Cycling helps you lose weight and is a great exercise for people who suffer from the changes caused by excess weight, such as spine, knee or ankle problems, because it is a way to lose calories without exerting even more impact on the joints.
To ride a bicycle, comfortable clothes and shoes should be worn, as well as drinking water at room temperature, to avoid orthopedic problems and dehydration. It is also very important to use adequate protection to avoid accidents.
The benefits of riding a bicycle are greater when you eat healthy and do this exercise, at least 3 times a week, allowing time for muscle pain to pass and muscle to grow.
The main benefits of cycling are:
1. Improves fitness
Cycling is an aerobic activity and, therefore, this activity helps to improve cardiorespiratory capacity and, consequently, physical conditioning.
2. Promotes cardiovascular health
When cycling, it is possible to activate several muscles, promoting improvement in blood circulation and improvement of the integrity of the vessels, in addition to regulating cholesterol levels and preventing the accumulation of fat inside the arteries. Thus, the practice of this type of activity is able to decrease the risk of developing atherosclerosis and hypertension, for example.
3. Helps you lose weight
Cycling can promote the burning of up to 400 calories per hour, in addition to contributing to the strengthening of the legs and abdominal muscles, which helps in weight and fat loss. However, in order for weight loss to be effective, it is important to have a balanced and healthy diet, according to the objective, in addition to also performing other exercises on a regular basis.
4. Fight insomnia
When cycling, it is possible to expend the body’s energy, so that at night it is easier to sleep. In addition, as the practice of physical activity leads to the release of neurotransmitters and promotes muscle relaxation, it can also be considered an ally in combating insomnia. Here’s how to treat insomnia.
5. Promotes a feeling of well-being
During pedaling, endorphins are released into the bloodstream, which helps to promote a feeling of well-being. In addition, due to the release of endorphins, it is also possible that the person feels more willing and, therefore, performing this type of activity can help in the treatment of depression and anxiety, for example.
Bicycle training to lose weight
To accelerate the process of losing weight and fat while cycling, the intensity of the training is increased, either by increasing the distance covered or by interval training, which is usually done on the exercise bike and which consists of alternating speed or speed. pedaling difficulty. See how the interval training is done.
In addition, one of the ways to increase the intensity of bicycle training is to cycle for a while while standing, doing about 6 standing repetitions, of 2 minutes each, being careful not to overdo the first 6 repetitions, so that you can achieve put up with all the training.
To have better results in bicycle training, it is important to have a healthy and balanced diet according to the goal.