Whether you are looking for change in exercise mode, bored of your current routine, have bad knees or hate running, cycling is an effective alternative form of cardiovascular exercise that can help you lose weight. By following a few quick tips during your ride, you can maximize the effectiveness of your cycling time and reach your goals faster.
Step 1
Cycle often. The American College of Sports Medicine (ACSM) recommends exercising most days of the week to promote heart health and lose weight. That equates to five to six days a week, for a significant duration.
Step 2
Cycle hard. Remember to keep up the intensity while you cycle by using a heart rate monitor to check your heart rate during exercise. The ACSM recommends a heart rate between 60 to 80 percent of your maximum. To determine your exercise heart rate, subtract your age from 220, then multiply the result by 60 and 80 percent to find the lower and upper limits. Occasionally, exercise with short bursts by pedaling as hard as you can for 20 seconds, followed by 10 seconds of rest. This protocol, known as Tabata, can increase the amount of calories you burn for up to 48 hours after the session, "Men's Fitness" magazine reports. Repeat the 30-second cycle seven to eight times.
Step 3
Cycle for time. If you are exercising at a heart rate of 60 to 80 percent of your max, the ACSM recommends exercising for an hour each time. If you are using the Tabata protocol, seven or eight 30-second cycles will take approximately four minutes. Each session should include a five-minute warm-up and cool-down.
Step 4
Find hills. Biking and down hills is a great way to incorporate interval training in to your routine, and forces you to use your core and butt. The more hills, the better.
Tips and Warnings
- Consult your doctor before beginning any new exercise regimen.
- Wear a helmet and bike on clearly marked paths to avoid injury and death.
Things You'll Need
- Heart rate monitor
- Bicycle
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