3 ways to exercise cycling to lose weight quickly
Here's how cycling helps you lose weight quickly and is good for your health:
Increasing cycling intensity aids weight loss
According to Lao Dong newspaper, citing Healthline, cycling at a slow pace may not be very effective in losing weight. However, if you increase the intensity of your workout, you can achieve your weight loss goal.
Increasing your intensity helps you burn more calories, which promotes effective and rapid weight loss. Regular, moderate cycling can burn about 300 calories in 60 minutes. But you can burn more if you increase the intensity.
Choose high intensity interval training to lose weight
HIIT (High-intensity interval training) exercises can help you lose weight. They involve alternating periods of high-intensity exercise with periods of low-intensity exercise.
With cycling, first pedal as fast as you can for 30 to 60 seconds. Then, pedal easily for 2 to 3 minutes. Repeat this process for about 20 to 30 minutes.
This type of exercise can help you burn a lot of calories, making the weight loss process effective and fast.
Cross training
Cross training is a way to add variety to your workouts. For example, you could go cycling one day, then hit the gym for a workout the next day.
Lao Dong newspaper quoted Healthline as saying that according to the American Council on Exercise (ACE), you need to cycle at a moderate pace for at least 30 minutes each time to effectively lose weight. ACE also pointed out that combining two activities into one workout can promote weight loss.
Cycling properly helps you lose weight quickly
The effects of cycling on health
In addition to weight loss, cycling properly also brings many health benefits as follows:
Reduce the risk of cardiovascular disease
A meta-analysis of 23 prospective studies found that participants who engaged in active commuting (cycling or walking to work) had a significantly lower risk of cardiovascular disease.
Dan Tri newspaper quoted Healthline as saying that a large Swedish study that followed more than 23,000 men and women for 10 years found that people who commuted by bicycle compared to those who drove or used public transport had a reduced risk of several cardiovascular risk factors such as obesity, high blood pressure, and hypertension.
Another large study followed more than 53,700 Danish men and women aged 50 to 65 for 20 years. Results showed that participants who switched from non-cycling to cycling had a 26% lower risk of heart disease than those who had never cycled.
An observational study of 2,364 young men (ages 18-30) found that men who were more active had a reduced risk of obesity, as well as a reduced risk of elevated triglyceride levels, blood pressure, and insulin.
Cycling will help firm your legs
Cycling improves overall lower body function and strengthens leg muscles without putting undue stress on your joints. It targets your quadriceps, glutes, hamstrings, and calves.
To further strengthen your legs and improve your cycling performance, try doing weight-lifting exercises, such as squats, several times a week.
Cycling can lower cholesterol
The health benefits of cycling can improve cholesterol levels, which can boost your heart health and reduce your risk of stroke and heart attack.
According to a review of 300 studies, indoor cycling has a positive effect on total cholesterol. It can increase HDL cholesterol (good cholesterol) levels while decreasing LDL cholesterol (bad cholesterol) and triglycerides.
Boost mental and brain health
Cycling can reduce feelings of stress, depression, or anxiety. Focusing on the road or your rhythm while cycling can help you develop concentration and awareness of the present moment.
Research supports this. One study found that outdoor cycling improved cognitive function and health in older adults.
If you find yourself feeling sluggish, lethargic, or like your brain is in slow motion, cycle for at least 10 minutes. Exercise releases endorphins in your body that make you feel better and reduce stress levels.
Source: https://vtcnews.vn/cach-dap-xe-tap-the-duc-giup-giam-can-nhanh-chong-ar903210.html
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