From simplest to the most complex workout regimes, good health can be acquired through different processes. By eating a nutritious diet, getting enough sleep, practicing a healthy lifestyle and working out on your bike, you will be a few strides away from becoming a healthy individual.
However, when it comes to cycling in order to get a good workout, there’s more than just conducting simple workout sessions. For instance, effective cycling for cardio exercise will require at least 300 minutes per week.
This time limit will go a long way in guaranteeing the greatest weight loss benefit. Ideally, the amount of weight loss that you’ll achieve will depend on the level of intensity of your exercise as well as how you adjust your diet to maximize weight loss.
While cycling is an effective way of cutting down on your weight, it can only be effective if you have firsthand knowledge of how long you should carry out your workout schedules. This article will delve into the nitty-gritty of cycling in a bid to determine how long you should cycle in order to get the desired workout results.
Cycling for Weight Loss
According to experts, it comes highly recommended for anyone to lose one to two pounds per week through cycling. Not only is this rate of weight loss sustainable, but health experts say that it’s a healthy rate for cyclists.
Although this might seem as a walk in the park, it’s important to keep in mind that you will need to burn 3,500 calories more than you normally consume. Additionally, it’s worth noting that the rate of calorie burns while cycling greatly depends on the intensity of your workout coupled with your total body weight.
According to studies, a 125-pound individual will be male to burn a total of 400 calories after cycling at a speed of 12 to 13.9 miles per hour. This is a basic baseline that will see the same individual lose up to 990 calories after cycling for one hour at a speed of 20 miles per hour. Therefore, the heavier you are, the more calories you will burn after cycling at greater speeds within a stipulated amount of time.
Assuming that you were consuming an appropriate amount of calories to keep you healthy before starting your cycling workout routine, you can easily achieve a weight loss of at least one pound per week when actually cycling with no change in your diet. The good news is that you are able to meet your goals if you are unable to exercise for more than 5 or 6 hours a week by cutting calories and maintaining a healthy diet.
How Much You Should Cycle Every Week
Cycling is not only a leisure activity, but an incredible form of aerobic exercise as well. Regardless of whether you want to remain healthy or simply shed off some extra weight, cycling can be the perfect option for you. Although riding a bike comes with a host of benefits, it’s important to remember that you have to be consistent and should cover a good amount of distance. But how much should you cycle every week in order to stay in shape?
Identify your goals
The most important things to consider are your goals. Identifying your goals will help you remain focused and energetic on what you are doing. Start by setting small but realistic goals that are easily achievable. If for instance your goal is to remain healthy, then you don’t necessarily have to cycle for long. On the contrary, you will have to cycle regularly.
Timing is important in cycling because it will determine how long your cycle session will last. It is recommended for adults between 18 and 64 years of age to perform moderate intensity physical activity for close to two and a half hours on a weekly basis in order to stay fit. However, shorter sessions that can last between 30 to 4 minutes every week are adequate for cyclists.
Here are three simple training sessions that you can choose from. If you are looking to cut down your weight or remain fit, then you can cover all these sessions every week.
Long rides (60 minutes)
Long rides at a conversational pace are not only the bedrock for improving your endurance, they are also instrumental in your workout sessions. Wherever you run at this pace, your breathing will be deep, regular and rhythmic at first. Due to this, you should never feel strained or ragged. Therefore, you should stick to a flat terrain rather than a hilly terrain. Alternatively, you should be focusing on keeping a smooth high cadence, and use your long ride to get used to eating and drinking on the move.
Taking a 60 minutes ride will help train your body to get used to burning fuel more efficiently It will also help you to improve your riding posture and help you get used to sitting on the saddle for extended periods of time.
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Hilly ride (30-60 minutes)
These exercises are ideal for long gradual sessions, or they can also be done on flat terrain or a high gear, or with high resistance on a turbo trainer. After pedaling for a good 10 minutes (as warm-up), cycle for 5 more minutes at a pace that feels hard not controllable.
During this time, you should be breathing heavily and only be able to say one or two words at a time. Whenever you feel that, ensure to recapture your breath for one minute before repeating the process again.
While at it, ensure to aim for a minimum of 20 minutes at the hard pace for every session. However, if you have more time, target for 10 minutes at the hard pace before recovering your breath.
Hard ride (30-60 minutes)
The final option is the high-intensity interval training. Not only is this an effective weight cutting option, but it’s also effective in boosting endurance, enhancing the rate of calorie burn and improving your overall body fitness. Unlike the other two, the intervals for exercising are very short. However, they require 100% effort to achieve the desired results.
Biking is not only an enjoyable activity, it’s a top-notch cardio workout. Additionally, you are in a better position to burn out 400 calories per hour, apart from stretching your lower body, including your legs, glutes and hips. If you’re looking for a workout that is gentle to your back, hips, knees and ankles, then biking is a great choice for you.