How Long Should I Bike for a Good Workout?
Biking is considered as one of the easiest ways to lose weight. It not only helps to achieve weight loss goals but it is also good for decreasing stress levels and for maintaining good mental as well as physical health. Different kinds of scooters can be used and phunkee duck scooters is one of the best options.
But simply biking won’t reduce weight. You need to know how to do a good workout through biking. This article would help you with that.
You do biking but unable to lose weight?
If you really want to lose fat, simply biking doesn’t work. There are some specific strategies to do a good workout. Like your diet matters a lot. According to the Centers for Disease Control and Prevention, you can lose one to two pounds per week by cycling. But if your diet is still rich in fats and carbohydrates then biking alone would give you no benefits. Besides a good diet, another important thing is proper sleep. In 2019, a study was published in the International Journal of Obesity which told that adequate sleep helps in maintaining a good weight. So, pay heed to these two areas.
How long should your biking be for the best benefits?
As the U.S. Department of Health and Human Services recommends, you should do cycling/biking for 300 minutes per week for the best benefits of weight loss. This means you should bike from 45-50 minutes daily to achieve the greatest results. Furthermore, the long steady distance and speed are two fundamentals in losing weight as well. Just biking around at irregular speeds won’t help you lose weight. Start with normal speeds and gradually attain a good speed because the greater the muscular work is, the greater is the burning of fat.
Steps for beginners to do a good workout through biking
If you are a beginner, you can follow the following easy steps for using biking as a weight loss tool.
- First, choose a flat bike path or road. Avoid using mountain trails because they require a whole-body workout whereas biking on flat path or roads require the lower body workout. You need to take it easy at the start, but once your body gets habitual to the daily biking you can eventually take mountain trails as well.
- Start riding for 30 minutes, 3-5 days a week. Then gradually increase the time from 30 to 50 minutes and the days from 4 to 6 days a week. You can make that 7 days as well depending upon how much willing you are to lose weight.
- Take shorter distances at first and then go on taking longer ones.
- You should start every ride with a warm-up. Slow pedaling at first for 5 minutes and then take speed gradually.
- When you are ready to finish it then take some extra 5 minutes and cool yourself down by pedaling slowly.
7 essential tips to make your weight loss faster through biking
If you are struggling with weight loss and you are choosing biking as a strategy to lose weight, then there are some important tips you should know before you start biking.
- Eat healthily
No matter what your strategy is for losing weight, eating healthily is the first rule. Limit the intake of high fats and high sugar foods and drinks. Instead of eating chocolates or cookies as a quick munch, try to replace them with fruits. And when you get tired riding a bike, don’t go straight for fizzy drinks to boost yourself up. Drink lemon water instead, as lemon is best known for burning fats and refreshing the skin.
- Limit alcohol consumption
If you don’t consume alcohol a lot then it’s good, but if you do then you need to cut it down. Because alcohol is one of the main contributing factors that cause weight gain. Alcohol stops your body from burning fats, it is high in kilojoules and it makes you feel hungry which results in unnecessary eating without even realizing it. See how crucial it is to reduce alcohol consumption!
- Sleep well
Researchers link poor sleep patterns with high weight gain. When you are short on sleep, your brain is tired and sleepy. To get instant energy you tend to eat foods rich in calories and carbohydrates. So, if you want to avoid the late-night snacking or junk foods then you should sleep well.
- Make a schedule
There is a difference between biking around for fun and biking for losing weight. For having fun, you can bike whenever you want to, but for losing weight, you need to make a schedule and fix the timing. Make a habit of biking daily before breakfast. Because the studies show that riding bikes on empty stomach help burning the fats faster. Besides burning the fats, daily bike riding in the morning will make you fresh and decrease the stress levels.
- Take longer paths
Distance matters a lot. Try to take longer roads and paths which are less crowded. This will help you in burning belly fats.
- Maintenance of the bike
Well, it is obvious that whatever tool you use for losing weight, you should take care of its maintenance. Visit workshops each week or after two weeks to make sure that your bike is in a good position.
- Bike safely and effectively
Don’t forget to use the helmet to save yourself from head injuries. Use cycling shoes, as they are good for riding bikes on speed.