Bicycling Exercise Workout
Cycling
is a Great Workout
Cycling is
a great way to exercise and lose weight if you have knee, ankle or hip
problems. Unlike walking or running, cycling isn’t a weight-bearing
exercise, as the bike itself (not your bones or joints) supports your
weight. Biking is becoming more and more popular as adults discover the
overall health and weight loss benefits it offers. In bad weather, choose
from a variety of gym bike machines, like: regular exercise bike, dual-action
bike (moveable handlebars) or studio-bike (spinning).
How Cycling
Helps Weight Loss
Cycling is
an efficient form of sustainable cardio-aerobic exercise that burns calories
relatively quickly, helping weight loss. It's also a progressive type
of routine that can be made more intensive and vigorous. Increasing distance
covered, or adding more hills to a route increases the calorie burning
effects of a workout. Also, it helps to tone the body, primarily from
the hips down, working the butt muscles, front and back thighs and lower
legs.
How Often
Should I Cycle For Optimum Weight Loss?
Beginner
Cycle nonstop for 20 minutes on flat ground, 2 or 3 times a week for 3
to 4 weeks.
Medium
Cycle fast for 30 minutes on flat ground, and then include a couple of
hills or shift into a harder gear for 5 minutes. Do this 3 times a week
until you work your way up to riding comfortably for 60 minutes at a time.
Advanced
Double the time one of your regular scheduled rides, probably on the weekend.
Vary the speed and intensity as you ride: climb hills, ride quickly for
a few minutes, and use more intensity at other times.
How To Start
Cycling
Firstly become
familiar with your bike by testing the gears and brakes. A general guide
to gears is to use the lower gears on steeper terrain and the higher on
flatter terrain. Don’t try to climb hills immediately - instead,
set achievable targets. Over time, by improving the speed and intensity
of your ride, you will gradually burn more calories and lose more fat.
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