Thighs that rub together are one reason for beginning an exercise program. A cycling workout uses fat as fuel to decrease your body weight and reduce the thickness of your thighs. Unfortunately, you cannot tell your body to burn fat from only your thighs. One way to encourage a response in your thighs is to use an interval training program. Combine aerobic cycling at a moderate intensity level with anaerobic cycling at a high intensity level to burn calories and challenge the muscles in your legs. The anaerobic portion uses high resistance on the bike's wheel to tone the muscles in your thighs. Other workouts to tone your thighs include high duration and high intensity.
Use interval training for your workout. Increase your speed and keep a light resistance level for your aerobic interval. Keep your faster pace constant for one to three minutes.
Reduce your speed and increase your resistance for an anaerobic interval. Select a high tension level that challenges your thighs. Maintain this pace for an amount of time equal to your aerobic interval.
Alternate your aerobic and anaerobic intervals for your entire 20 to 30 minute workout.
Use a long duration ride of more than 1.5 hours to burn fat as fuel and tone your legs.
Keep a moderate pace and moderate resistance on your wheel.
Imagine you are cycling on a flat road for more than an hour if using an indoor bike. Select a flat road if cycling outside.
Maintain your pace, your focus and your breathing as you improve your endurance and thin your thighs.
Use a high intensity training routine to tone your thighs.
Increase the resistance on your wheel and use your legs to push and pull the pedals for 30 seconds. Think about pulling up against the cage over the pedal instead of only pushing down to activate the muscles on the tops of your thighs.
Recover with one minute of an easy, reduced tension pace.
Continue alternating 30 second intensity bursts with one minute recovery zones for your entire 20 to 30 minute workout.
Use heart rate zones as a guide for your intervals. Subtract your age from 220 to determine your MHR, or the highest heart rate at which you should exercise. Multiply your MHR by .60 to determine the moderate-paced aerobic intervals. Multiply your MHR by .95 to determine your high-intensity anaerobic intervals. Monitor your heart rate by feeling your pulse on the side of your neck or the thumb underside of your wrist. Use the first two fingers of your hand to feel the pulse and count the beats in 10 seconds. Multiply the result by six to check if you are within your THR range.
Always warm up and cool down with a five-minute moderate paced pedal. Keep your pace between 60 and 110 revolutions per minute. Below 60 is too slow of a pace. Above 110 is too fast and uses momentum, not muscle, for the speed.
- IDEA Health and Fitness Association: How to Burn Fat Faster and More Efficiently; Jason Karp, PhD.; November 2009
- "The Journal of Sports Medicine and Physical Fitness": The Effects of Indoor Cycling Training in Sedentary Overweight Women; A Bianco, et al.; June 2010
- American Council on Exercise: Calorie Burners: Activities that Turn Up the Heat