Cycling fat loss plan in autumn and winter

5 reasons why cycling is wonderful:

Riding on the cool cold wind, the number of beauties on bicycles traveling through the city is increasing. It makes you feel comfortable and contented. Besides, it is also good for your health. This is its uniqueness.A popular secret. Speaking of which, it seems that there are no fat people among cyclists. "Cycling can effectively burn fat in the body during exercise. It is a representative of aerobic exercise." Bodybuilding coach Shinji Sakayuki also praised the weight loss effect of cycling.

For people who “want to lose weight and slim down by riding a bicycle”, let us first briefly introduce the reason why “bicycles become beautiful women”!

1. Simple and easy

Among aerobic exercises such as racing and running, the easiest and most convenient bicycle. Because the saddle of a bicycle cannot fully support your own weight during exercise, it can exercise your body more than running. "About Congji"Cycling can play a very good role in rehabilitation training to restore mobility after illness or injury," Sakayuki said. In addition, for some people who are not good at exercising and encounter setbacks in running, cycling can also be easily used to lose weight. Fitness.

2. It is very light on the body shape

Racing will instantly bring a landing impact to the body that is nearly 1.2 times greater than body weight, while running is nearly 3 times the impact. The difference is that the bicycle pedals leave the ground, so the landing impact is under the body weight. Will not add excess burden on key joints such as ankles, knees and waist. At the same time, because it is difficult to accumulate fatigue, it is also conducive to maintaining it easily every day. In the long run, as the amount of exercise increases, it will be more difficult for the body to gain weight.

3. Can orYou can freely control it at your own pace

The advantage of bicycles is that you can freely control the strength and weakness of your movements. The key is the weight and speed of the gear, which can be controlled according to the physical condition and physical fitness of the day. Beginners can set the gear lighter and step on the pedal gradually. On the contrary, the goal of increasing the amount of exercise can be achieved by increasing the gear speed.

4. It can exercise the muscles of the whole body

1． Riding a bicycle may seem simple, but in fact it is a full-body exercise that exercises various muscles.

2. While pedaling, you can exercise the quadriceps muscles on the outside of the thighs and the gluteal muscles on the buttocks.

3. The force transmitted by the pedals can exercise the triceps calves.

4. Not only the legs and waist, but also the erector muscles of the spine can be exercised by maintaining the riding posture.

5. Holding the handle with both hands, you can also use your back toThe Guangbei muscles are exercised.

6. At the same time, the upper wrist triceps and upper body muscles on both arms can be exercised.

5. Be able to persist in an excited mood

Continuously moving the body for a long time will cause the body temperature to rise or fall, causing sweating. After the sweat evaporates and accumulates, the body temperature rises, so you feel tired and want to stop exercising. At this time, cycling has unique advantages over running, because "the wind dries the sweat, so it is difficult for the body temperature to rise, so you can persist." A long-lasting action." (Sakayue Trainer's words)

Start with the correct posture!

Just like wearing shoes for different feet will affect running, the saddle and handlebars of a bicycle that do not fit your body shape will also affect cycling. So, set your ideal posture first. Pay attention to stepping on the pedals with the correct posture, and you will be able to ride excitedly and efficiently.

One-month centralized bicycle weight loss attempt in autumn and winter

The best way to lose weight is aerobic exercise. It’s almost unsustainable to do aerobic exercise about 2 to 3 times a week, but there is no problem at all even if you ride a bicycle every day. Even if you don’t have the willpower to “take action!”, you can slowly burn fat in your daily life. Running 10 kilometers will be very tiring, but riding a bicycle is "a snap". Cycling for a picnic on a day off is also a good option.

Here we will teach you a concentrated weight loss method specially created for people who want to lose weight in a month.

Step 1: The starting point of cycling life in weeks 1-2

1. Cycling for 20 minutes every day × 2 = 40 minutes of cyclingcar

The basic meaning of aerobic exercise is to perform longer activities at a slower pace. It would be too wasteful to ride a bicycle once and then go home in 5 or 10 minutes.

Beginners can ride a one-way trip at their own pace, which takes about 20 minutes. For example, people who go to the nearest station by car when going to work can go there by bicycle if it is a station that is about 20 minutes one-way distance. Where do you take the bus to work? Or, you can go to supermarkets and convenience stores, or choose your favorite section of the road to ride for 20 minutes.

20 minutes one way, 40 minutes round trip. If you weigh 50 kilograms, the calories burned are: 140 calories at a speed of 10 kilometers per hour, 175 calories at a speed of 13 kilometers per hour, 210 calories at a speed of 16 kilometers per hour, and so on.

How many calories did you lose?

Calories burned (kcal) = speed (km/h) × weight (kg) × 1.05 × activity time (h).

2. Challenge the 90-minute long-distance drive on weekends

Choose a day on the weekend and try to take a slightly longer drive of about 1 hour to change your mood. If you choose a suitable place for cycling along a dedicated lane in a park or along a river, you can easily pedal for almost 90 minutes (including the way back).

When you sweat, replenish water in time. Drink a glass of water before setting off. It is best to bring a water bottle with you and take a sip every 15 to 20 minutes on the way. For ordinary routes, you can also handle it at your convenience. It is recommended to hold it on Saturday, because it is the last day of the weekend and you may want to recuperate your body and mind at home.

For law enforcement purposes, bicycles should be driven in the center of pedestrian lanes and car lanes, and try to choose lanes with less traffic. On pedestrian paths that can be driven on, try not to interfere with pedestrians and drive slowly.

Step 2: Increase exercise in weeks 3-4

1. Policy: 1 hour usually, 2 hours on weekends

After you get used to riding a bicycle, you can gradually speed up and extend the activity time according to your own circumstances. Aim to ride at least 1 hour a day. When you have enough time and physical strength, you can take a 2-hour long-distance drive on the weekend. Choose a park or river embankment that takes about 30 minutes one way. If you ride for an hour, the total will be 2 hours.

In order to avoid fatigue on the way, you should pay attention to replenishing water in time during exercise, and you can also use sugary sports drinks.

Pay attention to your pulse

In aerobic exercise, there is a "fat burning range" that can effectively burn fat. Just focus on counting (the number of heart beats in one minute, which is about the same as your pulse) to emerge. Approximately 50 to 60% of the maximum heart rate (the limit of the heart rate, which can be determined based on age) is the "fat burning range". If this range can be followed, fat can be effectively burned. For women aged 20-30, the "fat burning range" is around 120-140 beats per minute. The pulse can be measured while riding. If 12 to 14 beats are measured in 6 seconds, then multiply by 10 to get 120 to 140 beats per minute. It is best to drive within this range.

Accurate "fat burning scale" calculation formula

Target heart rate=[(220-age)-resting heart rate]×0.5~0.6+resting heart rate?Pulse number.

The resting heart rate is the pulse rate measured in bed when you get up. For example: For a 30-year-old person whose resting heart rate is 70 beats per minute, by calculating the target heart rate of 50% (0.5) of the maximum heart rate, we can get [220-30-70] × 0.5 + 70 = 130 (beats/ point).

How to lose 2 kilograms in a month

1g of fat is about 7.2kcal, and 2kg of fat is about 14,400kcal. Can these be lost within a month (30 days)?

Now let us calculate it!

According to Step 1, if the average speed within two weeks is 13km/h and the weekend speed is 16km/h, the estimated calorie consumption in 14 days is 2,695kcal.

According to step 2, the remaining 16 days are the same as above, the usual average speed is 13km/h, and the average speed on weekends is 13km/h.If the speed is 16km, the estimated calorie loss is 4,410kcal.

Calculated, you can lose 7,105kcal in one month, which means you can reduce 1kg of body fat. The remaining 1kg must be lost through diet. It is necessary to lose 243kcal a day. Then the calories that should be lost are 80kcal per meal. The following are recipes for reference:

200mL beer, 1 cup red wine, 200mL fresh juice, 1/5 mini cake, 1/2 puff, 8-9 small tomatoes, 10g butter, 1 cup mayonnaise, 3/4 cup sauce, 1/rice ball 2 pieces, 3 slices of whole grain bread.