Biking for Weight Loss
Bike riding is an excellent cardio workout. It can help boost your heart and lung health, improve your blood flow, build muscle strength, and lower your stress levels.
On top of that, it can also help you burn fat, torch calories, and lose weight. But in order to lose weight, there are a few things you need to know for an effective biking workout.
How to lose weight with biking
Biking is often touted as a good low-impact option for aerobic exercise. It allows you to get your heart rate up with less wear and tear on your knees, ankles, and other joints, compared with running or jogging.
It’s also a good way to help you shed extra pounds. That’s because you can burn an impressive number of calories while you’re pedaling, especially if you cycle beyond a leisurely pace.
If you’re looking to lose a few pounds with your biking workout, here are four key strategies for weight loss.
How to bike safely
Biking, especially in the great outdoors, can come with certain risks. To stay safe while you’re biking, be sure to follow these safety tips:
- Wear a helmet. This might go without saying, but a helmet protects your head (and your brain) in the event of a collision or a fall. Make sure it fits your head snugly. Ideally, go for a brightly colored helmet that’s easy for others to see.
- Ride single file. If you enjoy biking with a friend, let one person lead. The follower should leave some space in between.
- Ride on the right side of the road. You want to pedal in the same direction that car traffic is flowing. In the United States, Canada, and other countries where cars drive on the right, be sure to cycle on the right-hand side of the road.
- Use hand signals. Let drivers and other riders on the road know that you’re planning to turn or take other actions.
- Forego the electronics. Don’t wear headphones or anything that might impair your ability to hear other vehicles around you.
- Keep an eye out for road hazards. Uneven terrain, potholes, standing water, and other potential hazards could be dangerous, so be on the lookout for them.
- Take care of your bike. Make sure to keep your bike in tip-top condition by performing regular maintenance and spot checks to make sure the chains, wheels, brakes, and other parts are in good working order.
If you’re trying to lose weight, or want to maintain weight loss that you’ve worked hard to achieve, biking can be a great way to achieve this goal.
To maximize your weight loss and fat burn, try to increase the intensity or duration of your biking workout. Doing interval training and cross-training can also help with weight loss and fat-burning efforts.
If you have a health condition or haven’t exercised in a while, be sure to check with your doctor to make sure a biking workout is safe for you.