Bike riding weight loss beginners


30 - Minute Exercise Bike Workout - POPSUGAR Fitness

While it's often overlooked at the gym, the exercise bike can help you burn tons of calories and tone your legs. This way, you won't pedal yourself off the bike, but you'll also be able to sprint when necessary, which can make for a great interval workout. If you are beginning or advanced, listen to your body and go the speed that works for you in the sprint sections. Print this workout so you can take it to the gym! Is this something I need to worry about, with this workout or with the bike in general? I do at least an hour on the bike every day and i always wonder if people thing that i'm taking the easy way out since i'm 'sitting' during that part of my workout but honestly, i think that i've got a 'leg up' on them so to speak since you don't realize how great of a workout you can get from that. It's a cardio workout so that's good for you and i have KILLER calves. Intervals on anything is the best way to get a good workout in only 30 minutes, and I love the bike. Basically you just lift your butt off the seat but don't stand all the way. I've been mixing in bike workouts to take some of the pain out of running and I get SO bored. more...



Training Plan

Lie back on the floor with your knees bent to 90 degrees and your feet flat on the floor. Lie facedown with your feet together, toes pointed, and hands on the floor, palms down just in front of your shoulders. If you feel any strain in your back, alter the pose so you keep your elbows bent and your forearms on the floor. Press your hips back while dropping your torso toward the floor. Pause for a second then sweep your legs to the other side. Get down on the floor and balance on your toes and forearms. Lie on your back with your knees bent, your feet flat on floor, and your arms at your sides with your palms facing up. Contract your abs, press into your feet, and lift your butt and your lower and middle back off the floor. Keep your knees bent and your feet flat on the floor. Bend your elbows and lower your hips toward the floor until your upper arms are parallel with the floor. Straighten your arms and lift back to the starting position. Bend your arms, lowering your chest toward the floor. As you do, bend your right leg out to the side, bringing the right knee toward the right elbow. more...



Sports Training 101 : Mountain Biking

For the purpose of this article I must first make a distinction between the recreational rider and the hardcore, competitive rider. The gains in muscle endurance, strength and flexibility associated with lifting are numerous and extremely beneficial. Squats , with excellent form and attention to the intensity/duration relationship, help develop the core of strength necessary to be a successful cyclist. This simulates many of the above mentioned strength training exercises but should not be used as a replacement for lifting. This allows them to balance the demands of a lifting and cycling program throughout the year. Before we touch on this subject further let's take a look at the differences between cardiovascular conditioning for cross country riders and downhillers. Road riding allows for better control of workout variables and is not as physically taxing on the joints and musculature of the body. The beauty of the watts system is that it allows for replication of workouts and direct comparison of effort across time. These skills are developed on the bike and involve hours of riding and technique refinement. Initial interval formats should be of lower intensity and duration to allow the body to develop gradually. The concentration and split-second decision-making skills of downhill are only honed through experience. It should be cautioned that racers, recreational riders and their trainers recognize the value of rest and recovery periods. more...



Cycling and Weight Loss Part 1 : Riding the Bike to Lose

Cycling and Weight Loss Part 1: Riding the Bike to Lose Weight. This is the first of a series of posts about riding the bike to lose weight. You buy diet books and scour the internet for info about losing weight. Losing or gaining weight depends on the balance between the calories you burn and the calories you ingest during the day. If the input calories are more than the output calories, you will gain weight because the excess calories will usually be stored as fat. If input and output are about the same, your weight will be stable. Riding like this will result in weight loss for the simple reason that in most cases when you add the calories you burn during the ride to the calories you burn during the rest of the day the total calories burned is greater than the calories you take in by eating. If you burn more calories than you take in, you will lose weight. When you focus on riding the bike because you enjoy it rather than riding the bike as a weight loss procedure all of the questions about calories and weight loss turn into questions about how to be a better rider. If you ride hard enough and often enough, you can eat whatever you want because no matter how many calories there are in what you eat, you’ll burn more on the bike and lose weight. If you enjoy something, you’ll want to do it; if you want to do it, you’ll find a way to do it; if you do it, you’ll burn the calories and lose the weight. Find something energetic that you enjoy, do it frequently and consistently and always try to get better at it and the weight will come off. more...



Cycling to lose weight - Weight Loss Resources

Suitable for everyone , any age or level of fitness, cycling helps weight loss as it burns calories, improves health and gets you out and about. What a great way to get out in the fresh air and help your weight loss goals! You will lose fat and burn calories by increasing heart rate, helping to achieve your weight loss goals. Cheap and pollution free, cycling burns calories, and you’ll lose weight. Go it alone or make cycling a sociable event, whatever you do your bike will get you out and about and you'll enjoy it! Depending on your weight and exertion level cycling will help you lose weight by burning off between  75-670 extra calories in a half-hour session. Cycling for 30 minutes just 2-3 times a week will help with all other aerobic exercises too and reduce the chances of you having to stop your activity to get your breath back, and again improve your weight loss. Once you have your bike start off slowly and build up. You can then increase the distance and speed and try cycling to places you would normally go to by car or bus. Once you feel that your cycling has improved enough why not take on a challenge and complete one of the many cycling events that go on throughout the country. more...



Benefits of cycling - Live Well - NHS Choices

Reflectors fitted to the front and the spokes will also help you be seen. You can get lights that are steady or flashing, or a mixture of steady at the front and flashing at the back. Lift the front end of the bike by the handlebar stem and then: If you have a front mudguard, there should be at least 5mm between the front mudguards and the tyre. Lift the rear of the bike by the saddle and go through the same checks for the back wheels. Apply the back brake and go through the same checks. The back tyre should slide, not roll, when you apply the brakes and push the bike forward. All the parts on the handlebars should be tight and you should be able to steer freely. Release the brakes and stand in front of the front wheel and grip it between your knees. Apply the brakes and try to rotate the handlebars. Move towards the rear of the bike and hold the saddle tightly. more...



Best Exercise Bike Cardio Workout - Get Fit - Jillian Michaels

According to various fitness professionals and exercise equipment companies, including Ask The Trainer website, the best exercise bike cardio workout involves intervals with alternating periods of work and rest. Any interval cardio workout, should be adjusted to match your individual fitness level and fitness goals. The entire cardio workout should last 20 to 30 minutes, including the five-minute warm-up and cool-down. The length of the work and rest intervals can be adjusted based on the goal of the workout and your current fitness level. During the interval cardio workout, you can use the built-in heart rate sensors to track your intensity level. Adjusting the resistance of the pedals on the exercise bike can increase the overall effectiveness of the cardio workout. Most exercise bikes feature built-in interval workout programs that automatically adjust the resistance based on the work and rest time frames. You can choose the program based on intensity and length to match your individual fitness goals. An example interval workout is a hill profile workout featuring resistance levels that alternate between difficult, hard and medium based on the hill. more...



5 Cycling Weight - Loss Successes

He still rides the mountain bike and his Giant on a trainer on rainy days. He has dropped to 180 in the past two-plus years, and found that returning to his childhood passion lightened his soul as well. And when he climbed on the plane and found in his assigned seat, he didn’t worry for a moment about the person sitting next to him. Nina Mosby had a busy life: a pregnancy and then the joys and trials of new motherhood—when, she says, she ate like she was still eating for two—and the end of her marriage. “After a while,” she says, “you stop taking pictures and don’t ­acknowledge the weight gain.” Nine years ago, Mosby couldn’t work or giggle away the truth anymore, and the truth was that she weighed 265 pounds. She brought the bike for a tune-up, and saw a flyer for the California Coast Classic, an eight-day, 525-mile ride. “It was more comfortable and natural and the ride went by so fast because there was such great scenery,” he says. His most challenging and longest ride was also his best: Ohio’s Bike MS Pedal to the Point last August. He kept a spreadsheet of his progress, and with this gradual, methodical approach, the pounds fell away. more...



How to Lose Weight Using an Exercise Bike for Beginners

Upright bikes are almost identical to regular bikes - expect for the fact that they're stationary. You can set the resistance level on most exercise bikes. It is important that you do not set the resistance too high when you are first starting out. If you are in continual pain, it is a sign that your resistance is set too high for your fitness level. The pedal action and resistance in a spin class will differ from what a beginner would experience with a regular stationary bike. Spin classes are usually quite intense so you may wish to ride a regular stationary bike for some time and work up to joining a spin class. Spin bikes have a more narrow seat, are more adjustable, and provide a wider range of resistance. You will find that the pedals are smoother to operate on a spin bike than on a regular bike. more...



How to Bike for Weight Loss : 15 Steps

By starting slowly and sticking to a regular biking routine, you can lose weight and improve your cardiovascular health. Choose your bike. The advantage of stationary bikes is that you can do other things while you ride, like watch your favorite TV show. The type of bike you choose will depend on your body type and on where you plan on riding. A helmet is a must-have if you plan on taking your bike on the road. [9] If you plan on storing your bike outside, get a bike lock. Determine your target weight and estimate how long it will take you to reach this goal. However, if you want to lose weight, all of your meals should consist of lots of fruits and vegetables. Keep your bike visible and accessible. Store your bike in a place where you will be able to use it. If you’re planning to ride your bike to work, bring a change of clothes and consider showering at the office, if that’s possible. Having friends you can ride with, whether in a spinning class at the gym or on the open road, means that you can exercise and socialize at the same time. more...



Bike Riding for Weight Loss - Lose Fat and Get Fit

The beauty of developing more muscle is that it not only makes the body look leaner and stronger, but it raises the resting metabolic rate. The higher your resting metabolic rate, the more calories you burn even at rest. If weight loss is your objective, cycling can be very beneficial . Gradual weight loss helps to maintain muscle tissue (remember sitting on the couch burning calories?) and will greatly increase your chance of long term success. Eliminating or burning 3500 calories will result in a weight loss of one pound. Once you have established a regular cycling routine and are reaping the benefits of feeling stronger and healthier, you may want to make some small dietary changes . Eating a diet rich with fruits, vegetables and whole grains will support the loss of extra pounds while fueling your body on cycling excursions. In time, cycling will help you to feel stronger, leaner and more positive about your body. more...



Biking for Weight Loss - Ride a Bike and Lose Weight

How about dusting off that bike in the garage and taking it out for a spin? Could you ride your bike to and from work or school? If you did this most days of the week and ate a healthy diet, you could easily expect to lose one pound a week. Coupled with a healthy diet this would also bring a weight loss of about one pound a week. When losing weight, this rate of shedding a pound a week or so is about right. If you lose more than a pound per week, you are essentially starving yourself, and your body responds accordingly. It tries to save calories wherever possible, and your metabolism will slow and you risk losing muscle tissue. The best way to lose weight and keep it off is by exercising regularly and making healthy food choices . A healthy lunch and mid-afternoon snack - perhaps an apple or celery with peanut butter - will carry you to dinner. The fruits, vegetables and grains will provide needed carbohydrates to fuel your activity, while the lean meats and low fat dairy products will encourage weight loss and provide protein for muscle development. If you are new to healthy eating, search the Internet for healthy recipes or invest in a good cookbook. more...



Mountain Biking for Weight Loss : Why Off - Roading Fights

Mountain Biking for Weight Loss: Why Off-Roading Fights the Flab. The thing is, people keep asking, and it just so happens that mountain biking is one of the best ways there is to lose a bit of weight. We’ll have a wee look into the sports science to start with, and then at why mountain biking is so much better than just about any other type of exercise for weight loss. So, let’s start off simple: mountain biking is exactly the right sort of exercise when you’re concerned with weight loss. So why is cardio better for weight loss, I hear you ask? When you’re inactive, this date never arrives and you so the excess fat is never burned up. So, Why is Mountain Biking for Weight Loss So Effective? The Key: Mountain Biking is Fun! That’s why the Sufferfest videos do so well, although you need a turbo trainer for that. While road biking is often just a case of blindly following a route which you know well, mountain biking is for the explorer at heart. When using mountain biking for weight loss though, there’s no such thing as coasting. Variety keeps you and your heart on it’s toes, speeding up that weight loss no end. I hope this has inspired you to get out on the trails and start mountain biking for weight loss and exercise. Tell me what you think though – let me know if you think mountain biking is good for losing weight. more...



How to lose weight cycling

Achieving your optimal cycling weight will make you faster, and fitter. But what is it and how do you reach it? Instead, he says, lowering body fat percentage is the key, as it will increase your aerobic capacity because muscle has less competition from fat tissue for oxygen and fuel. “If you only focus on one of the five steps to reaching your optimal weight, eating quality foods is the one,” says Fitzgerald. Instead, match your carbohydrate intake to your training load while ensuring you still get adequate amounts of fat and protein and that the overall quality of the calorie sources is high.” “The key is to shift the balance of energy partitioning away from fat storage and toward muscle storage and immediate use,” says Fitzgerald. Eating early makes you less likely to over-eat in the afternoon and means you’re more likely to eat higher quality calories. The ideal time to eat before a ride is two to four hours ahead, and you should include 100g of carbohydrate. “Fuelling a ride will enhance your performance and help you burn more fat,” says Fitzgerald. “It will also increase the number of food calories you burn and decrease the number you store.” Fuelling with carbohydrate-based energy drinks and gels during a ride will help you get leaner for the same reasons. “They don’t have to be 100 percent accurate,” says Fitzgerald, “just counting will increase dietary awareness and you will automatically eat better.” “Both are effective for fat-burning,” says Fitzgerald, “but the primary goal of most endurance athletes is to achieve maximum race performance, and getting lean is just one means to that end – so focusing on building exercise fitness is more reliable.” BMR is how many calories you burn at rest and can be estimated using your height, weight, age and, for best accuracy, your body-fat percentage. more...



Cycling for Weight Loss - Two Spoke

When I was rideing 10 15 miles I did not see any loss, but that does not mean I was not burning fat and making mussel. I was over weight and grossly out of shape and the gym just wasn't my thing. And then there was the alcohol. I LOVE beer and the beer that I love is very high calorie. If you ride your bike ten miles a day and eat the same as you are now, you will loose weight. I went on a serious diet in 2005 when I've reached 255 pounds and a blood pressure so high that the blood almost came out of my ears. I started to ride at least 15-20 miles a day and that combined with a healthy diet, made me lose 82 pounds within the first year. You have lost fat but gained muscle mass and muscles weight more than fat. After a wile your motor will get bigger and if you keep riding the pounds will come off. It happened to me in the past and I am hoping it will do it again now that I am back on my bike. The first season I saw no weight loss / was riding about 3-4 times a week, 12-16 miles at an average speed of 15 mph. more...



Bike Weight - Smart Cycles - Norwalk, CT

ABOUT BIKE WEIGHT. Does removing these few pounds make the bike fly? Is a lighter bike the fountain of youth? Every 5 pounds added make the trip up the hill take 30 seconds longer. That means each added pound adds 6 seconds to the time it takes to get up this hill. So, given our roughly 4-pound range from a full steel bike to a super-light carbon or aluminum bike, the time difference up this hill would be 24 seconds from best to worst. 17 - 17.5 pounds is the normal range. The real discussion is about 1.5 to 2 pounds. The performance advantage of a lighter bike is greatest when the hill is steepest. How does the bike feel? Does it have the snappy, clean, vibrant feel that should be the soul of a great bike? It is the whole bike, taken as a whole that must be considered. One should not pick a bike as if he were one of the 7 blind men describing the elephant. The fact that these 1.5 - 2 pounds are so unimportant in choosing a bike should be looked upon a truly liberating. A full carbon fork is considered an upgrade that will add greatly to the competitive advantage of the bike. more...



How to Lose Weight While Cycling - Outside Online

Spinning those pedals provides a fat-scorching workout that’s gentle on the joints, and actually fun to do, no matter how much you weigh. Though you wouldn’t want to try to do your longest, hardest workouts unfueled, this simple morning start up will burn more than a 1,100 calories a week and fire up the fat-burning process. Short sprint workouts also raise your metabolism so you keep burning fat after you’ve racked the bike and hit the showers. WEAR LYCRA: Ditch the baggies and buy a Lycra cycling kit. It’ll keep you honest at your next all-you-can-eat buffet and prevent unwanted pounds. Trade your skinny tires for your fat ones a few times a week to rev your calorie burn and shed your spare. Find a 10-minute climb and do a series of three hill repeats on it, alternating between standing and sitting, so you spend about half the hill charging out of the saddle. Standing not only raises your heart rate so you burn more calories, but also builds strong lean muscle in your shoulders, triceps, and core muscles as you rock the bike beneath you and power your way to the top. EAT ON THE GO: Cycling allows you to do what few other exercises do—eat while you do it. Because you can fuel for your workout specifically without overeating before and after—a common exercise-weight loss saboteur. You’ll still finish the ride in the red, but won’t be ravenous, so you can eat normally for the rest of the day and gradually lose weight over time. more...



The #1 mistake riders make when trying to lose fat

And that is losing some fat to dial in your weight. This leads a lot of you to seek fat loss/ weight loss advice and unfortunately a lot of that advice is misguided at best and an outright lie at worst. And while there are a lot of them to get to I want to quickly address the main issue, and that is the idea of a “fat loss program” in the first place. And this is because they miss the most important element of fat loss – their lifestyle. And if you want to see lasting results your goal needs to be fixing that problem in your lifestyle with a sustainable solution, not “fat loss”. If you don’t recognize the need to fix your lifestyle and instead focus on drastic changes that you can’t sustain then you’ll fail in the long run. So, my first bit of advice is to stop worrying about “fat loss” and figure out how you can fix the lifestyle issues that led to being overweight in the first place. And that is the ultimate goal for any fat loss program. more...



Stationary Bike Workout for Beginners

Stationary Bike Workout for Beginners. If you are just getting started with exercise, this stationary bike workout will help you ease your way into cardio exercise. The bike is a great choice if you need less stress on your joints while conditioning your heart and lower body. Precautions for the Stationary Bike Workout. Equipment Needed for this Workout. Learn how to adjust the resistance during the workout as you will be changing it during the different intervals. How To Do the Beginner Stationary Bike Workout. You can go a little longer during the next workout. Progress by adding a few minutes each time you workout until you're up to 30 minutes. Once you can easily complete this workout, you can add another segment of 3 minutes easier effort, 2 minutes harder effort before the  five minute cool down period. more...



Cycling For Weight Loss, Fitness and A Healthy Heart

By Bryan | Blog. We’re now a month into the new year so I thought it might be a good time to upate you with my progress so far this year. By Bryan | Blog , Motivation. You know the drill. The year wasn’t all bad and wasn’t all good. Those of you who follow this blog probably thought I might have died due to the infrequent blog updates. The day that follows is one of the biggest shopping days of the year – Black Friday. Thanksgiving Day here in the US marks a day of food, football, and giving of thanks. By Bryan | Blog , Medical , Motivation. You see, I was due to have some of my perscriptions refilled and he wanted to update my lab results before sending the refill order in. more...



A Beginner’s Guide To Biking - Nerd Fitness

You name it and there’s a type of cycling for it. Casual Rider – This is, in my opinion, the best kind of riding, where you do whatever you want to on a bike and enjoy yourself in the process. Truth be told, the best bike for you to buy is whatever one you like the best. If you do buy a used road bike, steer away from 27” wheels and from friction shifters mounted on the stem. Road bikes are perfect for getting around, and they can take all the abuse you can dish out. Yes, “all the abuse you can dish out.”  Remember: I used to weigh 320lbs and I’ve never once broken a bike component. Remember: get the bike you like. You can just ride right up to the place, lock your bike, and go inside. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike. Keep it smooth and supple on the pedals, like the well-oiled machine that you are! Cycling is beautiful and amazing, but the best cycling is also social. These are the tools you need to start your quest. The best $20 you’ll ever spend and it will save your life, in case you can’t speak for yourself. I can’t wait for warmer weather so that I can get back on the bike. more...



Bicycle Riding for Weight Loss

To benefit from riding a bike, you don't have to have Lance Armstrong aspirations; you simply need a bike that fits your riding style and a helmet to get started. Combine that with the fundamental principles of weight loss and you're on your way. Using your bike for exercise is a great option if you are limited because of osteoarthritis in your knees, hips or back. And Unlike running, in which beginners have to stop and rest, biking allows you to exercise long enough that you are able to burn a significant number of calories from the start. By increasing your activity level, you will burn more calories each day. Be sure when you bike you are riding in a way that makes you slightly breathless. The number of calories you burn is determined by your weight, gender and lean body mass. The harder you work, the more calories you will burn. There are many types of bikes, but finding one that fits your riding style and goals will be as simple as a trip to your local bike shop. Once you've determined these factors, the person at the bike shop can help you get a bike that is perfect for you. Getting a bike that fits your needs will help ensure that you stick with the program longer and thus losing more weight. more...



Cycling for beginners - Live Well - NHS Choices

Whether you’re cycling to work, to school, to the shops or just for fun, the humble bicycle is an easy way to get more active. This guide is designed to make cycling a safe and enjoyable experience for beginners, and provide you with tips on staying motivated. For most people, cycling is a safe and effective form of exercise. A specialist bike shop will advise you on the correct frame size and help you select a bike to suit your budget and the type of cycling you want to do. The two main providers of specialist bikes are Wheels for All and CTC . The easiest way to ensure you cycle regularly is to use your bike as a means of everyday transport. If you want some company on your bike ride, whether it’s to work or just for fun, find a cycling pal using Bike BUDi . Work out your route to work using Sustrans or contact your local council for free cycling maps. Transport for London has an interactive cycle journey planner and free local cycling maps. Cycling has many benefits for children such as improved health, confidence and concentration. Cycling is an ideal way for friends and families to explore their neighbourhood and beyond. From charity rides to park cycles, signing up for a bike ride is a great way to stay motivated and experience the great outdoors. more...



How to Lose Weight on Your Bike

How to Lose Weight on Your Bike. Ride your bike to lose weight. Do you want to lose weight while you bike? Bicycling is a great leisure activity, but if you are biking for weight loss you need to structure your workout differently than you would if you are just doing a casual ride with a friend. Use the tips below to set up your bike workout properly so that you get the greatest benefits out of your ride. How Far Should I Bike to Lose Weight? If you are biking to lose weight, distance matters less than duration. If you are new to exercise, see how far you travel when you bike for 30 minutes. Jot down the number in your workout journal and set a goal to decrease the amount of time it takes you to ride that same distance and route. How Fast Should I Bike to Lose Weight? But the type of bike you ride and the trail you choose will affect both intensity and speed. The device provides an accurate measurement of how hard you are working. Where Should I Bike for Weight Loss? If you don't have access to a bike path, it may be worth your time to drive to a location where a long stretch of quiet road is available. more...



Beginner Cycling Training Program - Month 1

Start getting fit and losing weight in the New Year with our beginner cycling program. This program can get you fit and ready to then start any of our sprint or olympic triathlon training programs. The benefits of cycling to lose weight is the low impact nature of cycling and the ability to cycle more frequently with more volume (and intensity when appropriate) than you can with running. If your bike is set up inside this time of year on a bike trainer, it’s even more accessible and easier then driving to the pool and getting into a cold pool on a cold winter morning. This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. Of course if you are not overweight, but have no fitness now, you can certainly start with this plan too to start getting fit and then transfer to a triathlon training plan once this plan is completed. Always think about how the food you are ingesting will help you get to your goal body composition, and if its not going to help you reach your goals, then don’t eat it! Skills such as one leg pedaling involve pedaling with one leg clipped into your pedals, and one leg not clipped in. If you don't have clip-less pedals and shoes, just do the total time riding normally at 85-92 RPM's. more...



Best Way To Lose Weight Cycling - I Love Bicycling

Cycling at a medium pace primarily targets fat cells for energy; therefore, people say it is the “fat burning zone” and is the best way to lose weight cycling. So you have gone out at your medium pace (approximately 60% of VOmax) for an hour and burned 400 calories, primarily fat, good work. After the workout you are hungry so you go grab some food… You go as hard as you can for an hour and burn over 1000 calories, primarily carbohydrates, hard work. Better store most of that 800 calorie meal (you are more hungry than example 1 because of the hard workout) as carbohydrate. Additionally, when you workout that hard you continue to burn calories long after the work out has ended. If you are looking to lose weight it does not matter what energy source is used during the workout because the golden rule of weight loss still applies “burn more calories than you consume”. If you burn more calories than you can consume the net affect will be that you lose weight. The Actual Best Way to Lose Weight Cycling. That does not mean that every time you get on a bike you should put the hammer down and go like a bat out of hell, you will burn out. If you are looking for a book to help you lose weight biking then Bike Your Butt Off! And Ride Your Way Lean  are the two best. more...



Spinning : Indoor Cycling for Fitness and Weight Loss

Indoor cycling classes help you shed fat, improve your heart health , and boost your muscle endurance. Or you can join one of the popular cycling boutiques, like Flywheel, which combines indoor cycling with a weighted workout for your arms, or Soul Cycle, which adds mind-body exercise to its bike routine. This is an indoor workout you do at a gym or indoor cycling studio. A good aerobic workout like indoor cycling may be just what the doctor ordered if you have diabetes . Most programs let you vary the intensity of the workout to match your fitness level and your needs by adjusting speed and/or resistance. The American Heart Association recommends getting 150 minutes of a good cardio workout each week (which you can split up any way you like), but check with your doctor first. Even if you already have heart disease , an indoor cycling program can often be tailored to your specific needs. When you cycle, you will be building up your leg muscles, and this helps support the knee joint. Indoor cycling can be a good option for you if you are pregnant. You will get a good aerobic workout without further stressing your joints. If you have already been taking an indoor cycling class, your doctor will likely let you continue unless you are having problems with your pregnancy . more...



How to Improve Fitness by Biking : 14 Steps

You should have daily access to the bike in order to improve your fitness, and if you live in a snowy climate this may be the best option. You will lean over and put your hands on handles near the computer monitor. Aim to cycle every other day at the beginning and walk for 30 minutes on your days off. Aerobic is often called cardiovascular fitness, and it is of a low-enough intensity that your lungs can provide your blood and muscles with enough oxygen to complete the workout. Even if you are cycling at a low resistance, increase your resistance by a level and sprint for 20 seconds. Wait until you feel that you have been cycling for at least a month, improving your resistance, so that you can keep the proper postures while you do the workout. You are more likely to lose your balance and hurt yourself if the bike does not fit you properly. Explain your current level and the ways you plan to use the bike to the people in the shop to make sure you are buying the right model. Riding a bike is dangerous if you do not have the proper confidence and balance. Cycling to and from work will also help reduce stress and help you sleep better at night having worked your body harder during the day. Keep a workout journal as you try to increase your fitness. Studies have shown that keeping track of your workouts will help you to achieve goals and stay on your path to fitness and/or weight loss. more...



Weight Loss for Cyclists

So what’s the basic science that underpins weight loss, what’s different for athletes, and what are some practical tips for cyclists wanting to lose weight? The body produces energy for metabolism (the bodily functions that keep you alive), thermogenesis (heat production), and for muscle contractions (to produce movement). Overall a positive energy balance causes weight gain, negative energy balance weight loss and a neutral energy balance a stable weight. Eating for health and eating for weight loss are not necessarily the same thing. You still need to achieve a negative energy balance regardless of the make up of the diet. Research suggests that negative energy balance is the only thing that matters for total weight loss. If you want to aim for body fat loss with maximum muscle retention, research suggests maintaining a moderate-to-high amount of protein in your diet (1.5-2.5 grams of protein for every kg of your body weight). If you want to do it yourself there’s a variety of smartphone apps and websites that you can use to log your food and calculate the calories. You don’t need to obsess about it but you probably need to at least have some idea of where the calories, fat, protein and carbs are coming from in your diet to make smart decisions about your eating. To lose weight you need to be in a consistent negative energy balance. Vary your eating (especially carbs) depending on the amount and intensity of training, and be careful not to excessively restrict your diet for prolonged periods – it can have health consequences. more...



BBC NEWS - Health - Confessions of a weight - loss cyclist

He piled on the pounds and did no exercise, but refused help to lose weight. Assessors told Frank, aged 49 who is from the Wirral, that he needed to lose weight and exercise more. But the idea of exercise was an anathema to Frank, who was so worried about the effect of his weight on his health and his extremely high blood pressure, that he was doing nothing. The diet was bad and I was probably on the verge of diabetes and some other problems," he said. So Frank decided to get on his bike and do something about it. "I had done what they said and it worked for me, but some could not adapt and were not doing the exercise and by the end of the 12 weeks half those on the course had dropped out. Frank, on the right, before the diet and cycling. Frank has become an inspiration for both slimmers and cyclists alike, not just for his weight loss, but for the way he has gone from being completely inactive to competing in races. My riding got better and better and I started going out with the CTC cycle touring club and then I did club riding," he said. "I rode the best I had ever ridden and started doing 125-mile rides. "The combination of diet and exercise is an important one. more...



Beginner Biking for Weight Loss

If you are trying to lose weight, starting a biking program can help you burn calories and build muscle with little impact on your joints. Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Each 3,500 calories you burn means 1 pound of weight loss. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need to burn more calories than you consume. Biking, even for short periods of time, will use calories and increase your weight loss chances. In her book, "Ride Your Way Lean," Selene Yeager states that you burn calories on a bike even if you do not feel like you are working very hard. The faster you go, the more calories you will burn. Pedaling at a lower gear with a higher cadence will spread out your workload and make it easier for you to build your endurance. Although long, lower intensity rides can burn calories faster, you can participate in interval training to expend even more calories. Interval training combines riding at a comfortable speed for a set period of time with short bursts of intense speed or resistance; pushing you beyond your comfort zone, increasing your endurance and strength thresholds. It's up to you how you order your interval training. Developing a riding program that incorporates both endurance and interval rides, as well as rest days, will help you achieve weight loss more easily. Focus on your pedaling technique as well; you should push down on the pedal as well as pull up, making your motion fluid and energy-efficient. Your endurance and strength will improve with time. more...




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