Biking can be used for transportation, recreation and weight loss. The No. 1 component of any weight loss program is physical activity that engages the body in order to burn calories.
Biking every day offers you an easy way to burn calories and ultimately lose weight while toning your muscles. Weight loss can dramatically improve your overall health and quality of life.
Lose weight by biking every day for at least 20 to 40 minutes. Combine that with a calorie-reduced diet.
A Slow Start
After a five to 10 minute warm-up that includes dynamic stretching and activities like marching in place, begin biking for small periods of time at first. If you are going to bike every day, it is important that you build up to longer sessions to avoid injuring your muscles and joints. Start with 10 to 15 minutes every day and add five to 10 minutes to your sessions in each subsequent week.
What's Your Calorie Burn?
Once your fitness level has improved, complete at least 30 minutes of biking every day. The Physical Activity Guidelines for Americans recommends exercising at a moderate intensity for 150 to 300 minutes a week. To increase your fat-burning potential, exercise at a vigorous intensity for 75 to 150 minutes a week.
According to Harvard Health Publishing, a 155-pound person can burn 446 calories in just 30 minutes cycling at a speed of 16 to 19 mph; burning excess calories leads to weight loss. For every 3,500 calories you burn, you can lose a pound of weight.
Variety Keeps You Interested
Incorporate different styles of biking into your program says Brian Mac Sports Coach. Try biking on bike trails and off-road biking. Mountain biking is a vigorous sport, but if your bike is not up to it, see if you can borrow a mountain bike from a friend.
Head indoors and use a stationary bike and take indoor cycling classes. Variety helps to keep you interested and prevents your body from reaching a plateau. A plateau is a point at which your body adapts to physical activity and stops losing weight.
Interval Training for Weight Loss
Perform interval training while biking to lose weight even faster, says Mayo Clinic. Try alternating 60-second intervals of faster-paced and slower-paced riding. By alternating intervals where you work your hardest with intervals of slower periods, you force your muscles to work harder, and also boost your metabolism and burn more calories.
Use Your Ingenuity
Ride your bike instead of driving your car, suggests ACE Fitness. Make it a habit to ride to work, the grocery store, the library and any place you can safely travel to within minutes of your home on your bike. These added sessions will help you to shed more weight and save you gas money.
Biking every day can put stress on your muscles. If your body feels fatigued, reduce the time you bike every day by 10 minutes for a week or two.
- Harvard Health Publishing: “Calories Burned in 30 Minutes for People of Three Different Weights”
- Health.gov: “Physical Activity Guidelines for Americans, 2nd Edition: Chapter 4. Active Adults”
- Brian Mac Sports Coach: "Specificity and Variety in Cycling"
- Mayo Clinic: "Rev up Your Workout With Interval Training"
- ACE Fitness: "7 Reasons to Bike to Work"