Regular cycling can improve the blood, strengthen blood vessels and heart, burn excess fats. Cycling is not suitable for people suffering from a disease of the vestibular apparatus. Contraindicated ride for weight loss also with intervertebral hernias and some forms of scoliosis.
Solid pluses
There is an opinion that when riding a bicycle, only the hip is involved, or rather the front quadriceps muscle. We want to say right away that this opinion is erroneous. To do this, it is enough to recall the mandatory regime for losing weight: the pulse - from the maximum of 0, 5-0, 7 (maximum pulse = two hundred and twenty minus the age). Thus, for a 40-year-old man, the fat burning pulse should begin with 90 beats per minute, and the older the person, the shocks should be less. So, to notice that the entire body works, you will need to accelerate to this level and drive at least 30 minutes.
Let's see what is involved in cycling. Hands and shoulders hold the steering wheel, as even the asphalt is uneven. The abdomen and back keep balance, becoming a "core", without it, our legs would get tired much faster. Gluteal muscles, as a rule, help the muscles of the thigh. Calfs of the feet are also involved, because we push the pedal with the bases of the toes.
Twisting the pedals of a bicycle, you train cyclically, training is carried out at the expense of fats. Thus, excess fats are gradually consumed on the body, and in return strong, sporty legs and a strong body top (not to be confused with the body volume) are formed.
As practice shows, pedals need to be twirled at least 80 rpm, only in this case you will avoid excessive load on the joints. Modern bicycles are equipped with gears: three gears ("stars") are in front, and six or seven are at the rear. If you choose a smaller size of "stars", twist the pedals is easier, which means you can spin more often. Sports physicians believe that the rapid torsion of pedals is a prevention of diseases of the knee joints, can help legs that are prone to varicose veins. In addition, you can even out the legs of different lengths.
What to choose?
The choice of bike will affect the style and where you intend to ride it. It should be noted immediately that most of the bicycles are designed for a maximum of 120 kg. Of course, this does not apply to road, racing and triathlon models. If you decide to buy a bicycle to lose weight, then you better choose inexpensive enduro-models or cross-country, hybrid, tourist. The first two models have small diameter wheels, so you will feel more confident on a bumpy country house, a narrow park path, in a forest or field. The hybrid model is good in all conditions, but it's better not to ride a bike on frank hills and hills. Tourist model is good for long trips on the highway.
When choosing a bicycle, you should pay attention to the landing. After all, for weight loss is better, if the landing is similar to sports: the steering wheel is almost at the level of the saddle, while to reduce wind resistance, the back should be parallel to the ground. So the muscles of the abdomen and buttocks work more actively, which means that you can remove problem zones (above or below the waist line) without additional exercises on the press.
Correct posture
Pay attention to the height of the saddle so that you do not have to suffer from an uncomfortable posture, but enjoy and honestly burn 300 calories per hour. One pedal should be lowered to the lower position, after which put the heel on it and straighten the leg. And in this position, install the saddle so that when you sit, the straightened leg position is maintained. Otherwise, during the ride, the legs will not be able to straighten up to the end, which means they will rest and, as a result, will be ill. On the pedal during riding, you should press the very beginning of the foot, that is, where the fingers grow, not the toes or the heel.
Let's talk now about the programs. If you ride on a flat road, then you can put an average "star" in front, you should put 3, 4 or 5 "star" behind. Do you find it hard to turn the pedals and do not often turn them? Then you should reduce the gears from the rear to the second. Has not it become easier? Then slightly increase in the rear, and in the front place the smallest.
As a rule, the first option is given even to beginners. On the descent from the front to add to the maximum sprocket, and on the rise, you must first reduce the transmission from behind, and then in front. But if your old bicycle is without gears, then you should remember the simple rule - to pedal at a speed of at least eighty revolutions per minute, as long as possible. If you feel that it's hard for you to pedal and the road goes up, get off and walk on foot to a level road or to the descent. Thus, you will avoid injuries and unnecessary pumping of muscles. After all, weight loss does not happen if you twist the pedals of a bicycle with effort.
Route
The best way to ride a bicycle for weight loss is a road with calm descents and smooth climbs. The flat road also gives an effect, but only beginners, and then the first 2 months. Yes, and from the lifts, the stomach loses weight more effectively. Therefore, after 2 months of skiing is advised to add a lift, only the lifts should be smooth, as steep climbs are dangerous for the knees.
Do not hesitate to get off the bike from time to time to walk. After all, skating - walking, again skating - walking is a good method to lose weight. Changing the type of movement, you do not allow the muscles to get used to the loads, thereby increasing the number of calories burned. In addition, a walk on foot will allow the hands and back to relax, because with unaccustomed they can become numb. Also, a walk on foot will allow you to cope with an unsuitable part of the road for weight loss without harming your health.