The Ultimate Guide to Using Biking for Weight Loss

Cycling is a great aerobic exercise. It may enhance the health of your heart and lungs, increase blood flow, strengthen your muscles, and reduce stress. Additionally, it may aid in weight loss by burning fat and calories. But there are a few things you need to know for efficient bicycling exercise if you want to reduce weight.

In this post, we’ll examine the methods for maximizing weight loss when bicycling and your alternatives for biking in various settings.

How to get in shape by biking

Biking is often recommended as a safe, low-impact form of aerobic exercise. Compared to running or jogging, it enables you to increase your heart rate with less strain on your knees, ankles, and other joints. It’s a great strategy to aid with weight loss as well.

That’s because cycling may result in a significant calorie burn, mainly if you go faster than a moderate pace. Here are four crucial weight reduction tactics you may use with your bicycling routine if you want to shed a few pounds.

1. Make the effort stronger

Slowly pedaling won’t likely make much difference in your ability to lose weight. You will, however, get closer to your weight reduction objective if you force yourself to work harder and increase the intensity of your ride.

Generally speaking, you’ll burn more calories when you cycle quickly. Your body needs more energy to cycle more rapidly, which explains why. And you’ll probably lose more weight the more calories you expend.

A steady, moderate cycling workout for 60 minutes burns around 300 calories, but you may burn more if you increase your intensity.

A 155-pound individual may burn up to 298 calories in a 30-minute bike ride if they cycle at a 12- to 13.9-mile-per-hour speed, according to the Harvard Health Letter. Cycling at this tempo will burn 355 calories for a 185-pound individual.

A 155-pound person may burn up to 372 calories in only 30 minutes at a quicker rate of around 14 to 15.9 miles per hour, but a 185-pound person can burn 444 calories in that period.

2. Decide to engage in high-intensity interval training (HIIT)

If losing weight and reducing fat are your goals, HIIT might be a fantastic method to push your body.

Short bursts of intensive activity are interspersed with periods of low-intensity exercise in HIIT. A HIIT exercise, including a bike, may resemble this:

For 30 to 60 seconds, cycle against strong resistance as quickly as possible.

Next, cycle quickly for two to three minutes with little resistance.

For the following 20 to 30 minutes, keep repeating this sequence.

You may burn more calories with this activity in less time.

Trusted Source, as well as enhancing your cardiovascular health and assisting in weight loss.

HIIT and moderate-intensity continuous exercise decreased fat mass by 10% following a 12-week program, according to a study trusted Source released in 2017. HIIT workouts, on the other hand, require far less time and are, therefore, a more practical choice for fat loss.

The advantages don’t end there. Your metabolism continues to operate even after your exercise is complete and you stop cycling. This implies that even after your workout is over and your body has returned to its usual resting condition, your body continues to burn calories more quickly.

3. Continue

When you feel like you’ve had enough, strive to push yourself a little further. The concept behind endurance training is just that. According to research, endurance exercise may aid in fat-burning and weight reduction.

If you think to increase your endurance, you should start off gently. So, if you begin by riding for 10 to 15 minutes in a session, you might gradually increase the duration of each session by a few minutes until you’ve cycled for at least 150 minutes a week.

4. Consider a different kind of exercise

Cross-training can be right for you if you dislike being confined to one activity. By switching up your workouts, you may make them more attractive. For instance, you may get on your bike and go for a lengthy outdoor ride one day, then go to the gym the next day to do weights. The American Council on Exercise advises cycling at a moderate intensity for at least 30 minutes if you want to reduce weight. You should bike for longer if you’re going to burn even more calories.

ACE also advises combining two exercises into one cross-training session to speed up weight reduction. For instance, you may cycle for 20 to 30 minutes before switching to another sport for another 20 minutes.

Pedal choices

Regarding riding, there are many options, making it simple to choose the one that best satisfies your requirements and tastes. Let’s examine some of the most well-liked solutions for indoor and outdoor riding.


Do you like to work out inside? Here are a few strategies for biking indoors:

On your own, ride a stationary bike. You may receive a fantastic exercise catered to your requirements whether you buy a stationary bike or utilize one at the gym. You may tailor your workout to the pace, intensity, and length you like, thanks to the many programmable settings available.

A spin class. This can be an excellent option if you need someone to motivate you to finish your exercise on your bike. In addition, ResearchTrusted Source asserts that spinning is equally beneficial in enhancing physical fitness and altering your physique when compared to regular bicycling.

Handcycle. A handcycle can be the perfect solution for calorie-burning aerobic workouts if you cannot utilize a standard stationary bike. Instead of using your legs to power this machine, use your arms.

If you choose this option, you must ensure access to a handcycle or stationary bike. You may want to consider joining a gym or community center if you don’t have access to your equipmentOutdoors There are various possibilities if you like to ride your bike outside, including road riding, trail biking, and mountain biking. You could even give up driving and try bicycling to work or running errands instead.

But it can’t just happen once. If you wish to employ riding as a weight-loss activity, you must include it regularly in your fitness regimen.

Several applications allow you to monitor your distance traveled or level of activity. You may find it easier to remain motivated to accomplish your objectives using fitness monitoring software.

The only drawback of bicycling outside is that you must take additional care to keep safe. Outdoor riding may be less secure than indoor cycling due to wet, slippery, or uneven road conditions, hot or humid weather, and unexpected traffic situations.

Safely Riding a Bike

Biking may have dangers, mainly when done outside. Follow these safety recommendations to keep safe when biking:

Put on a helmet. The protection a helmet provides for your head (and brain) in the case of a collision or fall may go without saying. Make sure it snugly fits your head. Ideally, choose a helmet that is easily visible to other drivers by being a bright color.

Travel in a single file. Allow one person to take the lead if you want to bike with a pal. The following should be done with some separation.

Always stay on the right side of the road. You should pedal in the same direction as the flow of automobiles. Make careful you bike on the right side of the road in the United States, Canada, and other nations where cars drive on the right.

Use hand gestures. Inform other road users, such as drivers, that you intend to turn or perform other activities.

Put the gadgets away. Wearing headphones or anything else that can make it difficult to hear other cars around you is not recommended.

Road dangers should be watched out for. Be alert for possible risks such as uneven ground, potholes, standing water, and other potential hazards.

Look after your bicycle. Maintaining regular maintenance and spot checks to ensure that the chains, wheels, brakes, and other equipment are in excellent functioning can help you maintain your bike in great shape.

The conclusion

Biking may be a fantastic approach to attain this objective, whether you’re attempting to lose weight or want to maintain weight loss that you’ve worked hard to achieve.

Try to intensify or extend your bike routine to enhance your fat-burning and weight reduction. Interval exercise and cross-training may support your attempts to lose weight and burn fat.

Check with your doctor to be sure a riding activity is safe for you if you have a health concern or haven’t worked out in a while.

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