Lose weight by bike - LESOOS

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Riding bike/Ebike is an excellent aerobic exercise. It can help promote your heart and lung health, improve your blood flow, increase muscle strength, and reduce your stress levels.

Most importantly, cycling can also help you burn fat, burn calories and lose weight. But in order to lose weight, you need to know some effective cycling exercise methods.


How to lose weight by cycling
Cycling is often considered a good low-impact option for aerobic exercise. Compared with running or jogging, it allows you to increase your heart rate while reducing wear on your knees, ankles and other joints.

This is also a good way to help you lose excess weight. That's because you can burn a lot of calories when riding a bicycle, especially when you are riding a bicycle, the speed exceeds the leisurely speed.

If you want to lose a few pounds by cycling, here are four key weight loss strategies.

Burning calories by riding an electric bike

Increase strength

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Riding at a leisurely pace may not help you lose much weight. However, if you make yourself work harder and increase your riding intensity, you will make more progress towards your weight loss goals.

Generally speaking, the faster you ride a bicycle, the more calories you burn. That's because your body consumes more energy to speed up circulation. The more calories you burn, the more weight you lose.

A steady, moderate ride can burn about 300 calories in 60 minutes, but if you increase the intensity, you can burn more calories.

In fact, according to the Harvard Health Letter, a 155-pound person who rides a bicycle at a speed of 12 to 13.9 miles per hour can burn up to 298 calories after riding a bicycle for 30 minutes. A person weighing 185 pounds can burn 355 calories by riding a bicycle at this speed.

Moreover, at a faster speed of 14 to 15.9 miles per hour, a 155-pound person can burn up to 372 calories in just 30 minutes, while a 185-pound person can burn 444 calories in this period of time. Heat.

Choose High Intensity Interval Training (HIIT)

HIIT

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HIIT can be a great way to challenge your body, and yes, it can even reduce fat and lose weight, if this is your goal.

HIIT includes intervals between short periods of vigorous exercise and low-intensity exercise. When riding a bicycle, a HIIT exercise might look like this:

Cycle as fast as possible against high resistance for 30 to 60 seconds.
Then, go for a low-resistance, easy ride for 2 to 3 minutes.
Repeat this pattern for the next 20 to 30 minutes.
This type of exercise can help you burn more calories in a shorter period of time, improve your aerobic exercise, and help you lose fat.

According to a study published in the British Journal of Sports Medicine, both HIIT and continued moderate exercise can reduce body fat. But compared with steady, moderate exercise, HIIT can reduce fat mass by 28.5%.

The benefits don't stop there. When you stop pedaling and the exercise is over, your metabolism is still active. This means that your body continues to burn calories at a higher rate, even after you finish your exercise and your body returns to a normal resting state.

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This is the idea behind endurance training.

Go further

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Just when you think you have had enough, try to go further. This is the idea behind endurance training.

Studies have shown that endurance training may help burn fat, thereby helping to lose weight.

Ideally, when you are trying to build endurance, you want to start slowly. Therefore, if you start with 10 to 15 minutes of cycling in a training session, you can slowly add a few minutes in each training session until you have been cycling for at least 150 minutes in a week.

training

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If you don't like to focus on one activity, cross training may be for you. This is a great way to add variety to your exercise through alternating activities.

For example, you might ride a bicycle one day for a long outdoor ride, and then go to the gym to lift weights the next day.

In order to lose weight, the American Sports Commission (ACE) states that you need to ride at a moderate intensity level for at least 30 minutes at a time. In order to burn more calories, you need to ride longer.

ACE also recommends combining the two activities into one cross-training to promote weight loss. For example, you can ride a bicycle for 20 to 30 minutes, and then try other activities for another 20 minutes.

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