Pretty much any kind and form of exercise contributes to getting and being in shape, and that’s a fact. However, some are more efficient when it comes to gaining strength, some increase endurance, some, like golf, are more of a relief to one’s mind than an actual form of exercise. Cycling, which many people happen to be very fond of, can be an awesome path towards getting rid of those couple of kilos you’ve been wanting to lose for years. But that requires a certain mindset, a certain intensity of exercises and other conditions. So let’s see what those are.
That’s all great, but what is actually so specific about cycling for weight loss as opposed to cycling, let’s say, to beat a personal 200m track record?
The first one you need to remember is pretty general, and it’s that your workout is supposed to be in the moderate range. What that means in terms of heart rate depends on your fitness level, but basically you should aim for anywhere between 68 and 79 percent of your max heart rate. That way, what you are mostly accomplishing with your workout is burning fat.
However, high intensity workouts should not be forgotten. In fact, depending on how quickly you want to achieve your goals, you should implement one to three high intensity workouts into your cycling routine every week. It prevents your body from adjusting completely to your workout pace and gives your cardiovascular system a good push, meaning you will be a more efficient cycler in the long run. Aim for 70–90 percent of your heart rate for most of the session, and make sure that you feel well at all times – the worst thing that can happen is you trying to push your limits too hard and hurting yourself.