If you have chosen a bicycle as a means to be more active, fit and healthier, then you have made the right choice. Riding a bike is one of the most effective ways to lose weight, but it’s important to do some work before you see any progress. But how much effort should you really put in before losing any significant pounds?

Well-planned workouts will help you maximize your time on your two wheels. Pedaling harder will make you lose weight faster, but like everyone else, it’s important to consider gradual progress. Start slowly, and as your health gradually improves, you will be able to intensify your workouts, gradually too.

Light workouts are the starting point. The intensity levels of physical activities can be measured in other ways, such as oxygen consumption; but heart rate is the most widely used method. Mild or low intensity would mean that your heart is working at approximately 40% to 54% of your maximum heart rate (MHR) or 200 beats less than your age. Your heart rate is 68 to 92 beats per minute (bpm) and other physical signs are the absence of sweating, unless it is hot and humid weather and there is no noticeable change in your breathing pattern. With light cycling, you will burn between 300 and 500 calories per hour, depending on your weight. One pound is lost for every 3,500 calories burned. So with light cycling, you will tend to lose a pound in 7-10 hours.

Moderate cycling is when your heart beats between 55 and 69 percent of your MHR or between 93 and 118 bpm. Here, you will notice that you will sweat for about 10 minutes after your workout and that your breathing is deeper and more frequent. This will help you burn about 400 to 600 calories or a pound in about 6 to 8 hours.

For vigorous or high intensity cycling, your heart will beat between 70 and 80 percent of your MHR or more than 119 bpm, you will start to sweat after 5 minutes of training, and your breathing will become fast and deep. With vigorous cycling, you will lose a pound in about 4 to 6 hours.

Know that if your bike is light or vigorous, it will still burn energy and this will serve your purpose. The more intense and prolonged your exercise, the more calories you burn and the more weight you lose.

By admin

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