Leaving a sedentary life behind and opting for a healthier one that includes sports practice is essential to achieving a healthy body and weight loss. Cycling can be a great ally to slim down if we know how to do it. The intensity and rhythm will determine the burning of fat and the time needed to do so.
Among the multiple benefits that cycling brings to health is the fact that it improves the functioning of the heart, since it keeps blood pressure at bay; it accelerates metabolism; reduces stress; strengthens joints; and, as the armchair supports part of the weight, the pressure on them is lower, which makes it a very advisable exercise for those people who are overweight or arthritis. It also generates the production of the hormone leptin, which helps suppress appetite and burn more fat and calories throughout the day.
Obviously, this sport is not without injury, it is beneficial for joints, but there are some who suffer as well. The knee is one of them due to the repetition of the pedalling, but we can prevent damage by varying the pedalling cadence.
It’s important to consult with a specialist who advises you at all times about the exercise you have to do and even the diet you should take.
But how much do we have to pedal to lose weight?
Weight and fat loss will be directly related to the time spent, consistency, and intensity of exercise. In this way, the actual caloric expense will not only depend on the time you are pedalling, but also on the intensity with which you do it.
Cycling, both mountain and road, is one of the cardiovascular sports par excellence and its regular practice is very beneficial to increase the body’s daily energy expenditure. Thus, standardly and considering that each person’s metabolism is different, if you pedal at a gentle rate of about 10-15 km/h for an hour you can burn between 500 and 600 calories.
Considering that the body begins to burn a greater number of calories from the first 20-30 minutes, the ideal would be to spend about 45 minutes at a moderate rate, in which you do not travel less than 15 km in this time. Do it at least three times a week.
Is it the same on the static bike?
Static bikes also allow you to get all the benefits of cycling without having to move from home or go to the gym. To achieve the goal, you have to invest a little more time. For example, about 45 minutes at a moderate pace may mean losing about 400 kcal. If you don’t have that much time, you can make changes in intensities, interspersing seconds of exercise with softer pedals.
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