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Video: Bike Ride
2023 Author: Lucy Dunce | [email protected]. Last modified: 2023-05-24 11:49
Physical activity is good anyway, whether you need to burn calories or not. It will help you feel better.
Diversifying your exercise is the most effective and productive way to ensure your body is burning calories. Long, regular exercise is the key to consistently burning calories and losing weight. Cycling is an excellent form of aerobic exercise, suitable for those who are in good or relatively good fitness. This is a great workout for the heart; it strengthens the leg muscles, increases the metabolic rate, burns calories and thus promotes weight loss.
When cycling aimed at burning fat, it is desirable that the track is uniform in difficulty and height. No need for high mountains and long descents. A smooth road without elevation differences is ideal. There should be no streams and ravines, during the crossing of which you will have to get off the bike or, at the risk of health, “swim across” them. The speed on flat terrain should be 15-20 km per hour (for women, girls). If you have a very low level of fitness and at a speed of 15 km / h your heart rate is higher than 150 beats / min, then reduce the speed of movement so that the heart rate is in the range of 120-150 beats / min. On the contrary, if you are driving at a speed of 20 km / h and your heart rate is less than 120 beats / min, increase your speed. The determining factor is PULSE, not the speed of movement, so focus more on it.
To determine the speed of movement, you will need a bicycle computer and if you do not have one, do not worry, the main thing is to have a watch with a second hand, by which you will measure your heart rate and training time. During the distance, try not to stop (only if to measure the heart rate) with such training, you additionally develop the general endurance of the body, fat will be burned mainly on the hips, because it is there that muscles work most actively. In other places, there will be no obvious fat oxidation. The bike ride should last 90-120 minutes. Only with such a long time of physical activity, those aerobic energy supply processes that occur with the oxidation (burning) of fats are included in the work. If you exercise 2 times a day, then the workout time is reduced to 60-90 minutes. But for such a time of classes, one must leave gradually.
You need to start, depending on your preparedness, from 15-30 minutes a day. Then the time is added by about 5 minutes per day. If at some point, adding another five minutes, you feel that it is too hard for you (legs, joints hurt, heart rate is higher than normal), then stay at the previous lesson time for another 2-5 days. If you have been actively engaged in some kind of physical activity for a year (or more) and you feel that you are in good shape, then you can start with 60 minutes. And remember, you don't have to exercise right after a meal and just before it.
And to make the training an interesting activity, find like-minded people and ride with pleasure!