Cycling: The secret key to effective weight loss!

Cycling: The secret key to effective weight loss!

nicht angegeben, Deutschland - cycling is a popular method of reducing weight and offers numerous health benefits. More and more people are integrating cycling not only as sports, but also into their everyday life, be it for the way of working or other things. According to FOCUS is cycling to be effective to To reduce body fat and reduce weight. Particularly noteworthy is the LISS workout form (Lower-intensity Steady State), which is characterized by moderate and even intensity and is particularly effective for sustainable fat loss.

A personal trainer emphasizes that it is difficult to lose fat specifically at certain parts of the body. Instead, the goal of general body fat loss should be. HIIT-Indoor cycling can generate higher calorie consumption at short notice, but both medium-fast bicycle rounds and interval training are similarly effective for the long-term fat burning.

Health advantages of cycling

A active lifestyle is of crucial importance for health. A WHO study shows that about 81 % of adults do not move enough, which can lead to various health problems. In addition to being overweight, tension, back and headache are also frequent consequences of lack of exercise, such as the Techniker Krankenkasse

In order to use the health benefits of movement, experts recommend at least 150 minutes of movement per week, which corresponds to about 20 minutes a day. Cycling is particularly effective here because it combines training and practical transport and promotes fat burning. The optimal fat burning area is between 60 and 70 % of the maximum heart rate, which can be calculated individually.

calorie consumption and training intensity

The calorie consumption when cycling varies greatly and depends on several factors such as weight, age, heart rate, speed and route. A comprehensive overview of Techniker Krankenkasse shows the approximate calorie consumption depending on the speed:

For women who are 30 years old, the optimal pulse is between 118 and 137 strokes per minute, while men in the same age should be between 114 and 133 strokes. Targeted weight loss on certain parts of the body is therefore not possible; Rather, the focus should be on the general reduction in body fat. Patience is important because the muscle building can influence the weight, as Men’s Health notes.

tips for beginners and motivation

beginners should get used to a training frequency of 2-3 units of 30 minutes per week and adapt the intensity individually to maximize fat burning. Cycling is gentle on the joints, so that the body weight is largely worn by the saddle, which means less stress for the joints. Various bike types, such as mountain bike, racing bike or city bike, can contribute to burning fat, and indoor training is also an option.

In order to increase motivation, it is advisable to plan fixed training times, drive into groups or to bring variety on the routes. Realistic goals are also important in order to be successful in the long term and to enjoy the so many advantages of cycling. From improving general fitness to strengthening the immune system - cycling is an excellent choice for everyone who wants to be active.