World Bicycle Day: Pedalling Towards Weight Loss
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The United Nations General Assembly declared in 2018 that the 3rd of June every year shall be celebrated as World Bicycle Day. This was done to recognise how unique the humble bicycle actually is. Despite being around for two centuries, the bicycle is still in use and is a unique, sustainable, affordable and convenient means of transport. World Bicycle Day is observed to encourage more people to cycle and keep themselves healthy.
Cycling is not only a fun and eco-friendly way to get around, but it also offers numerous health benefits. One of the most significant advantages of cycling is fat burn and weight loss. Bicycling is one of the most popular forms of cardio exercise. In this blog, let us take a look at how you can achieve your weight-loss goals via cycling.
Benefits of Cycling For Weight Loss
Cycling is a low-impact aerobic exercise that engages multiple muscle groups and elevates your heart rate. It offers many advantages over other forms of exercise when it comes to weight loss. Here are some of the benefits of bicycling.
Cycling is a highly effective calorie-burning activity. The number of calories burned during a cycling session depends on factors such as duration, intensity, terrain, and body weight. According to Harvard University, a 30-minute bike ride at a moderate pace can burn approximately 240-330 calories, while doing it at a faster pace can burn 300-420 calories.
Cycling is a versatile activity that can be adapted to accommodate different fitness levels. Whether you're a beginner or an experienced rider, you can customize your cycling routine to match your capabilities and gradually increase the intensity as you progress.
Unlike high-impact exercises like running or jumping, cycling is gentle on your joints. It reduces the risk of injury and provides a safe alternative for individuals with joint pain or conditions like arthritis. This makes it an excellent workout option for the elderly.
Cycling allows you to incorporate exercise seamlessly into your daily routine. Commuting to work or running errands on a bicycle saves time while simultaneously burning calories. By replacing short car trips with cycling, you can achieve your weight loss goals without spending extra time at the gym.
Cycling and walking both release our 'feel-good' hormones known as endorphins
Cycling benefits your physical health while also contributing to your mental well-being. It can be a fun activity that helps reduce stress, anxiety, and depression while improving overall mood. Regular cycling can provide a refreshing change of scenery and help you take a short break from your daily routine.
Around one hour of cycling can help you burn up to 500 calories
To maximize the weight loss benefits of cycling, consider the following tips:
Set Realistic Goals: Establish achievable weight loss goals at the outset instead of fixating on an unrealistic number. Keep track of your progress to stay motivated and adjust your routine if necessary.
Vary Your Intensity: Incorporate a mix of low-intensity and high-intensity cycling workouts. Alternating between steady rides and more challenging bouts of cycling will boost your metabolism and calorie burn.
Gradually Increase Duration and Distance: Start with shorter rides and gradually increase both the duration and distance as your fitness level improves. Aim for at least 150 minutes of moderate-intensity cycling per week.
Prioritize Safety: Always wear a helmet, knee-pads and other appropriate safety gear when cycling. Follow traffic rules and use bicycle lanes wherever possible.
The upcoming World Bicycle Day 2023 is a great opportunity for you to take up cycling and incorporate it into your workout routine. And if you do not want to learn cycling at this stage, you can always opt for recumbent or stationary cycling and ensure you get the same benefits. Get the FITPASS app today to find the weight loss training centres near you where you can get on a stationary bicycle and pedal towards your weight loss goals.
Cycling is a very effective form of cardiovascular exercise. Regular cardio workouts like cycling can help burn plenty of calories, which depletes the energy storage of your body. When that happens, the body turns to stored fats in order to generate energy and hence that fat is gradually lost. This process eventually leads to overall weight loss.
To lose weight, it is recommended that you cycle with moderate intensity for at least 30 minutes. As you get more accustomed to cycling, you can increase the duration and intensity to burn even more calories.
To maximize weight loss through cycling, vary your intensity, increase the duration of cycling and combine your cycling with strength training workouts to build more muscle mass.
