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In recent years, sports have become popular in China, and cycling has also become one of the ways for people who want to exercise.
Regular cycling is good for your health, increasing your health, helping you lose weight, reducing your risk of diseases such as heart disease, circulation, diabetes, hypertension, various types of cancer, stroke, helping you build and maintain healthy muscle and joint bones, improve your mental health, reduce stress levels, prevent you from feeling depressed or anxious, and increase your confidence.
Cycling is an aerobic exercise.
Also known as aerobic exercise.
Aerobic exercise is exercise performed at 60% to 80% of the maximum heart rate.
A few hours of regular cycling exercise a week can not only help you lose weight, but also make you healthier.
Can cycling lose weight? Traditionally, weight loss refers to the consumption of fat stored in the body.
To achieve this effect, we should achieve two small goals: one is to consume enough calories, the other is that it will produce poor calories and consume fat, so as to achieve the purpose of weight loss.
Many people think that no matter three, seven, twenty-one, just ride, but is that really the case? The following is a set of research data, showing the comparison of calories consumed by different types of people with the same weight of 150 pounds (68 kg) riding for one hour at different intensities.
It can be seen that the three groups are sedentary people, occasional cyclists, daily commuters and high-level cyclists.
Under the three riding intensities of ease, medium and difficulty, they show completely different heat consumption.
The difference comes from the rider’s own, more specifically, from the amount of muscle in the rider’s body.
Through this set of data, we can see that even if the sedentary office crowd is in a hard riding state, it is still difficult to achieve the consumption of easy riding by high-level cyclists.
The main reason is that their body muscle content is lower, their output power is low, and their cardiopulmonary function is relatively poor.
Therefore, they don’t burn too many calories for “difficult” riding in their eyes.
For people who need to reduce fat by cycling (sedentary people and some daily commuters), low-intensity cycling has low fat reduction efficiency.
Although high-intensity cycling burns more fat, it can not be adhered to by people with average physical fitness.
In contrast, moderate intensity cycling can burn fat efficiently and will not be too difficult to adhere to.
The intensity of this high-efficiency fat burning is generally higher than the heart rate zone 2.
Here is a tip.
You can use the riding code meter / sports watch / heart rate band to monitor the intensity of each ride, and then find your own best “fat burning speed and heart rate range”.
Conclusion: if you want to reduce fat by riding, you need to have appropriate riding intensity, adhere to develop riding habits, cooperate with reasonable diet and control daily calorie intake in order to successfully lose weight.
Can I gain weight by riding? Many men will have the need to increase their muscles and become a “skinny man when dressed and flesh when undressed”.
So, the weight gain he needs is actually to increase the muscle content of the body, that is, to increase muscle.
Can it be achieved by riding? sure.
Weight loss mainly depends on poor calories, and weight gain also depends on poor calories, but on the contrary, the intake of calories is more than the calories consumed by cycling.
Riding seems to move both legs.
In fact, it is a whole-body exercise, which also means that through riding, we can exercise the whole body and get comprehensive physical health.
Cooperation of muscle groups in riding: lower limbs: hips, thighs and lower legs, which are mainly used for trampling to provide output power.
Core: abdomen and lower back, mainly playing the role of maintaining stability and coordinating movement balance.
Upper limbs: chest, shoulders, arms and upper back, which mainly support, balance and control the direction.
Riding can stimulate muscle growth and achieve continuous muscle growth.
At the same time, compared with other aerobic exercises, riding belongs to the type that consumes more calories.
Many cyclists continue to lose weight after riding for a long time, The main reason is that you can’t get enough supplement after consuming a lot of calories, or the muscle breaks down for energy during long-term riding, resulting in muscle loss.
If you don’t want to be a professional Climber (very light and thin) and want to maintain your hard-working muscles, you need to eat more.
Eat, although the word is simple, it still needs attention.
First of all, avoid eating foreign fast food cola and French fries correctly.
If you want to get comprehensive health through cycling, you should also choose high-quality protein, carbon water, vitamins, healthy fat, etc.
In the days of high-intensity cycling, it is necessary to consume 0.8-1g protein per pound of body weight every day.
For example, a 70 kg (154 lb) cyclist needs to consume about 150g protein in an intensive cycling day.
Three meals a day need to consume at least 50g protein, and the elimination and synthesis of protein need to consume energy, At least twice as many carbohydrates as protein are needed for protein synthesis.
In addition, it also needs enough carbohydrates to supplement the consumed glycogen, a variety of vegetables and fruits to form a balanced and healthy diet.
We recommend healthy food for reference.
Please arrange and adjust it according to your personal situation.
Carbon water: oatmeal, quinoa, brown rice, meat: fish, chicken, beef, pork oil: fish oil, olive oil, butter, coconut oil, nuts, vegetables: broccoli, tomato, cucumber, eggplant, spinach, carrot, cauliflower, kale, pumpkin, fruit: apple, orange, cherry, banana, all kinds of berries, as long as you can keep exercising, And maintain healthy and reasonable eating habits.
I believe you will eventually gain a healthy, symmetrical and low body fat figure..