How to Bike for Weight Loss

How to Bike for Weight Loss

Biking may be a great alternative to lose weight. Unlike a few other fitness programs, the learning curve is minimal. it is possible that you already know how to ride a bike. Plus, biking is a fun, easy, low-impact exercise that’s easy on your joints, making it accessible to just about anyone although of age or fitness level. By commencing slowly and sticking to a regular biking behavior, you can lose weight and improve your cardiovascular health.

1 – elect your bike. Do you need to bike outdoors or use a stationary bike? The virtue of stationary bikes is that you can do other things while you ride, like watch your favorite TV show. Regular bikes, though, get you outdoors and can have a positive effect on the background if they substitute transport by automobile. for sure, you can continually do both.
If you elect a regular bike, be aware that there are numerous different bike styles, from mountain bikes to road bikes to beach cruisers to fixed gear bikes. Bikes can vary widely in price. The form of bike you select will depend on your body type and on where you plan on riding. conversation to your local dealer, and consider arranging a bike fitting.
If you elect a stationary bike, you’ll either require to purchase one or join a gym. You’ll also require to establish between a recumbent or an upright bike. elect the former if you have back problems; elect the latter if you don’t. Upright bikes also help strengthen your core.

2 – select the right clothes. in keeping with Cornell University weight-loss researcher Brian Wansink, wearing fitted clothes generated of lycra in place of baggier outfits turns it easier to keep track of your weight loss. Wansink found out that prisoners tend to profit weight due to the baggy jumpsuits they’re forced to wear.
Loose-fitting clothes will also develop a drag and slow you down.
Choose clothes that make more visible to motorists.
Over-dressing to sweat more (a frequent practice in France) won’t help you lose weight.

3 – Get the correct accessories. A helmet is a must-have if you plan on taking your bike on the road. be sure you purchase one that properly fits you. You’ll also want to bring along a patch kit to fix busted tires and a little hand pump to inflate them.If you plan on storing your bike outside, get a bike lock.
It’s, also, a good idea to carry a saddlebag to store your ID, your keys, and your phone, which might fall out of your pockets as you ride.
Carrying a water bottle signifies that you can remain hydrated while you ride.[12]
Consider carrying carbon dioxide cylinders in your pack to rapidly re-inflate flat tires.

PART 2: preparing Your Routine

1 – set out slowly. set out our cool and easy in a secure location like your neighborhood before tackling more complicated terrain like hills. Once you get more comfortable, you can embark on biking in more high-traffic areas.
Stick to flat areas at the starting off. Try a local park or bike trail, or find a route using a website like traillink.com.
When you first set out biking, you could not be able to travel more than a couple of miles. remain close to home in order so you don’t get stranded. you have to be able to bike a couple of miles within a month or so.

2 – Alternate the intensity of your ride. Sprinting with high resistance will burn more calories. Riding at a more leisurely pace with low resistance will help create endurance. though, a fusion of the two is your absolute bet. A study published in the Journal of Applied Physiology found out that alternating between sprinting and endurance burns more calories.
Ride on hills! champ cyclist Rebecca Rusch uses standing hill drills (that is, alternating between standing and sitting while pedaling up a hill) to create her endurance.
Ride harder at the marked end.
Try spin classes at your local gym, or consider recruiting a trainer.

3 – Make recovery time part of your behavior. Plan on riding hard at some point and then doing a more leisurely “recovery ride” or a few cross-training the following. You should plan entire days off too.
Make sure you’re getting sufficient sleep and giving yourself breaks between cycling sessions. in keeping with Stacy T. Sims, an exercise physiologist at Stanford and founder of Osmo Nutrition, sleep deprivation can conduct to false hunger and unimportant cravings.
Consider getting a massage on your day off.

4 – Set special goals. establish your target weight and calculate how long it will take you to reach this ambition. Biking for weight loss is a long-term tactic. Don’t be discouraged if you don’t see automatic results.
Losing 1 to 2 pounds a week is a sensible, achievable ambition.
Use an online BMI calculator to help establish your ideal weight.

part 3: Rethinking Your Diet

1 – consume breakfast. While there are a few disagreements about whether you should consume breakfast before[18] or after biking, eating breakfast nevertheless plays a vital role in weight loss.
Many people associate breakfast with cereal and bacon. though, if what you wish is to lose weight, all of your meals should consist of plenty of fruits and veggies. Fresh fruits and vegetables are absolute, but frozen versions are often excellent. Use caution when purchasing canned fruits and vegetables, which can contain added sodium and sugar.
For protein, select lean meats, fish, beans, eggs, and nuts.

2 – consume while biking. This might seem odd, but eating while on a longer ride can help keep you occurring longer rides and can help you evade overeating after rides.
Bars, bananas, and gels are good decisions for eating while riding.
Plan on eating 200-250 calories per hour.

3 – consume right after biking. The 30 to 60 minutes after your biking session constitutes your body’s “recovery time.” Your body requires nutrients to help fix itself.
Carbohydrates alone help repair glycogen levels. But eating a fusion of carbohydrates and protein together signifies you don’t have to consume as numerous carbs, which can be complicated after a grueling physical exercise.
Eating protein also contributes to rebuilding the muscles that have broken down throughout your ride.
Prep your recovery food before you ride in case you’re too tired to put something together when you finish.

4 – remain hydrated. be sure you drink lots of water before, throughout, and after biking. in a while after ending your biking session, refill your water bottle and drink the entire thing.[29]
Beware of energy drinks, which contain caffeine and other stimulants and can conduct to dehydration.

Part 4: Staying Motivated

1 – Keep your bike visible and accessible. Storing your bike out of sight enables other priorities to get in the mode of your biking behavior. in keeping with Stanford health psychologist and fitness coach Kelly Mc Gonigal, having a reminder to exercise will keep you motivated to do so.
Store your bike in a place where you will be able to use it.

2 – Vary your routes. An occasional change of scenery will break up the monotony of riding the same route through and through again, and it will present new physical challenges.

3 – Commute by bicycle. You can bike to work or do errands around town on a bike. The average bicycle commuter loses weight without placing forth any additional effort. You’ll also save cash on gas and have an easy time finding parking.
If you’re preparing to ride your bike to work, bring an adjustment of clothes and consider showering at the office if that’s doable. anything you do, evade being too sweaty at work.
Plan your route to work carefully to be sure you’re not late for work. come to the trip on a day you’re not working in order so you can get comfortable with the behavior.

4 – Make friends with other bikers. Having friends you can ride with, whether in a spinning class at the gym or on the open road, signifies that you can exercise and socialize at the same time.