Many methods have been invented to fight overweight, but a simple bike is often forgotten. The conversation will be about how you can lose extra pounds with the help of a bicycle. Content:
- Training features
- Instructions for use
- Tips for choosing a bike
With the simple bike that most people have, very effective workouts can be done. With its power, you can get rid of excess weight, improve the functioning of the cardiovascular system, respiratory system, create firm and elastic muscles in the most advantageous places and just have a good time. Using various ways to lose the hated pounds, people completely forget about this, perhaps the most accessible of all.
Features of training on a bike while fighting overweight
The most important thing when using a bike in the fight against excess weight is the regularity of the exercise. At least you should go three times a week and skate for about 45 minutes. Otherwise, no result can be achieved. But at the same time, you should not get carried away too much.
Some people are willing to use the bike for several hours every day. If you don't set yourself the goal of becoming a famous cyclist, then this intensity will be excessive. Relaxation should never be forgotten. The body must recover from any physical activity. In addition, you yourself will be pleased to leave again after a short pause.
Beginners should start driving in low gears. This means that virtually no effort is required to pedal. Gradually, as the muscles adapt to constant stress, they can be increased. Do not worry that in this case the speed of your movement will be low, you are not in a competition.
Professional cyclists advise you to design your training program so that it includes moderate training, exercises to develop endurance and speed. For moderate training, you should choose the speed that is most comfortable for you. It is quite enough if you cover 15 to 20 kilometers at this pace. This regimen is the most effective way to lose weight.
When training endurance, you should cover distances of 40 to 50 kilometers without worrying about time. The speed of movement should be adjusted depending on your condition. It is always necessary to listen to the desires of your own body. Also, when planning the route, you should not move away from the starting point of your race. Choose a circular route to end your ride where you started.
The point of speed training is to maintain a certain speed. Pick the one that works best for you and try to maintain it throughout your workout. The route should be chosen in such a way that it passes in picturesque places, and keep as far away from highways as possible. Large parks are the best option. They often have special paths for cyclists.
Weight Loss Bike Instructions
To make your workout comfortable, you need to do the following:
- Use only a fully functional bike.
- The frame must match your height.
- Adjust the height of the handlebar and seat to suit you.
- Clothing should be comfortable and comfortable, and in case of bad weather, able to protect you.
- If there was a long break in training, then the loads should be dosed gradually, giving the body the opportunity to get used to them.
- You should always carry a pump and a set of tools necessary for repairs in the event of a breakdown.
- Before you start exercising, it is best to consult with a professional about your health condition.
- You should not train in bad weather or when you are not feeling well.
Very often when riding a bike, people listen to their favorite music on the road. Do not do this so as not to be distracted from what is happening on the road. You can injure yourself or injure others. In the United States, some states do not allow cyclists to ride a bike with headphones.
It is clear that the same applies to a mobile phone. And without a cell phone and player, cycling can be a great way to lose weight.
Some people quit cycling quickly enough. The main reason for this lies in the monotony of the process. But if you often change the route of the trip, then this will diversify your workouts. You can also invite friends, because in a small company the trip becomes more pleasant.
Tips for choosing a bike to fight extra pounds
When choosing a bike, you should pay attention to comfort. The bike should be comfortable for you, lightweight and be able to change gears. The optimum gear value is 21.
It should always be remembered that a bicycle is a means of transport, so it is worth exercising elementary caution. This primarily concerns the helmet. More experienced athletes do not forget about it, but beginners often ignore it.
Alternatively, you can purchase a dedicated computer for your bike. It is small in size and inexpensive. Of course, it is quite possible to do without it, but then you will have to count kilometers along the pillars. It is much more convenient and comfortable to conduct cycling training with a computer.
If for you a bicycle is not a hobby for several weeks, and you are going to train constantly, then it is advisable to purchase a bracelet watch equipped with the ability to measure the heart rate. When playing sports, you need to control the state of your body, and this gadget will be very useful to you.
How to lose weight using a bike - watch the video:
Of course, you can use various ways to lose weight, especially since now there are a huge number of them. Some are more effective, while others are less. But training on a bike can be considered one of the best methods of dealing with excess weight. Plus, you can have a good time.
