People lose weight for different reasons. It could be you want to cut off the extra pounds to improve your general health and prevent conditions like diabetes or heart disease. There are different ways that you can use to lose weight and one of them is through cycling.
Cycling is a low impact exercise that engages your upper and lower body. It helps you burn more calories if you are riding at a moderate intensity. Not only does the activity help you stay fit and healthier but it is also fun to ride.
Unfortunately, cycling for weight loss is more than just jumping on your bike. You need to have an effective strategy before you get started and stick to a dedicated routine. For you to stay consistent and achieve your weight loss goals, here are some important 10 tips you should know when cycling for weight loss.
Losing weight can be hard if you don’t have some goals in mind. You need to set realistic goals so that you can work towards achieving the goals. For instance, if you want to lose belly fat, come up with a plan and make sure that you are consistent. You can set a goal of losing 2 pounds in a week and riding 3-4 days every week. This will help you to stay on track and you will achieve your goals long term.
Ride at Moderate Pace
The best way to lose weight cycling is to ride at a moderate pace frequently. You should ride at a pace where your heart rate is between 68% – 79% of the maximum heart rate. You can do this with the help of a heart rate monitor. You can ride for about one hour a day at a pace that helps you maintain a conversation even though you are losing your breath. This will help you ride well without completely feeling drained.
Get Enough Sleep
Having enough sleep plays a huge role when it comes to weight loss. According to studies carries out, people who sleep for 6-8 hours are more successful when it comes to losing weight and they are less stressed. Additionally, good sleep reduces your hunger and you are likely to get satisfied when you eat. Not to mention how it helps the body to build and repair muscles so that you can have the strength to ride the next day.
Track Your Progress
It is important to track your progress so that you can see how far you have come and how far you need to go. You can make good use of a fitness app to track your workout progress. With a fitness app, you can easily see how many miles you are riding and the number of calories you have burned. Some trackers are also equipped with GPS maps and other important features.
Get Training Partners
While you can still lose weight cycling alone, having two or more cycling partners can be a great idea. They can help you feel motivated when you have a low mood. Friends will also encourage you and if they are experienced, you can get more tips to make your cycling journey enjoyable. You will learn more about shifting, drafting, cornering and much more when you have cycling partners.
Bike Maintenance Is Important
Whether you have a mountain bike, road bike, hybrid bike or any other type of bike, it is crucial to do some basic bike maintenance at least once a week. This is important especially if you are trying to lose weight commuting to work. You want your bike to be in the best condition such that you are not stranded on the road simply because you have issues with your bike. You need to fix a broken chain, change flat tires, tighten the handlebar bolts and clean the drivetrain among other maintenance tips.
Riding Should Be Fun
The fact that you want to lose weight cycling doesn’t mean that your rides should not be fun. If you are not having fun cycling, then you are likely not to ride the long term. Losing weight requires patience and consistency. This is why it is important to enjoy your rides as much as you can so that you don’t quite along the way. You can look for scenic trails and routes that will allow your mind to relax and enjoy the rides. You can also try riding with family, friends or join a riding club to make cycling fun and enjoyable.
Eat Small and Regularly
Losing weight doesn’t mean that you should skip meals and starve your body. Make sure that you eat small amounts of foods regularly. For instance, you can take food after a ride and avoid taking larger portions of calories in one serving. Instead, eat smaller amounts frequently in a time difference of 3-4 hours. Also, avoid sugar and processed foods if you want your weight loss regime to be effective.
Mix Your Workouts
It is great to mix up your workouts so that you can get better results. Apart from cycling, you should engage in other activities that will help you lose weight. Mixing up workouts greatly helps to burn more calories and fats than just biking.
Ride Before Breakfast
Going for a ride before you take your breakfast can be a great way to begin your weight loss journey. This is because your body uses the stored fats in the body since you haven’t eaten anything. You can ride for about 30 minutes to one hour but if it will take longer than that, then you need to eat something to give your body energy.
There are so many benefits that you will get when you ride a bike. If you are looking for an effective way of losing weight, try cycling and you will note improvement over time if you are consistent. I know by now you have the right information before you get started cycling for weight loss. Put these tips into consideration and it will be easy to achieve your weight loss goals.
John Reese is the founder of BestBikePicks.com. He has expertise in different types of bikes and in his blog, he reviewed different types of bikes and bikes gears. He is also a mountain bike geeky.