Can You Lose Weight by Riding a Bike? – The Facts
Riding a bicycle is a very feasible form of exercise. However, before including it in your weight loss program, there are some points that you need to consider. Losing weight is a course that requires some considerable amount of time and energy. Unfortunately, having a busy schedule may barely leave you with any spare time. This is because, you may be too engaged with to find time to hit the pedals. In this article, we are going to answer the age old question “Can you lose weight by riding a bike?”
Biking can be an effective way to lose weight if well integrated in your life. In addition, biking can help you kill two birds with one stone. While biking can enable you to lose weight, it can also be a reliable means of transport. If your place of work is not too far from your home, you can easily adopt biking as a mode of transport. And if you must drive to work; you can bike your way to the post office, client offices, lunch and other close places. In addition, biking makes for a good family activity that can enable you to spend quality time with your family.
Why Can You Lose Weight by Riding a Bike?
If you work hard, you are guaranteed of losing weight on biking. Moving slowly will not help matters a lot as biking is considered more efficient than walking. To get the best result, you need to cycle some distance at a fast pace. Roughly, 100 miles of intensive cycling will help you burn a pound of weight from your body.
The Benefits of biking
There are several benefits that you can get from biking. This includes:
- Losing weight. It is possible to lose weight from biking. If you cycle for a total of 150 km, you are assured of shedding 1-2 pounds of weight. You are advised to bike for a minimum of 30 minutes daily.
- Fun. Instead of getting bored at home, you can have a lot of fun riding your bike in the wood. In so doing, you will not only be exercising your body but also, viewing the natural habitat.
- Generally, how hard you bike depends on your general health. If you are strong enough, you can do hard exercises. However, if you are not fit enough, you should begin with going slow and covering shorter distances first. After this, you can increase both the speed and distance covered.
Step by Step to Lose Weight by Riding a Bike
Before going for a ride, you need to ensure that your bike is in good condition. In addition, you should find good routes to ride on. And of utmost importance, you should check your health condition. If you are not fit enough to handle long distance biking, you should consider starting with short distances. As you get fitter, you can then increase your mileage accordingly.
1. Prepare your bike
If you do not already own a good bike, you should take the opportunity to purchase the right exercise bike. Different bikes are designed for different purposes. Depending on your needs, Store salesmen can always advise you on the right exercise bike to buy. Your bike choice will also depend on whether you will be using paved or dirt roads. By knowing how and where you will be riding your bike, the salesperson will be in a good position to know the bike to recommend to you.
If you will be riding at night, it is important to ensure that your bike is fitted with a good set of light kit. You can buy lights that can be installed on the rear as this will make your bike more visible to other motorists. There are many light kit brands available in the market and is advisable to choose quality products. Another thing to consider when riding a bike to lose weight is having both a speedometer and an odometer. This will help in determining how far and fast you are going.
If you already have an old bike, you should take it to a bike repair shop for thorough repair and maintenance service. The bike mechanic will check the brakes, gears, pedals, steering and wheel alignment. In addition, he will adjust the seat accordingly to suit your height and sitting position. And of utmost importance, the mechanic will oil all moving parts to reduce wear and tear.
You can also learn how to do maintenance practices by yourself. This is very important for it can save you time and money. There are very good books available that can teach you how to repair a flat tire or adjust a loose chain on your bike. Such maintenance skills can come handy especially when your bike breaks down in the woods. However, you need to have some tools such as bicycle pump and puncture repair kit in order to fix a flat tire.
2. Get a comfortable bicycle seat
Since you will be spending a considerable amount of time on your bike, it is advisable to invest in a comfortable bicycle seat. There are many types of bicycle seats in the market and a salesman is going to advise you on the seats that meet both your riding and comfort needs. If you will be riding for exercise, it is advisable to stop and rest every 25 minutes to allow blood flow to vital parts of your body.
As we continue delving into the question ‘Can you lose weight by riding a bike?’ Bikers are also advised to get the right sport wear. However, you should not worry if you do not have a set. You can look for a comfortable pair of shorts or tracksuit for the exercise. This is important for it enables you to cycle with ease.
A small cargo carrier can help you in carrying supplies for your exercises. You can carry some extra clothes, water and a supply of cold drinks for the session.
3. Create a weight plan
It is important to keep a record of your biking miles, weight and riding duration as this will keep track of your progress. To achieve that, you can invest in bathroom scales that measure the amount of fat on your body.
When you start the session, you should make a plan to exercise for 4 to 6 days per week. With time, you will create a plan that works best for you. And as you get used to the exercises, you will be able to tackle longer distances at higher speeds.
It is also advisable to do upper body exercises for every week. This is because biking only works on your legs. In order to achieve a trimmer upper body, you need to include exercises that target biceps and chest.
Can You Lose Weight by Riding a Bike? – The Conclusion
To conclude ‘Can you lose weight by riding a bike?’ it is important to acknowledge that biking is an inexpensive form of aerobic exercise. In fact, riding a bicycle regularly will not only make you burn calories but also, provide you with a lot of fun. However, to achieve the best results, you need to augment biking with proper eating habits. If you reduce your daily food intake by 500 calories, you are going to drop a pound of fat from your body in 20 days. On the other hand, 100 miles of cycling per week is going to shed you another 1 pound.
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