How many calories are burned when cycling slowly, at moderate and intense loads, during a race?

It’s hard to think of a more useful tool than a bicycle, not only for walking and moving around, but also as a means of getting your health in order. The cardiovascular system, musculoskeletal system, vestibular system and even the organs of vision improve.

Cycling is also indispensable if you want to lose weight. But not everything is so simple: not every trip leads to intense calorie burning. To do this, a number of conditions must be met. This article talks about how many calories are burned when riding a bike, and how you should ride a bike to lose weight as much as possible.

Of course, healthy cycling trips are so much fun! Cycling has many health benefits. Here are just the most important ones:

A bicycle, increasing the body weight of an adult man by only 20%, is capable of simultaneously increasing his speed of movement without much energy consumption by half (from 6 to 12 km/h), and with intense load - by 3-4 times. In terms of this ratio, no vehicle could surpass the bicycle.
A bicycle is an absolutely environmentally friendly vehicle.
The bike is absolutely silent. This is important on country trips.
The bike is easy to maintain and can be easily repaired while on the road.
When riding a bicycle, especially on rough terrain, the adrenaline production and pleasure of riding are significantly superior to those when running.
With the help of a bicycle, you can discover new trails, create new routes and maps, always feel like a pioneer, and for people who love solitude and silence, a bike allows them to be alone with nature.

Compare the freedom of cycling with a crowded fitness room or “rocking chair”, when at any time you need to “not miss” a free exercise machine:

But the bicycle at the end of the 20th and beginning of the 21st century became almost perfect, so its disadvantages are a continuation of its advantages. It is precisely because of the efficiency of a bicycle relative to pedestrian movement that calorie consumption is not as high as we would like.

How many calories does cycling burn? So, for example, if we take distance as a basis, a pedestrian can walk 5-6 km in an hour, and a cyclist can cover a similar section of path on a flat road in 25-30 minutes and spend much less calories. If we take time as a basis, then in an hour's ride a cyclist can burn more calories than a pedestrian, or maybe less, because the road can sometimes go downhill. Even if the road is absolutely flat, the cyclist sits and the pedestrian walks. But every cloud has a silver lining. Burning calories on a bicycle is “long-lasting.” It starts slowly, but continues several hours after the end of the walk.

How fat burning works

During driving, increased burning of fat deposits occurs. The fact is that when training outdoors, all parts of the body are involved.

Calorie consumption when cycling in open areas occurs due to several factors:

saturation of cellular structures with oxygen. As a result of this, oxidation and breakdown of fats occurs (energy reserves are intensively wasted and come out in the form of sweat),
acceleration of heart rate. This has a positive effect on metabolism.

Cycling is in high demand because it strengthens the body, tones muscle tissue, and improves the functioning of internal organs. In order to burn subcutaneous fat while riding a bike, and not protein in muscle tissue, you need to burn energy correctly.

There is no need to train for a long time (more than two hours): excessive skating provokes waste of protein in the muscles: this is wrong and can negatively affect the general condition. The distribution of the load should be uniform, periodically it is necessary to give the body a rest.

The right approach to spending energy on an exercise bike

In order for cycling or exercise on an exercise bike to be as effective and efficient as possible, you should follow the recommendations

specialists regarding the timing, duration and quality of classes:

A beginner should start riding with short sessions, no more than 20 minutes at an easy or medium pace.
The effectiveness of the classes will be noticeable when at least 3-4 full-fledged training sessions are completed per week.
To lose weight, you will need a daily hour-long load at an average and active riding pace.
Interval skating is the best option for effective exercise. They should be carried out according to this scheme: 30-60 seconds in an active rhythm, then 1-2 minutes in a calm one, and repeat in a circle.

Exercises on a bicycle and an exercise bike, including a mini exercise bike, are considered one of the most effective cardio exercises aimed at burning calories. In addition to the positive effect of maintaining body tone and losing excess weight, such activities improve mood and well-being.

Video. Exercise bike - stay in good shape!

Hello my dear readers!

Physical exercise is mandatory when losing weight. Following a diet alone is not enough. After all, metabolism slows down due to poor nutrition. Exercising will help invigorate our body. But what exactly should you choose? Such a huge number of options. Recently I already wrote how many calories you can burn during normal walking. But it's not as effective and fun as riding a bike. Remember how in childhood everyone loved to ride a bike with friends? It is very funny. And how many calories does cycling burn? Extra centimeters will disappear in an instant.

A lot can be said about the benefits of cycling. If you decide to ride outdoors, you can kill two birds with one stone. After all, in addition to physical activity, you can have a lot of fun. You can go with your husband on a little trip to the nearest parks. You will enjoy nature, breathe clean air and spend time with your loved one. Or go on a bike ride with friends. And how children love to ride a bike!

Physical activity will be a great addition to the fun. Living in a big city, you begin to move less and, of course, gain weight. But in order to stay healthy for many years, our body requires moderate exercise. Cycling is suitable for almost everyone, especially us girls for creating beautiful legs and butts.

The benefits of cycling

perfectly trains the cardiovascular and respiratory systems;
body cells are saturated with oxygen;
with regular exercise, endurance and muscle tone increase;
there is no heavy load on the knee joints, as when running.

The bonus will be improved reaction and coordination. I think it is difficult to find a better way to combine relaxation with sports. A few years ago, a friend bought us bikes for the whole summer. Every weekend we took a backpack with a snack and pedaled forward. At first it was very difficult to ride, especially uphill. We drove quite a bit. A few weeks later we were already organizing competitions to see who could climb the hill the fastest.

How many calories are burned during cycling?

Calorie consumption during skating occurs quite quickly, unlike other types of training. This is due to the fact that during cycling training there is an even load on all parts of the body. But the amount of energy reserves spent depends on several factors - body weight, age, time during which the athlete performed cycling training, intensity, type of road and many other conditions. To find out how many calories cycling burns, you can consider an example.

A person whose body weight is 65-70 kilograms will be able to achieve the following calorie burning rates:

slow driving at a speed of 6-7 km/h: up to 210-240 calories will be spent,
light load when riding a bike at a speed of 10-15 km/h - 270-345 calories are spent,
when riding at a speed of 15-20 km per hour, 350-400 kcal are lost,
with intense and fast riding at a speed of 25 km/h, 430-500 kcal are consumed per hour of cycling,
cycling training, similar to racing, at a speed of 33-36 km/h - approximately 550-750 kcal are burned.

The indicators of calories burned during cycling training are particularly influenced by a person’s weight. In 60 minutes you can spend between 280-780 kcal.

Cycling energy consumption calculator

The consumption will be approximately
Material prepared by: Kalegova Oksana Lipovskaya Yulia

Cycling training will help you lose weight, provided that the amount of energy expended exceeds the amount received from food - only in this case will it be possible to reduce the fat layer in the body.

First, you will need to calculate how many calories you consume during the day and how many calories are burned when cycling. For such calculations, there are special online calculators, one of which is presented above, and mobile applications, but besides this, you need to take into account a number of other nuances, which we will consider in this article.

Basic conditions for effective fat burning

In order to burn a large amount of energy reserves when riding a bicycle and not harm your health, you should definitely follow some important recommendations:

If there is poor physical fitness when a person just starts cycling, it is recommended to ride for no more than 20-30 minutes several times a week. The number of calories burned will be small, but the body will be able to quickly get used to training without health problems. Every week you can add 10-15 minutes, this will have a positive effect on the condition of the heart, blood vessels, and will also be beneficial for the joints.
The duration of the ride should be increased to 1.5-2 hours. 1 hour is the minimum training period. Fat layers will be broken down after 30 minutes from the start. For this reason, short rides will not bring positive results. However, you should not train for more than two hours, because during this period proteins in muscle tissue are burned.
For better training efficiency, it is recommended to purchase a heart rate monitor. Using this device you can measure your heart rate. In addition, it will help determine a sufficient load to burn fat deposits, and also prevent health problems. Experts recommend keeping the readings within 120-150 beats per minute. It is advisable to periodically stop and count your heart rate while riding, but if you have a heart rate monitor, you can do this throughout the entire ride.
A few hours before training, people who want to lose weight are advised to stop eating. This period of food abstinence will make riding easier.

Benefits of a bicycle

40 minutes on a bike and intense training will go differently. Many people mistakenly believe that because riding requires little physical effort, it doesn't burn calories. Of course, this is not true. But moreover, cycling is useful not only for those losing weight. This is an effective way to keep yourself in shape, diversify your walks, and improve your health. Riding stimulates the heart and muscles. Biking can be an exercise, a hobby, or a way to get around. Its main advantages:

it is an environmentally friendly and silent vehicle;
the bicycle requires almost no maintenance or repair;
a cyclist's body produces more adrenaline than a runner's body;
it will allow you to avoid the annoying need to stand in traffic jams;
You can ride at any time, and the gym has a specific schedule.

That’s why a healthy solution is to turn cycling not into exercise, but into part of your daily life, and commute by bike to work. Many Europeans resorted to it. But walking will have the same effect on weight loss.

And yet, a bicycle is doubly useful for an office worker. There is much more sedentary work than ten years ago, city residents move very little, but an active lifestyle is the key to health and longevity. Passivity leads to apathy and excess weight. They appear gradually, but it is difficult to get rid of them. Obesity affects not only your appearance: cholesterol clogs your blood vessels, and waste products begin to accumulate in your organs. Cycling will become a regular workout that will provide:

disease prevention;
body tone;
fat burning;
good mood;
surge of strength.

Types of riding to burn calories faster

Several skating workouts have been developed that can enhance the burning of energy reserves. You can ride at one speed setting for 1.5-2 hours or do interval training. According to experts, the second option provides greater calorie burning in a short period of time. But it can only be used by prepared and trained people; for them, these exercises will be non-traumatic and will not cause harm to health.

Interval skating lasts on average half an hour. During this period, it is recommended to alternate between calm and active skating. A calm ride should last for two minutes, and then you need to increase the intensity of pedaling for half a minute. Then the intervals are repeated again.

It is worth noting! If you want to lose a large number of calories while skiing, then pay special attention to the choice of route. A good effect can be obtained when driving along a path with obstacles, difficult climbs, sharp descents, and soft soil.

A little about calories and calorie content

A calorie is the amount of energy a person gets from eating food. The amount of calories consumed must be replaced by physical activity of the person. Otherwise, the person begins to gain excess weight. How were people able to determine how many calories are in a particular product? For this purpose, there is a special thermal chamber in which it is studied how much heat the product emits during combustion.

Calories in foods

A similar thing happens in the human body. When eating food, a certain amount of energy is released from it, which is spent on physical activity, metabolism, and also on heat production. This energy also provides a number of vital processes, such as pumping blood throughout the body and regulating breathing.

There is such a thing as an indicator of basal metabolism. Simply put, this is the minimum amount of energy that is necessary for the body to function. For average-weight women, this number is 1,350 kilocalories, and for men - 1,700. The remaining calories are intended for building and repairing tissue and muscle mass. For this reason, a high-calorie diet is prescribed for burns.

Additional calories entering the body through food are burned during physical activity, this happens with every movement. Their excess gradually turns into fat. Of course, excess fat is very bad, but do not forget that, first of all, it is a reserve of energy allocated for any emergency situations, so a small layer of fat is present in the body of every person.

Additional Information! Approximately 15% of calories are consumed directly during the digestion process. There is a theory that there are a number of low-calorie foods that the body spends more calories digesting than they can provide on their own. This is a myth, because digesting them will also consume approximately 15% of their calorie content.

Ideal conditions for burning fat during cycling training

Cycling outdoors burns off a lot of calories. But there are still certain conditions that influence this process.

Among the main ones are:

The duration of the workout should be at least 30 minutes. But it's better to ride a bike for 1-2 hours,
Type of bicycle. Simple city bikes won't burn enough energy because they don't put enough stress on the muscles. But professional models, on the contrary, will promote increased fat burning.
Bike weight. It is recommended to use lighter structures.

Speed during training

Speed indicators may be influenced by the following factors:

the presence of weights on the bike,
regime change,
skiing intensity indicators,
track condition,
presence of slopes.

Important! For better energy consumption, cycling should be done at intervals. This means that you need to combine fast and measured driving.

The most ideal ratio is considered to be 1:3. For example, if you drive at a slow pace for 1 minute and drive at high speed for 15 seconds. This method has a positive effect on metabolic processes and promotes rapid calorie burning. But it is not recommended to use it if you are not physically fit.

Terrain features

For skiing, you should use rough terrain with various flaws and depressions. If the ride is monotonous on a flat highway, then the body will quickly get used to it and energy expenditure will be minimal. Various descents and ascents place increased stress and cause increased calorie consumption.

Changing poses

It is recommended to change the position periodically. This is necessary so that the muscles of the lower extremities cannot get used to the loads exerted, and will lead to the fact that many more calories will be spent. But the muscles of the arms and back will rest, this will prevent stress.

Racing with friends

Biking with friends, especially racing, burns more calories. This can make your training more effective and efficient. During a ride, a change in rhythm occurs, this increases energy costs, which exceed those during a single trip. And if another participant in the race turns out to be stronger and more physically prepared, then he will set a pace that will be higher than comfortable.

In order to burn the required number of calories per trip without harming your health, you should maintain a uniform intensity of exercise. It is advisable to give preference to interval cycling training, they have a positive effect on metabolic processes, accelerate fat burning, and improve the functioning of the heart and blood vessels. But also don’t forget about proper nutrition, drinking plenty of fluids and preparation.

How to make cycling more efficient?

If you intend to pedal to eliminate excess fat reserves, choose the right bike for your riding style and personal preferences. Those who like to ride on roads with good asphalt will enjoy long workouts, and the loads will be less varied than when riding on rough terrain on a mountain bike.

For those who like to travel along forest paths and overcome steep climbs, a multi-speed mountain bike is suitable. This style of riding burns calories well due to frequent changes of positions, pedaling modes, changes in breathing intensity and heart rate.

Physical activity can be increased in a completely banal way: put on a backpack with something heavy (even a couple of bricks). Weight gain will lead to increased energy expenditure. We also recommend finding a riding partner, and then you won’t constantly think about the calories burned, but will start enjoying the bike ride. You can come up with competitions and sports disputes with each other.

The main thing is to drink regularly, especially if you cover long distances of 10 or 20 km on a bicycle. Even if you go on a short bike ride of 1-5 kilometers, we recommend taking a bottle of water. This can be mineral water or pure water with lemon juice, but do not rush to drink it in large sips. To stimulate the breakdown of fats, put a little water in your mouth and then swallow it in small sips.

Online calculator for calculating calorie consumption

This counter is very convenient to use, since the counting is completed in a fraction of a second:

indicate body weight;
type of activity (sports, fitness, sedentary work, entertainment);
time spent;
the system will calculate the result.

When one gram of protein is broken down, 4.1 kcal is released, fat – 9.3, carbohydrates – 4.1. Every second of our lives, we lose energy by releasing heat into the environment. The intensity of heat exchange depends on activity or inactivity.

On average, the daily energy expenditure of the average representative of the stronger sex fluctuates around 2500-2700 kilocalories, the weak - 2000-2200. But all this is very approximate data, because a spread of 200 units can cause the appearance of fat deposits.

It is better to use a modified version of the Mifflin-San Geor daily calorie consumption formula, which takes into account your parameters, level of activity - and therefore provides more accurate data. When counting calories for weight loss, weight consumption is determined according to height:

for men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5) x A
;
for women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x A
, where:

A1 – minimum activity, =1.2;

A2 – weak, =1.375;

A3 – average, =1.55;

A4 – high, =1.725;

The arithmetic of the numbers is quite simple: when losing weight, you should increase calorie consumption in relation to consumption, when gaining weight - vice versa, and with a normal lifestyle these indicators are equal. The balance is contained in the elementary equation for measuring calorie expenditure:

Nutritional value of foods eaten = energy loss

To calculate your daily kcal consumption, you can also use a calorie consumption analyzer.

The main source of loss of extra pounds per day, for both women and men, is sports. It improves well-being, has a positive effect on health, muscle tone, coordination, balance, reaction, promotes the development of logical thinking and helps get rid of hated centimeters.

Even the most insignificant effort or movement brings you one step closer to your goal, and a long period of training will allow you to do this by leaps and bounds, because the main consumption of calories by a person occurs precisely during physical activity. To make it easier to determine how much you spend per day for certain exercises, we suggest using the following table of daily calorie consumption :

Recommendations from experienced trainers

To make walking as beneficial as possible, you must follow some rules:

To make your daily lifestyle more active, you need to start getting used to it small. First of all, give up the elevator, avoid using public transport and go for walks on weekends; During the walk, you need to change your walking speed. In this case, more energy is consumed; correct posture affects the efficiency of walking

It is important to feel relaxed and not slouch; walking should be accompanied by proper breathing. Inhalation occurs through the nose, exhalation through the mouth; the most effective walking in the morning

This is due to the fact that the body has not yet been replenished with new calories and will use up accumulated reserves; dehydration does not contribute to weight loss, so it is necessary to maintain water balance. Water should be drunk before starting a workout, while walking every 20 minutes and after exercise; if the purpose of walking is not only general strengthening of the body, but also weight loss, it is necessary to increase the load over time. It is important to conduct the lesson for at least 1 hour every day; Regularly changing your walking speed helps you burn 15% more calories. Not everyone has the desire to count the number of steps, so the speed can be changed when you encounter a bench or flowerbed along the way (convenient for walks in the park); increased load when walking up stairs. If you stop taking the elevator, the number of calories you burn will increase by 50%.

To keep your body healthy, you don’t have to go to the gym. Performing simple exercises and walking have no restrictions, unlike professional sports. If walking is a way to lose weight, you need to walk at least 10 km a day. For good results, you need to walk for at least 70 minutes.

httpv://www.youtube.com/watch?v=embed/yo0uj8qaQNI

Interval training method

If you want to maximize your calorie efficiency while cycling, use interval training techniques. Such exercises will be the best help for those who set themselves the goal of getting a toned body and losing excess weight.

This technique allows you to achieve high results in a short period of time. Its essence lies in the alternation of intense loads, when the body uses all its resources, and a recovery period.

A huge advantage of this method is the ability to maintain a high level of metabolism throughout the day after training.

A full session consists of 4 stages. Classes begin with a warm-up interval, followed by a series of intense and restorative periods, ending with rest.

When planning a training program, be sure to take into account the physical capabilities of your body. Without maintaining a very high tempo, it is better to use a moderate one, but increase the duration of the period.

An individual approach allows you to change four parameters that determine the difficulty of the workout:

load intensity (riding pace);
duration of the interval with maximum load (time or distance);
duration of the recovery period;
total number of repetitions.

The variations of such training are endless. It all depends on your level of physical fitness and your goals. Long intervals produce greater results. During the recovery period, the heart rate should drop to 110 beats per minute. When making changes to your overall lesson plan, do so gradually. A doctor’s recommendations regarding permissible loads will not be superfluous.

To make cycling enjoyable, change your travel routes periodically and involve friends in the activity. If it is a more prepared comrade, the fact of competition will only raise morale and the desire to improve your results. This form of physical activity will not only strengthen your physical condition, but will also have a positive effect on your emotional background.

Important Tips

No matter how many extra pounds a person wants to burn while cycling, moderation is important. For example, a beginner should not try to imitate a professional by performing similar physical activities (driving for a long period of time, at high speed, over terrain with obstacles). To begin with, those who are just starting to master a bicycle should ride no more than 20 minutes a day so that the body gets used to physical activity.

It must be remembered that the lungs, heart and muscles of the whole body must get used to the daily cardio load. It is necessary to increase the complexity and time of training gradually. Every cyclist should have a water bottle in his arsenal (carry as much liquid as the body needs to quench thirst). If you regularly replenish your water balance, you can easily speed up the process of fat breakdown and, as a result, increase the number of kilograms burned.

Even those who have been cycling professionally for quite a long time should not forget about rest. Walking too long can lead to “overtraining,” which will burn muscle protein rather than subcutaneous fat. By taking breaks from time to time to rest, you can not only restore your strength, but also truly enjoy the process of riding your two-wheeled friend.

To feel comfortable while riding a bicycle, you should not overeat, and also do not drive with an empty stomach. In the first case, it will be extremely difficult to perform cardio exercise, and in the second, fatigue will set in quite quickly. It is recommended to eat 1-2 hours before training. The cyclist will be provided with a great boost of vivacity and energy if the food intake is made of protein and carbohydrates.

Regardless of how much a person dreams of losing extra pounds with such training, do not forget that without proper nutrition and adherence to a daily routine, losing weight will be impossible. To always make cycling a joy, you can ride in the company of friends. It's so easy to combine sports and relaxation!

httpv://www.youtube.com/watch?v=embed/2f1wMZqH8GI

Benefits of cycling training

The vehicle is relatively light in weight compared to others, yet it is quite easy to drive and regulate speed.
Environmentally friendly transport.
The bicycle makes virtually no noise on any road.
The vehicle is easily repaired on the road.
Cycling workouts are significantly superior to running in producing adrenaline, and riding a bicycle is a real pleasure.
You can choose any route for yourself, retire somewhere in nature, be in silence.

How to use a bicycle correctly for weight loss

An unprepared athlete should not immediately give preference to long-term intense training. Twenty minutes a day will be enough for a beginner. After adaptation of the lungs and muscles, you can gradually increase the load and increase the duration of training.

In order to replenish lost fluid from the body during exercise, you must always have water with you. It is better to drink in small sips. This way fats are broken down better and metabolic processes are accelerated.

To make the weight loss process more effective, do not forget about proper nutrition. Sweets, fried foods, fatty foods, alcohol and smoking are not allowed. The last two elements worsen the functioning of the heart and lungs.

Before going on a bike ride, you should eat a protein-carbohydrate meal 1-2 hours before. In this case, the amount of proteins should not exceed 60 g. Scrambled eggs (2 pieces) with milk, a large apple and 0.25 liters of kefir with grain bread are suitable. Such food provides the necessary energy for training without weighing down your stomach.

If you feel tired or hungry after exercise, you can eat dried fruits, nuts, a fresh apple, pear or banana. A complex meal is allowed 2 hours after the end of the workout. Due to the acceleration of metabolic processes, subcutaneous fat “burns” at this time.

What is Nordic walking

Nordic walking has become very popular lately. Its main difference is that when walking, special sticks are used, which help burn fat. The main condition is that the poles correspond to the person’s height. Thanks to this method, calorie consumption is 40% more than during regular walks

It is important that this sport is considered the safest for getting rid of excess calories.

Nordic walking exercises 90% of the muscles in the body, including: the abdomen, abs, buttocks, arms, back and hips. With normal walking, the load is distributed only on the legs, and with Scandinavian walking - additionally on the arms. Although poles help with walking, they are also a weighting agent. By the way, when calculating the calories burned, it is necessary to take into account the weight of the poles. For example, if a person’s mass is 60 kg, it is necessary to add the weight of clothes, shoes and poles, respectively. Such sticks weigh from 550 grams. They are made from different materials and different lengths, for different categories of people (pensioners, athletes, children). You need to purchase poles based on your own height.

Nordic walking

Walking like this for 60 minutes consumes approximately 500–700 kcal. Of course, it is always worth remembering the speed of movement. After all, the faster you go, the more calories you burn. By the way, if you walk in frosty weather, fat burning will occur even more actively. In winter you can go skiing. This is a fairly energy-intensive sport. Skiing will consume 9 kcal per hour per 1 kg of body weight. But the information is approximate, since distance, speed and weight affect energy consumption.

How to do Nordic walking correctly:

at the initial stage of training, the speed of movement should be 5 km per hour, the time should be for 20 minutes;
then increase the step to 7 km per hour, and the time by 10 minutes;
return to 5 km per hour again for 20 minutes;
then again 7 km per hour.

This pace must be maintained until the end of the workout.

Important information! In order not to harm your health, walking exercises should begin a couple of hours after eating. After walking, you can eat something light in small quantities. After 1.5 hours you can have a full lunch.

Advice from experienced coaches and athletes

Before long and intense cycling, beginners should familiarize themselves with the information shared by experienced athletes, or communicate with them live. There are many interesting nuances that are worth knowing before getting behind the wheel of a bicycle. They will be discussed further below.

Having decided to take up cycling, many beginners immediately try to cover long distances, trying to do it with great intensity. As practice shows, this brings little benefit, since they still do not know how to correctly distribute forces for intense loads and get tired after 10 minutes of driving. First of all, it is necessary to observe moderation and increase the driving intensity and mileage gradually. A beginner amateur who decides to take up riding should under no circumstances imitate a professional.

Note! To allow the body to get used to new physical activity, it is recommended that beginners spend no more than 20 minutes a day cycling. Internal organs and muscles should gradually get used to such physical activity. Every cyclist is advised to carry a bottle of water with them to stay hydrated.

Timely and proper drinking will help break down fats more effectively, as a result of which the extra pounds will go away faster. You don't need to drink a large amount of water at once. It is best to drink a little water in small sips often. Experienced athletes also add lemon to water, which promotes even better fat breakdown.

Every cyclist is recommended to carry a bottle of water with them to replenish their hydration balance on time. Timely and proper drinking will help break down fats more effectively, as a result of which the extra pounds will go away faster. You don't need to drink a large amount of water at once. It is best to drink a little water in small sips often. Experienced athletes also add lemon to the water, which promotes even better fat breakdown.

Lemon water

You should definitely avoid overtraining. Even experienced athletes do not allow themselves to travel without rest. The reason lies not only in the exhaustion of the body, but also in the fact that due to overtraining, muscles will be burned first, and not subcutaneous fat. Therefore, if you decide to go for a long distance, you should definitely take breaks to rest.

It is strictly not recommended to overeat immediately before a bike ride, as it can become unwell during intense exercise. It is best to eat food 1.5–2 hours before riding. Before training, it is best to eat foods high in protein and carbohydrates, as they provide more energy.

It is also not a good idea to undereat before training, as in this case fatigue will set in too quickly and the cyclist will feel exhausted.

You shouldn't undereat before training

If a person has a goal to lose as many calories as possible while riding, it is best to ride on rough terrain. The fact is that the body gradually gets used to monotonous workouts and spends less and less energy on them each time.

Note! If in the first days of training the weight begins to drop sharply, you should not be too happy and think that everything will be just as simple in the future. The more excess weight there is in a person’s body, the faster it will go away, therefore, losing each new kilogram will be more and more difficult. Monotonous driving alone gets boring very quickly

It is best to go cycling in the company of friends. You can race with them, doing so-called interval riding, which burns the most calories.

Monotonous driving alone gets boring very quickly. It is best to go cycling in the company of friends. With them you can race, doing so-called interval riding, which burns the most calories.

Based on all this, cycling is a great way to burn extra calories, improve your metabolism, and also increase your overall fitness level, while spending time in the fresh air rather than in a stuffy gym.

httpv://www.youtube.com/watch?v=embed/Ym5Zy92KWjw