to activate several muscles, promoting improved blood circulation and improving the integrity of vessels, in addition to regulating cholesterol levels and preventing the accumulation of fat inside the arteries. Thus, practicing this type of activity is capable of reducing the risk of developing atherosclerosis and hypertension, for example.
3. Helps you lose weight
Cycling can help you burn up to 400 calories per hour, as well as helping to strengthen your legs and abdominal muscles, which helps with weight and fat loss. However, for weight loss to be effective, it is important to have a balanced and healthy diet, in accordance with the objective, and it is also important to perform other exercises on a regular basis.
4. Fights insomnia
When cycling you can use up your body’s energy, making it easier to sleep at night. Furthermore, as practicing physical activity leads to the release of neurotransmitters and promotes muscle relaxation, it can also be considered an ally in combating insomnia. See how to treat insomnia.
5. Promotes a feeling of well-being
During cycling, endorphins are released into the bloodstream, which helps promote a feeling of well-being. Furthermore, due to the release of endorphins, it is also possible for the person to feel more energetic and, therefore, carrying out this type of activity can help in the treatment of depression and anxiety, for example.
Bike workouts to lose weight
To accelerate the process of losing weight and fat by cycling, you increase the intensity of the training, either by increasing the distance covered or through interval training, which is normally done on an exercise bike and which consists of alternating speed or pedaling difficulty. See how interval training is done.
Furthermore, one of the ways to increase the intensity of your cycling training is to pedal for a while standing, doing around 6 standing repetitions, lasting 2 minutes each, being careful not to overdo the first 6 repetitions, so that you can achieve endure the entire workout.
To get better results when training on a bike, it is important to have a healthy, balanced diet in accordance with your goal. Check out the video below for some tips for losing weight healthily:
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