Losing just 5 to 10 percent of your body weight can reduce your risk of chronic disease when you are overweight or obese. If you still need another reason to exercise, think about how riding a bike used to make you feel when you were a kid. Bike riding is a fun and easy way to burn extra calories and lose some weight.
Biking and Weight Loss
Biking is a form of aerobic exercise. This kind of exercise increases your heart and breathing rates. It also increases your metabolism, causing you to use more energy than you would at rest. Using more energy means burning calories -- the key to weight loss.
Duration of Activity
For the best weight loss benefit, try to bike for a duration of 45 to 60 minutes. This should be done five to seven days per week, states the American College of Sports Medicine. Try to obtain 150 minutes of physical activity each week, working up to 200 to 300 minutes per week for a total caloric expenditure of 2,000 calories or more per week.
Intensity
The intensity of your bike riding is also important. You need to exercise at an intensity that is achievable for an extended period of time. Try to work at a moderate level of intensity and progress to a somewhat hard level as your fitness level increases. Measuring your intensity is easy: If you feel like you are working light, medium or hard, then so does your body. Adjust your intensity based on how you perceive it.
Benefits of Biking
Biking is an effective way to burn calories and lose weight. Riding a bicycle is the perfect form of aerobic exercise -- utilizing large muscle groups in a dynamic and rhythmic manner. Bike riding is easy on your joints, which may be especially important if you have a significant amount of weight to lose. If you are obese your chances of suffering an orthopedic injury are greater, bike riding can alleviate that risk.
References
- Mayo Clinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical; February 12, 2011
- "ACSM's Guidelines for Exercise Testing and Prescription",Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.), 2006.
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