advantages of cycling for weight loss exercise methods comprehensive analysis
Riding a bicycle not only helps with weight loss but also helps to shape the body. Since cycling is an aerobic exercise that requires a lot of oxygen, it can also strengthen heart function. Additionally, it can prevent high blood pressure and is sometimes more effective than medication. There are various methods for losing weight by cycling. Let's take a look.
Advantages of Losing Weight by Cycling
1. Very Light Burden on the Body
Walking can exert an impact force on the body that is about 1.2 times one's body weight, while running can exert an impact force nearly 3 times one's body weight. In contrast, cycling involves pedaling off the ground, resulting in less impact force than one's body weight, which does not add extra burden to the ankles, knees, and waist joints. Additionally, because it is difficult to accumulate fatigue while cycling, it is conducive to daily persistence.
2. Can Freely Control Your Own Pace
One of the advantages of losing weight by cycling is that you can control the intensity of the exercise. The key factors are the weight of the gears and the speed, which can be adjusted according to your physical condition and stamina on any given day. Beginners can set the gears lighter and pedal slowly. Conversely, you can increase the gear weight to speed up, thereby increasing the amount of exercise.
3. Can Exercise All Muscles of the Body
Although cycling seems simple, it actually exercises all the muscles of the body. When pedaling, you can exercise the quadriceps on the front of the thighs and the gluteus maximus in the buttocks; the force transmitted from the pedals can exercise the triceps surae in the calves; holding the handlebars can exercise the back muscles, and the triceps brachii in the arms as well as the upper body muscles can also be exercised.
4. Can Persist Happily
Continuous exercise for a long time can cause body temperature to rise or fall, leading to sweating. When sweat evaporates and accumulates, body temperature rises, causing fatigue and the desire to stop exercising. At this time, cycling shows its unique advantage over running because the wind dries the sweat, making it difficult for body temperature to rise due to exercise, allowing for longer exercise duration.
In-depth Analysis of Cycling Weight Loss Methods:
Method 1: Steady-Speed Cycling Weight Loss Method
As the name suggests, the steady-speed cycling method involves maintaining a relatively steady speed while cycling for about 30-40 minutes during the weight loss process. Using even breathing during this period, although this method is slow, it has a good effect on weight loss.
Method 2: Burst Cycling Weight Loss Method
Compared to the steady-speed cycling method, the burst cycling method takes much less time. This weight loss method requires you to exert most of your strength to instantly increase the speed of the bicycle to the limit. Through such bursts, the muscles can quickly achieve a high degree of tension, and with proper breathing, significant weight loss results can also be achieved.
Method 3: Obstacle Cycling Weight Loss Method
In the process of losing weight by cycling, specifically look for terrains with ups and downs. Use these slopes as obstacles to burn the fat on your legs. Soon, you will find that the excess fat on your legs has disappeared.
Method 4: Variable-Speed Cycling Weight Loss Method
During steady-speed cycling, periodically accelerate to improve your adaptability to aerobic exercise, allowing you to better absorb the weight loss benefits of aerobic exercise.
Method 5: Unconventional Cycling Weight Loss Method
During cycling, adopt a different posture than usual by lifting your buttocks off the seat and bending your body slightly, using only your waist and abdomen for cycling. This way, the fat accumulated in the waist and abdomen from long periods of sitting will be completely eliminated.
(Article selected from the Cycling Circle. If there is any infringement, please inform us for deletion.)