An hour of leisurely cycling allows you to burn about 500 calories. And without much effort! Regular driving will improve your condition, lose a few kilos and relieve stress. Discover the other he alth benefits of cycling.
A quiet hourcyclingburns approximately 500calories . And without much effort! Could there be a nicer way to keep a nice figure? In addition, there are he alth effects that can be achieved by pedaling even for half an hour. Muscles stimulated to work draw energy reserves from fat cells, thanks to which we not only lose weight, but also normalize blood sugar levels.
Regular rides (3-4 times a week) allow you to lower the level of "bad" cholesterol and increase the "good" cholesterol. Even, even effort increases the capacity of the lungs, the blood is oxygenated and the heart works better. As a result, the overall efficiency of the body improves. The endurance and strength of the muscles (especially of the calves and thighs) increase.
Thanks to cycling trips, you will become more resistant to fatigue, and you will endure stressful situations much better. In addition, cycling will give you the opportunity to commune with nature, calm down and truly relax. And what is important - it is a suitable type of movement for everyone, with almost no limitations. The only contraindications for cycling are serious cardiovascular diseases and advanced diseases of the joints and spine.
He alth effects of cycling
Even a not too strenuous, short bicycle trip gives he alth effects. Muscles stimulated to work need more fuel, so they draw energy reserves from fat cells. This causes the blood sugar level to normalize. That is why people with diabetes should make friends with the bicycle (exercise increases the sensitivity of cells to insulin, thanks to which the patient can use lower doses) or those at risk of it.
The bike is also recommended by cardiologists as an excellent "medicine" to protect against atherosclerosis. It is enough to drive for 30-40 minutes four times a week to take no pills not only to lower the level of "bad" cholesterol (LDL), but also to increase the level of "good" (HDL).
Why is it worth riding a bike?
The weight loss benefits of cycling
The benefits of cycling for he althy people areobvious. Even, even effort increases the capacity of the lungs, the blood is oxygenated, and the heart works better. As a result, the overall efficiency of the body improves. The endurance and strength of the muscles increase - especially the triceps of the calf and the quadriceps of the thigh develop. We become more resistant to fatigue as the body gets used to greater physical exertion. The level of endorphins (happiness hormones) rises and we handle stressful situations better.
At the same time, the demand for energy increases, so we start to burn its reserves accumulated in adipose tissue and lose weight. But for a bike to really do that, the ride needs a little more than half an hour. Why? Muscles use two types of fuel: glucose and fatty acids. In the first minutes of riding, the muscles use their own glucose stores. But after just 30 minutes, your liver's glucose reserves are used up and fat is burned.
How much time to ride a bike to notice the effects?
It's better when the ride is longer and less intense. So let's try to pedal at a calm, even pace - on a straight road, approx. 15 km per hour.
If we have the ability to control our heart rate while riding, it is best if it is: 115-150 beats per minute for 30-year-olds, 110-140 for 40-year-olds and 90-120 for 70-year-olds.
See also: Devices for measuring physical activity
We start with short routes, then gradually increase the distance and physical effort. Slowly getting your muscles used to work will help us avoid soreness. However, remember to refill your fluids while driving! You should always take water or isotonic supplements with you and drink a few sips from time to time (don't wait until you feel thirsty).
Advantages of riding an exercise bike
The stationary bike will never replace the real one. But he also has his supporters. Its advantage is that it enables training regardless of the weather and season. Such a bicycle is equipped with an odometer. We can also regulate the pace and load on the wheels. Adjust the saddle and handlebar to sit in an upright position - more favorable for the spine than leaning forward.
For systematic people, such a bike is a good solution. But the less patient will quickly get bored. And one more thing - we will not go to the forest with our loved ones on a stationary bike! And a Sunday bike trip outside the city with the family is sure to benefit everyone more than pedaling in front of the TV.
TABLE of calories that can be burned while cycling
| How many calories can youburn at 20 km / h | |||
| driving time / body weight | 60 kg | 70 kg | 80 kg |
|
15 min 30 min 60 min |
125 kCal 250 kCal 500 kCal |
145 kCal 290 kCal 580 kCal |
165 kCal 330 kCal 660 kCal |
| The exact number of calories burned depends on the type of road surface, the terrain, and the type of bike (mountain, city), not only body weight and riding time. | |||
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