Madeline Adams
Get on the bike, and drop the kilos! Lose weight by cycling? It can be done – in a healthy way.
Lose weight by cycling – that’s what many would like to do. However, if you want to shed pounds quickly, in addition to the right diet, you also have to pay attention to sufficient and, above all, the right exercise. Cycling is one of the most popular sports that can also be easily integrated into everyday life. Losing weight by cycling is also a great option for fitness beginners to get their condition going again.
Lose weight by cycling: These are the health benefits
- You relieve your joints. While you carry your entire body weight with you when jogging and other sports, the saddle takes over this task when cycling. 60 to 75 percent of the body weight is carried by bike – this relieves the joints enormously. Precisely for this reason, cycling is an optimal method for overweight people to lose weight. Even beginners who want to get in shape will find the best training device on the bike!
- You do something for your cardiovascular system and lower your blood pressure. Anyone who pedals regularly not only gets rid of excess kilos but also does something good for their cardiovascular system. As the “Cycling & Health” study by the bicycle saddle manufacturer Selle Royal in cooperation with the German Sport University Cologne (DSHS) showed, the risk of heart attack is reduced by more than 50 percent with balanced physical activity such as cycling. The stroke volume of the heart is increased and the pumping power is reduced. Physical activity also lowers blood pressure.
- effect on cholesterol levels. According to the study, cycling also ensures that negative LDL cholesterol is broken down. This is responsible for the calcifying of the blood vessels. In return, sport promotes the positive HDL cholesterol, which protects the blood vessels. The result: The risk of arteriosclerosis is significantly reduced, the vessels become more flexible and plaque deposits become less likely.
- The lung volume increases. The lungs also benefit from cycling – because the lung volume increases with increasing endurance.
- The immune system is strengthened. Cycling strengthens the immune system. This makes you less susceptible to colds and infections – and makes you feel better.
Lose weight by cycling: This is how it works.
You must cycle several times a week. It is better to cycle for half an hour three times a week than to do a longer training session once a week. If you get on the bike regularly, you will find that you get better stamina and soon you will get better, as well as the first successes are noticeable. You should also start with low gears at the beginning and prefer routes with constant speed and little incline. That way you can gradually improve.
How many calories does cycling burn?
How many calories you burn from cycling depends on many factors. First, it depends on how long you drive. Then the intensity, speed, body weight, and fitness level also play a major role. On average, a calorie reduction of 300 to 600 kilocalories in one hour should be possible.
The optimal training intensity
The right heart rate plays a major role in optimal training. This is 60 to 70 percent of the maximum heart rate. You can calculate the maximum heart rate yourself: For men, the formula is “220 minus age”, for women “226 minus age”. With a heart rate monitor or a fitness tracker, you can check your heart rate at any time.
Losing weight by cycling: what to look out for
You must drink enough – both before and during exercise. So make sure you have a bottle of still water with you. It is also advisable to eat something after a training session and to replenish the glycogen stores. A mixture of proteins and carbohydrates is optimal – for athletes who would like to lose weight, the protein content should be slightly higher. However, you shouldn’t make the mistake of not eating anything after exercising – the right food intake is essential for the regeneration of the body.
