Is cycling good for weight loss

Lose weight with cycling: How to drive away the pounds

Cycling is great for losing weight and has many positive side effects. The bike is not only environmentally friendly - when you ride it you drop pounds and at the same time your immune system is strengthened in the fresh air. If you consider a few important tips, your body will thank you and you can step on the scales with a better conscience.

How does cycling help you lose weight?

Cycling gets the metabolism going and thereby boosts fat burning. In addition, cycling has numerous advantages over other sports that make it an ideal companion in daily life. Above all, cycling is easy on the joints. The saddle carries around 60 to 70 percent of your own body weight. The round and soft forms of movement put a lot less strain on the joints than jogging, for example. This sport is suitable for the overweight as well as for the untrained and somewhat older people.

When cycling, your body also builds important muscles. More muscles mean higher fat burning and therefore more effective weight loss. Depending on speed, body weight and age, an hour of cycling burns between 200 and 800 calories. Due to the additional muscle build-up, it can still happen that the scale does not show any weight loss at the beginning, but maybe even an increase - but that is also a good sign. Although muscles weigh more than fat, they contribute significantly to the burning of the unpleasant cushions.

Cycling keeps you fit and healthy

When you step on the pedals regularly, in combination with a healthy diet, not only do the pounds drop, but the lungs are also strengthened and the mood is lightened, as happiness hormones are released after about half an hour during endurance sports.

According to the General German Bicycle Club (ADFC), regular cycling reduces the likelihood of cardiovascular disease by up to 50 percent. The blood circulation gets going and the stroke volume of the heart is increased.

Lose weight with the right amount of exercise

In order to get a little closer to your desired weight, you should consider a few tips when putting together your training plan. The top rule is: drive short distances several times a week. This is much more conducive to weight loss than long stretches that you do once a week. To get started, it is enough to ride a bike for around 20 to 40 minutes three times a week.

Set to lower gears at the beginning - between 90 and 100 revolutions per minute is a good guideline. In addition, make sure that the load is even while driving and avoid steep hills or sprints. It is better to pedal regularly in an easy gear instead of building up speed with heavy gears and then letting the bike roll by itself. Even those who are too out of breath while cycling will burn less fat, as sufficient oxygen is necessary for good fat burning.

A heart rate monitor or another heart rate monitor is helpful here. They sound the alarm when your heart rate is too high. Only in the correct frequency range does the body actually break down fat reserves. According to the ADFC, this is 60 to 70 percent of the maximum frequency. You can calculate your maximum heart rate while cycling yourself with this formula: 208 - (0.93 x age). If you are unsure whether your current state of health allows cycling, it is imperative that you ask your doctor for advice.

Adjust the bike correctly

So that losing weight while cycling is fun and you don't get any muscle tension, your bike should be individually adjusted to you. It starts with the saddle height. Even in the lowest pedal position, your legs should not be fully stretched.

The distance from the saddle to the handlebars also plays an important role. Since you cannot change this, you should make sure when buying a bike that it fits your body ergonomics. Make sure that the length of your forearm including your hand fits between the handlebars and the saddle. If there are still two to three centimeters of space, the distance is ideal. The correct setting of the handlebars is also important: If there is a pinch in the neck, you should raise the handlebars to take the strain off your neck. If in doubt, seek advice from a bike shop.

Tip: You can avoid a sore butt with special clothing such as padded cycling shorts. Cycling gloves also prevent blisters and your hands from slipping on the handlebars. A well-fitting bicycle helmet is also essential.

Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.