If you’re aiming to lose a few pounds, one of the best exercises to increase your cardio activity each week is cycling. If you love to bike or ride a stationary cycle, you can optimize your workout so you burn more fat and lose weight quickly. First, think about which cycle is best for weight loss gear or without gear. Then, plan out your strategy to burn calories each day and build up your cardio fitness so you can improve your lean muscle mass, endurance and speed. Experts recommend at least 30 minutes a day of cardio exercise for people trying to lose weight.
Adjust Your Diet
Before starting a new fitness routine with your bike, you need to take a look at your diet and make sure it’s optimal for weight loss. On average, a person needs to have at least a 3,500 calorie deficit per week to lose one pound of fat. Most of this deficit happens in the kitchen, so you will need to cut back on foods that are too high in calories and not nutritionally dense.
Bike Longer Routes
If you already have a set routine on your women’s hybrid bike, the next thing to do is increase your calorie burn efforts. An easy way to do this is to simply bike for longer periods of time. If you go out and bike for 30 minutes, start adding more time to each ride in 10-minute increments until you double your biking time.
Trek Along Hills and Challenging Trails
Next, aim to make your route more challenging by switching it up and going over trails that have hills or rougher terrain. You can burn more calories and get more out of your workout with incline training and a higher intensity when you ride.
If you want to keep your route the same and stay on flat trails, you can still increase your intensity with speed training. Work your way up to go faster on your bike and further on your ride during your workout. You can do this if you have a route you already love and still get a big boost in your calorie burning.
Use Interval Training
Another excellent way to help you burn more calories and jumpstart your weight loss is with interval training. You can add intervals when riding your women’s comfort bike and get faster and more effective results. Interval training is mixing bursts of high intensity riding with slower, more relaxed rest periods.
Add Variety to Your Workout
Lastly, consider adding different types of activities to your workout plan. On the days you aren’t riding your bike, do some running, aerobics, swimming or other types of workouts to get a variety. Try stretching, such as yoga or Pilates, to improve your flexibility and range of motion. This is also a great way to ensure you won’t get bored with your workout plan and give up on it too quickly.
You can start losing weight and improve your cardio fitness with a dedicated cycling workout plan. Strive for at least 30 minutes a day of intense cardio exercise to get the most benefits for weight loss.