We will now illustrate four ways regarding how to cycle for weight loss with faster results. Here, take a look:
Opt for Endurance Training
Simply stated, endurance training refers to the act of pushing for a bit more even when it feels like it has been enough. It is, essentially, a kind of training that helps you sustain a workout for an extended period. As per research, endurance training helps burn fat, which aids weight loss.
Choose HIIT (High-intensity Interval Training)
HIIT can prove to be an excellent way to lose weight and reduce fat. This type of training features short intervals of intense exercise that is alternated by spans of low-intensity exercise. In terms of cycling, this would look like the following:
- Cycling as fast as possible against high resistance for half a minute to 1 minute
- Easy cycling with low resistance for 2 to 3 minutes
- Repeating this for the next 20 minutes to half an hour
In addition to helping to lose fat and improving the fitness levels of an individual, this training can help burn a higher number of calories in a shorter time.
Raise the Intensity
Pedalling in a leisurely manner is never enough to help with losing weight. However, by raising the intensity of the activity, there is a possibility of significant progress towards losing weight.
Generally, it is considered that the faster one cycles, the more would be the burning of calories. This is because the body utilises a greater amount of energy for cycling at a fast pace. And, the higher the burning of calories, the more would be the shedding of weight.
Cycling at a steady, moderate pace would burn around 300 calories in an hour, but with the intensity increased, the calorie burn will be more.
Try Out Cross-training
Cross-training involves mixing up a variety of workouts by alternating between activities. This can prove to be a good option for those who are not willing to stay stuck within one activity. For instance, one can choose to cycle and head to the gym for lifting weights simultaneously.
As for how much cycling helps in weight loss, the ACE or American Council on Exercise states that cycling at a moderately intense level is necessary for a minimum of 30 minutes at a time to lose weight. For the burning of more calories, cycling for a longer period of time would be required.
Cycling is possible on a daily basis, especially if an individual does it for commuting or at a low intensity. That said, when experiencing any issues, it is advised to take a break. In this case, one might opt to rest for at least a day each week.
Moreover, this break is all the more important for those who cycle at high-intensity levels or experience soreness in certain areas of their body.