How to lose weight on a bicycle: rules for riding to burn fat

Is it possible to lose weight by cycling?

“Two-wheeled friend” can become an active assistant in the fight against obesity. It will replace monotonous fitness classes and exhausting diets. You are wondering “is it possible to lose weight by cycling”, but you are not going to give up high-calorie foods, it is obvious that you will not achieve results.

The key to success is riding intensity, regularity and a proper diet. Preferably:

healthy carbohydrates (cereals, whole grain bread, etc.),
vegetables fruits,
non-fat dairy products,
nuts, legumes,
boiled or baked meat, fish.

Riding in the fresh air helps the body saturate the blood with oxygen, accelerate blood flow, and promotes the active production of endorphins (hormones of joy). The process starts 15 minutes after the start of the trip. By playing sports, you put your nervous system in order and protect yourself from stress.

Physical activity speeds up metabolism, activates the breakdown of fats and removes them from the body. In 20 minutes of intense riding, 100 grams of fat tissue is burned, so you will appreciate the reality of the positive effect on figure correction.

Aerobic exercise pumps up the muscles of the back, abs, shoulder girdle, legs and buttocks. It is important to take the necessary body position when cycling in order to lose weight - set the handlebars and saddle at the same level.

You can shed pounds from a trip of 45 minutes or longer. At least 3 times a week. You need to start with a short walk of 20 minutes, with a further increase in mileage and load.

Features of losing weight on a bicycle

The figure bike is a universal exercise machine. It improves overall health, helps you become stronger, is effective for weight loss and promotes slimmer legs. Cycling for weight loss brings pleasure and joy, benefits the heart, lungs and blood vessels, and helps speed up metabolic processes. This happens with minimal stress on the joints.

Photo 1. Cycling helps burn fat and gain a slim figure

Cycling helps you lose weight thanks to:

I'll set it up. Cycling in the fresh air is a great motivation for health and fat burning. At the same time, there is an active production of “happy hormones” of endorphins, which improve the mood and raise the morale of the cyclist.
Energy consumption. Cycling for weight loss is a popular type of aerobic exercise. Half an hour of driving at medium speed ensures a loss of 250 kilocalories.
Muscles. The bicycle puts the main load on the lower body. The movement is ensured by intense work of the hips, buttocks and legs, which contributes to their athletic and attractive appearance.

Photo 2. Working muscle groups when cycling

Cyclists train in the fresh air and in any weather, and this helps strengthen the immune system and improve overall health. To understand how to lose weight on a bicycle, you need to know exactly how it affects the body:

This is a full body workout;
the ability to give the figure the desired look;
exercises increase immunity and improve health;
improves posture and coordination of movements;
exercises have a positive effect on the cardiovascular and respiratory systems;
effective reduction of cellulite manifestations;
metabolism accelerates and energy costs throughout the body increase;
muscles become prominent, elastic and beautiful;
cells are enriched with oxygen;
appearance and well-being improve.

Photo 3. Regular cycling gives definition to the buttocks

To achieve all the benefits, learn the rules of cycling for weight loss:

Correct posture. This is the key to getting the maximum effect from training for your figure. If planted incorrectly, the benefit will be minimal. The body is positioned parallel to the ground, for which the bicycle handlebars are lowered and the seat higher. Straighten your legs completely when moving. In the correct position, the buttocks, back, abdomen and limbs work to the limit of their capabilities.
The right bike. A vehicle with a gearbox and sensors for the rider’s physical condition allows one to know and adjust the parameters of a bicycle trip. Your heart rate and pulse will be under control.
Correct load. Long steep descents and ascents are for experienced cyclists. To make your figure beautiful and toned, gradually increase the pace, speed and strength of your workouts. Aim to move within 15-25 km/h: at this pace, muscles work and calories are burned. Regularity and quality of training is a guarantee of success in losing weight.
Right time. Many people are interested in how much to ride a bike to lose weight. To begin with, three times a week for half an hour will be enough, then go for a healthy walk for 20-40 minutes every day. When the body adapts, you can ride up to two hours a day.

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Speed	Number of calories burned for a person weighing 50 kg	Calories burned for a 60kg person
15-16 km/h	275	340
19-20 km/h	370	450
22-25 km/h	485	565
27-30 km/h	590	680
35 km/h or more	775	900

Table showing the relationship between driving speed and calories burned

This way, cycling training will become a habit and become a norm of life.

Photo 4. Bicycle with speed and calories burned counting

Basic rules of training

Everyone chooses the time for exercise individually, but there are a number of rules that must be followed when cycling to lose weight.

There should be at least an hour after lunch before classes begin. When you go cycling in the morning, it is better to eat a light protein meal or yogurt. You can't do it on an empty stomach.
It is more convenient for you to carry out weight loss workouts in the evening, then they should be completed 2 hours before bedtime.
Cycling will dehydrate you, so take clean, gas-free water on the ride. Drink a few sips periodically. To reliably quench thirst, it is recommended to add lemon juice to water.
Dress appropriately for the weather in practical clothing. It should not hinder movement.
It is better to choose a park area for training, there is more oxygen there. Clean air will make you healthier.
Monitor your pulse. The norm during training is considered to be 140-150 beats/min. The frequency of contractions is lower, then pedal faster. If the frequency goes off scale, rest, take a deep breath, hold your breath for a few seconds.
On the pedals you should press with the area on your foot in front of your toes, but not with your toes or heel.

Remember that sleep is necessary for a sports regime. If you decide to ride in the morning, go to bed earlier to get at least 8 hours of sleep.

How to ride a bike correctly

Still, the main goal pursued by most skaters is to get rid of excess fat. So how does this weight loss process happen while cycling? It's simple. Blood flow accelerates, establishing active oxygen supply to cells. As a result, metabolic processes in them are improved. Muscle mass requires improved nutrition and energy. 40 minutes after training, the body runs out of energy reserves provided by the incoming food, and the body is forced to use up reserves - fat deposits. The active supply of oxygen significantly accelerates the process of cell metabolism.

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Posture

Many people underestimate this parameter, but the riding position on a bicycle should be sporty. Do not try to take a posture like in a chair, straightening your back. Firstly, this will lead to an increased load on the spine, which can result in injury in the event of a sudden collision with a bump, and secondly, the efficiency of such a ride will be very low, it is unlikely that it will be possible to develop a good speed in this position, and therefore big loss of calories needless to say:

Make sure the handlebars and saddle are at the same level. Lower the steering wheel if it is too high.
The leg on the lower pedal must be fully extended during straightening; even slight bending of the knee is not allowed. This will help protect the ankle from increased stress.

Equipment

Don't underestimate this point. Keep in mind that while riding you will have to develop increased speed, and this is fraught with severe injuries in the event of a fall.

Make sure the saddle doesn't rub against you anywhere. To do this, the clothes must be correct, do not chase fashion, wear bicycle shorts or long shorts. It is best if they are designed specifically for cycling and have a special soft lining.

Shoes should also be chosen wisely. The sole should not be slippery; it is better to choose a textured pattern.

Gloves will also not become an unnecessary element and will help protect your palms from chafing.

Intensity

If you really want to get real results, make sure that the intensity of your training is appropriate. You need to ride at least 3 times a week. At the same time, the duration of each race should not be less than the control 45 minutes. Remember, only at the fortieth minute does active burning of existing fat reserves begin.

Do you want to clearly understand how many unfortunate calories you need to burn to achieve the desired result? Here's a simple calculation. By spending 1000 kC, you lose 100 g of weight. So calculate how many kilometers you need to travel if you lose 50-125 kC every 10 minutes. To lose 100 g of unfortunate weight, you will need to cycle for 1.2-3 hours.

But the result will be guaranteed, and a properly selected menu will help improve your achievements.

Food and water

For better training results, it is important to follow the drinking regime:

Do not eat or drink less than an hour before training, this will only increase the load on the body, which will interfere with the quality of muscle function.
It is best to do cycling training in the morning, and you don’t need to eat at all before. Then the effect will be maximum. If you don’t have time in the morning, you can train in the evening, optimally doing this two hours before bedtime.
Be sure to drink during training, this will help quickly eliminate cell waste from the body and promote weight loss. But the water must be clean, still.

Bike

How to choose among the assortment of bicycles specifically for training? A city “bike” or “cruiser” is suitable for moving around the city or for active leisure. They look stylish and are easy to operate. Are you looking for a real street trainer? You're looking for a sport-riding model - a hybrid - a bike with thin wheels, excellent shock absorption, and multiple gears to easily transition between flat and rough terrain.

The choice of rubber for wheels (tires) is an important point. They are different for different types of bikes and riding styles. It is necessary to choose tires with good grip and puncture protection.

Training

You want to get a boost of energy from cycling training and “burn” extra calories, then gradually increase the load, bringing the training time to an hour and a half. You need to start not very actively, the load should be optimal, warming up the muscles. When riding, you need to feel your muscles tense.

After about a month, to achieve your plans, complicate the program. To lose weight and develop endurance, choose a short sprint:

The first 10 minutes are in “flat road” mode.
10-12 min. – climb to a height while standing on the pedals.
13-15 min. “rest” on a flat road.
16-20 min. increase the speed to maximum, pedal hard for 30 seconds, then slow down and roll slowly for 2-3 minutes on a flat road.
24-26 min. - going uphill.
27-33 min. - on a flat road, pedal quickly for 30 seconds, 40 seconds. slowly.

Continue moving, restoring your breathing.

When using two-wheeled transport as a way to lose weight, remember that 90 pedal rotations per minute are enough. The correctness of skating depends on the speed of movement. It is convenient to determine it using the sensor installed on the two-wheeled friend. To “throw off” excess fat you need to ride at a speed of about 20 km/h.

Types of cycling exercises for weight loss

If you are just getting used to a new equipment, in the first month it is enough to do regular - at least twice a week - forty-minute bike rides at an average speed, in a mode that is comfortable for you.

During training, it is important to monitor your heart rate: fat is burned at a heart rate of at least 65–75% of the maximum threshold.
The maximum threshold is calculated using the following formula: 220 minus age and minus 30%.

It is very convenient to use a heart rate monitor to measure your pulse.

To ensure that the weight loss process does not get stuck, after a month the skating should become more intense: interval training or a short sprint can already be included in the program.

Interval training

This training consists of alternating high and medium intensity loads. Interval exercise burns 3 times more fat than regular exercise, which is why it is most effective for weight loss. The optimal duration of such an activity is 30 minutes. Interval training can be considered alternating between driving on a flat road and going uphill. Riding on a flat surface provides aerobic exercise, which burns fat, and climbing provides strength exercise, which is responsible for building muscles.

Table: example of interval cycling training

Warm-up		Interval alternation		Hitch
Squats	1 minute	Fast driving (30 km/h)	1 minute	Jogging	1 minute
Alternate rotation in all joints	2 minutes	Slow driving (up to 10 km/h)	2 minutes	Fast walk	1 minute
				Stretching	2 minutes

Short sprint

This workout is for more advanced cyclists. It develops endurance. Fast driving can be replaced by going uphill, the load in this case will be similar.

Table: training scheme

Warm-up	3 minutes
From 1 to 10 minutes	Driving at medium speed (15–20 km/h)
From 10 to 12 minutes	Fast driving (30 km/h)
From 12 to 14 minutes	Slow driving (up to 10 km/h)
From 14 to 19 minutes	30 seconds fast driving; 30 seconds rest - drive slowly
From 19 to 23 minutes	Fast driving
From 26 to 30 minutes	20 seconds fast driving; 20 seconds rest - drive slowly
From 30 to 35 minutes	Driving at medium speed
Hitch	3 minutes

Fat burning cardio workout on an exercise bike

Bad weather is not a reason to give up cycling; at this time you can exercise on an exercise bike in the gym or at home (if available). Cardio exercises are especially effective for burning fat; they are used by athletes when cutting.

Benefits of exercising on an exercise bike:

no dependence on weather conditions;
no additional equipment required.

Fitness expert Denis Semenikhin recommends doing cardio cycling 3 to 6 times a week for at least 30 minutes. When choosing a load mode, you need to focus on your heart rate.

Table: example of cardio training for burning fat

Warm-up	5–7 minutes	Heart rate 70% of maximum
First interval	2–3 minutes in “uphill” mode	Heart rate 85% of maximum
Second interval	4–5 minutes in intensive mode with increased load	Heart rate by the last minute - 90% of maximum

Intervals alternate throughout the workout.

Video: Denis Semenikhin’s expert advice on performing cardio training on an exercise bike

Warm-up

Before a cycling race, warm up and prepare your ligaments and joints for intense training. A 2-10 minute warm-up, after a state of rest, will help to smoothly speed up the work of the heart and ensure the outflow of blood from the internal organs to the muscles of the body.

We stretch our shoulders. Feet shoulder-width apart, arms relaxed. As you exhale, you raise your shoulders; as you exhale, you lower them.
Raise your arms above your head, bend them at the elbows, stretch left/right.
Swing your arms in a circular motion.
Walk with your knees high
Jump from one to the other.
Lunge forward with your feet, first with your right 4 times, then with your left.
Stand up straight, then bend over and reach the floor with your hands as you exhale.
Circular movements with feet and hands.
Turn the body left/right 9 times, placing your hands behind your back.

After training, also warm up, since while driving a bicycle some parts of the body experienced a lack of motor activity: bend forward, to the sides. Simple stretching exercises will relax the muscles in your back, legs and shoulders. You can perform the exercises while holding the handlebars or saddle.

Rules for cycling for weight loss

If you have chosen cycling as your main means of losing weight, you need to follow a few simple rules:

Duration of training. You need to start with 20 minutes, gradually increasing the load. Select the intensity of cycling and the complexity of the route so that during the specified period you are “exhausted” by at least 80-90%. You should not have any strength left to continue driving. A short intense workout is ideal for burning weight, since after its completion for 2-3 hours the body burns more calories.
Regularity of classes. You should cycle at least 3 times a week. This intensity will not allow the muscles to relax and will constantly maintain them in the desired tone. The weight loss process will be constant.
Drink plenty of water after your workout. During intense exercise, you should not strain your kidneys by drinking fluids. You should drink only after finishing your workout. Do not drink 30 minutes before starting exercise.
Leg stretching is mandatory. Before your ride, do a five-minute warm-up with leg stretches to avoid injury during intense workouts.

Riding principle

Walking around the park on a bicycle has a beneficial effect on the body. In order to lose weight, proper skating means alternating work and rest.

Plan your route to include flat trails and hills in rough terrain. Smooth hill climbs will pump up your legs, get rid of cellulite, and high-speed races will help you lose weight. For example, you drive on flat terrain for 10 minutes, a high-speed ride for 7 minutes, then a flat road without acceleration. Then you can ride along the route with slight descents/ascents.
You don't have to climb a steep mountain to practice. The calf muscles will be strongly “pumped”, and the knee and ankle joints will suffer unjustifiably.

Exercises

A bicycle is a universal exercise machine that helps to significantly improve your health, develop muscles, speed up metabolism, and removes excess fluid from the body (in the form of sweat, when exhaling).

To withstand long cycling, you need to develop the muscles of the body - the foundation of the musculature (muscles of the back, abdomen and thighs). Strong muscles will hold the body well. Save more energy for leg work when you ride long distances.

Do your workouts at home:

Exercises “plank”, side plank for 30 seconds. several approaches.
Superman pose. Lie on your stomach, raise your right hand from the floor for 20 seconds, do the same with your left hand. Lower your arm and lift your legs one at a time. Then raise both your arms and legs. Hold this position for 30 seconds.
Ab exercise: lying on your back, bend your knees, turn your body left/right.
From a supine position. Bring your chest towards your bent knees. Hands behind your head. Keep your shoulders straight. Stay in this position for 20-30 seconds. Do this several times.

Advantages

Cycling for weight loss is suitable for all ages. Traveling does not put increased stress on the joints, strengthens the cardiac system and balances the nervous system, and breaks down fats. This is an excellent prevention of varicose veins.

The body receives vitamin D, which athletes who exercise on exercise bikes in the gym are deprived of.

A healthy lifestyle and active pedaling gives a number of pleasant bonuses:

lung function improves. In the fresh air they are ventilated, the body is cleansed of toxins;
immunity is strengthened;
endurance is developed;
swelling disappears;
joints are toned;
the muscles of the abdomen, thighs, buttocks, back and shoulder girdle are pumped up and become elastic;
stress resistance, performance, and learning ability increase;
no headaches or insomnia.

This method of losing weight allows you to spend more time outdoors, explore the surroundings, and admire nature. Classes will provide an opportunity to meet like-minded people - this is an advantage when there is a lack of communication.

Contraindications

Despite many positive factors, weight loss exercises on a bicycle have contraindications. Cycling exercises are not recommended for pregnant women and people who have:

thrombophlebitis, varicose veins and venous insufficiency;
scoliosis, spinal hernia;
viral infections and inflammatory processes, against the background of elevated body temperature;
vestibular apparatus disorder;
haemorrhoids;
epilepsy.

If you have joint diseases or problems with the spine, exercise after consulting your doctor. Overloading the joints or misaligned spinal discs can lead to a lack of physical activity, which can lead to unnecessary weight gain.

Diet and nutrition of a cyclist

Diet is the number one thing that you need to constantly remember. Do not eat more calories per day than recommended: for men - 2500, for women - 2000. With the help of a bicycle, you can burn more calories than you take in. This is weight loss, so it is important that the calories received are enough to restore the body after training.

Therefore, you need to eat a lot of vegetables and lean meat. Try to get as many calories as possible from these foods, this will help you get rid of fat more effectively, while giving your body the necessary amount of nutrition.

You also need to eat carbohydrates, the best choices would be whole grains, potatoes, and brown rice. Pasta contains too many calories, so they should be kept to a minimum.

You don’t need to eat every day as if you are now a supporter of only healthy eating. Eat pizza if you want, but remember that the number of calories you consume per day should not be more than normal.

However, do not forget that by eating unhealthy food instead of healthy food, you are slowing down your progress in cycling because your body is not receiving enough nutrients to create a new body. Therefore, you should consume tasty but unhealthy food no more than 2 times a week.

If you do exceed your calorie allowance, don't beat yourself up if it makes you feel better, but don't create a habit either. You can always burn off those calories on your next bike ride, unless you've eaten 5 pizzas!

Adviсe

If you went to a deserted place and your tire got punctured and you don’t have a spare tire. What to do? Inspect the damaged camera, find the flaw. Here, cut the camera in half with a knife. Tie the ends of the resulting “hose” into a knot to create a vicious circle. Insert it in place of the camera. Pump up a little and go home.

A more radical situation: you are in a field, you have a punctured tire, and you don’t have a spare tire or a pump with you. What to do? Disassemble the tire and remove the tube. Cut it lengthwise into pieces (10-12 strips). This can be done in front.

You will need: grass, cones, twigs and any vegetation that can be used to “stuff” the tire. Tie strips around the tire and rim. You won't be able to roll quickly, but you will be able to get home twice as fast as walking.

Preparing equipment

Comfort and safety are the basic rules for preparing equipment.

Equipment. It will ensure your safety or prevent the nuisance of falls and accidents. Bicycles develop quite a bit of speed, so don’t neglect your helmet, knee pads, and elbow pads. Cycling gloves and shorts with padding will relieve chafing.
Choose a two-wheeled vehicle with a chrome alloy frame; aluminum is fragile, steel is heavy.
Hydraulic disc brakes are more reliable than mechanical ones. Please pay attention to this when purchasing.
If you plan to drive on an asphalt road, then choose a model with narrow wheels; if off-road, choose a model with wide ones.
Comfort on the road depends on a comfortable seat (softness, width).
Install the steering wheel and seat so that your body is directed almost parallel to the ground while riding: the steering wheel will have to be lowered and the seat raised so that your legs are fully straightened while riding, otherwise they will not be able to relax and will begin to hurt. A sporty fit stimulates weight loss and gives sufficient load to the muscles of the buttocks and abdomen.

Rollerblading vs cycling: which is more effective for losing weight?

In an hour of roller skating, kilocalories are burned slightly less than when riding a bicycle at an average speed (up to 15 km/h).

But more muscles are involved: when cycling, the hips, calves and buttocks work intensively, while rollers force the whole body to balance, including the muscles of the back, abs and arms.

Table: comparison of calorie consumption when roller skating and cycling

Type of physical activity	Energy consumption, kcal
Type of physical activity	per 50 kg body	per 60 kg body	per 70 kg body	per 80 kg body	per 1 kg of body weight
Riding a bicycle at a speed of 9 km/h	132	159	185	211	3
Riding a bicycle at a speed of 15 km/h	229	274	320	366	5
Riding a bicycle at a speed of 20 km/h	386	463	540	617	8
Roller skating	221	266	310	354	4

Weight loss over a month of regular rollerblading and cycling at an average speed will be approximately the same. Therefore, for weight loss it will be useful to alternate these activities.

If we consider this sports equipment from a practical point of view, we can draw the following conclusions:

For roller skating, you need perfectly smooth asphalt paths, and you can even ride a bicycle along forest paths.
A bicycle costs much more than rollerblades, and there are many more problems with storing and transporting it.
Roller skating is a very dangerous activity, so it is important to pay attention to equipment: a helmet, knee pads, elbow pads and gloves are required, especially for beginners.
A bicycle is less traumatic, but a helmet is recommended in any case for safety.

Special equipment is the key to safety

In order to lose weight more intensively, it is necessary to combine physical activity with balanced fractional meals and do not forget about maintaining the correct drinking regime.

Bicycle or exercise bike?

A bicycle and an exercise bike work the same way when losing weight. But if the first training requires suitable weather conditions, then you can train on the simulator at any time of the year and in any weather. If you don’t want to visit a fitness club, you can install the equipment at home. That's why, if your budget is limited, it makes more sense to opt for an exercise bike. It is easy and convenient to use; even inexpensive models today are equipped with special equipment that allows you to take into account:

class time,
number of virtual kilometers,
lost calories,
pulse.

The projectile allows you to independently adjust:

speed,
load intensity.

If you have problems with your back or lower back, choose a model with an inclined stand - it will help relieve the strain on your back

Who is the bike not for?

Not everyone will benefit from a bicycle. You will have to refuse classes in the following cases:

serious disorders of the heart and blood vessels;
asthma during exacerbation;
problems with cerebral circulation;
brittle bones;
joint inflammation;
vertebral hernia;
poor coordination and disorders of the vestibular apparatus;
severe anemia, threatening loss of consciousness.

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You should exercise with extreme caution even if you have minor problems with your joints, as they place a lot of stress on them. It is good to use special pads that will relieve the load and protect your knees and elbows from damage. In any case, before you start training, you should consult your doctor.

Sample training plan

Bicycle loads will bring invaluable benefits with alternating cycling/walking. After increased energy expenditure, take a walk while pushing your bike by the handlebars. After a break from skating, all your muscles will regain strength, and you will relieve your body of fatigue.

We grind certain parts of the body

Cycling is a cardio exercise that burns a lot of calories. It can give you slimness, sharpen your waist, and remove a sagging belly. If you tense your abdominal muscles while riding a bike, you will achieve results faster. Pedaling while standing will increase the load on your abdominal muscles, both on level ground and when climbing up a hill.

Cycling training is equivalent to running in terms of load on the legs. When pedaling, the leg muscles, hamstrings and calf muscles are used.

At the same time, fats on the thighs are burned and leg muscles are sharpened.

When riding, the gluteal muscles and quadriceps work, so fitness training is suitable for women who dream of having a sexy, toned butt.

The arm muscles are well used when riding on rough terrain on a mountain bike. While riding on city roads, look for additional techniques for tightening your arms.

Where to begin?

Before starting classes, you need to determine their purpose and expected conditions, and based on this, select a bicycle model and equipment. If you're a beginner looking to hit the trails at your local park, you don't need a fancy mountain bike. For starters, you can get by with a budget city one. Try renting several models, then you will get a feel for which bike is best for you.

Choosing equipment

Clothes and shoes

If you are not a professional athlete and do not intend to participate in cycling races, do not spend money on specialized professional clothing. Thin, stretchy and very form-fitting, it is designed to keep the wind out of the way when riding fast. Any comfortable sportswear is suitable for cycling. It’s good if it’s bright, so you’ll be more visible on the road. Shoes should be selected with a solid low sole, the latter must have good grip on the surface of the pedal so that the foot does not slip. The main thing is to dress according to the weather, then you will not overheat or freeze.

Essential equipment

What will be needed at first:

A helmet - if something happens, it will protect you from serious injuries. You need to select it by size; when choosing, you should also pay attention to the quality of the plastic: it should be light, durable and odorless.
Portable pump. Carrying a compressor with you is problematic, you can use it at home, and a portable pump will help inflate the tire while walking in case of a puncture or flat tire.
A repair kit should be placed in the trunk during a long trip; it should include an allen wrench, a camera and one or two spokes in reserve.
A flask of water – it is important to stay hydrated during training. Not all models include a flask, so you should purchase it separately. Of course, you can carry an ordinary plastic bottle in a backpack, but it is more convenient to use a specialized one: it is easily attached to the frame and will always be at hand.
Gloves. Soft cycling gloves will soften the shock from the handlebars and protect your palms in case of a fall.
Heart rate monitor. It is especially useful for beginners to acquire this device and take its readings into account when selecting the optimal load. If you set the upper and lower thresholds for the heart rate value, then if there is an overload, the gadget will notify you with a sound signal. You should not spend money on expensive models with a bunch of unnecessary functions - as a rule, most of them remain unclaimed. The purpose of a heart rate monitor is to measure and display your heart rate. The devices come in the form of a ring, a glove, a bracelet on the wrist, and also on the chest.

Types of heart rate monitors

The most convenient device to use, equipped with a simple mechanism for adjusting the fullness, but its readings are not always accurate. Has a sensor on the wrist or finger, suitable only for periodic measurements, as it determines the pulse with a delay of several seconds. Most popular among athletes, but when sweat appears. pulse detection may occur with some delay. The electrode that detects the pulse is sewn into the belt, and the data is displayed on the receiver in the form of a wristwatch;
this model is waterproof and is considered the most accurate. The range of cycling equipment is huge, but it makes sense to spend money on equipment if you have reached an advanced level. For beginners, the above is quite enough.

How to choose the right bike for a beginner?

The size of the bike is selected taking into account your height. When choosing a model, it is important to consider your riding style and the terrain you plan to travel on.

Rostovka

The size of a bicycle is the size of its frame. They come in large, medium and small. The difference in weight between adjacent sizes is about 200 g.

Large sizes include L (Large), XL (XLarge), XXL (XXLarge). For their manufacture, thicker pipes are used that can withstand heavy weight.
The letter “M” (Medium) marks medium sizes, “S” (Small) and “XS” (XSmall) - small ones. Smaller bikes are lighter and more maneuverable, they are easier to maintain a vertical position.

Table: standard size chart for adult bicycles

Frame size in inches	Frame size in cm	Frame size in conventional units	Height, m
13	33	XS	1,30–1,45
14	35,6	XS	1,35–1,55
15	38,1	S	1,45–1,60
16	40,6	S	1,50–1,65
17	43,2	M	1,56–1,70
18	45,7	M	1,67–1,78
19	48,3	L	1,72–1,80
20	50,8	L	1,78–1,85
21	53,3	XL	1,80–1,90
22	55,9	XL	1,85–1,95
23	58,4	XXL	1,90–2,00
24	61	XXL	1,95–2,10

If you are short, you don’t need to take a heavy bike. With a high frame you will quickly get tired, and you will not be able to develop high speed. Overweight people should pay attention to mountain bikes or cruisers.

Choosing a model depending on the terrain

For country trips through fields and forest paths, you need a mountain bike. It has a strong frame, strong handlebars and wide tires. Such models are equipped only with front shock absorption and do not have rear suspension or mud-protecting mudguards.
Cruisers are more suitable for leisurely driving around the city. As a rule, they have a striking frame design, a long wheelbase, wide tires, a large handlebar and a soft, sofa-like saddle. These models do not have shock absorbers.
A city bicycle is a convenient vehicle for constant movement on hard city roads. Such models do not have shock absorbers, but are equipped with a trunk, front and rear lights, and fenders that protect against dirt in wet weather; a flask is most often also included in the kit.
A road bike is more suitable for high-speed riding on a flat asphalt road. The model is distinguished by a thin frame, a handlebar with a lower grip, a rigid saddle without padding, thin inner tubes and light brakes. This bike is completely unsuitable for dirt roads.
Hybrid or motocross bike. Like a road bike, it has thin, large-diameter wheels with narrow tires for moving on asphalt roads. And the short fork and straight handlebars with a wide grip make it similar to a mountain bike. It has good maneuverability and is suitable for high-speed driving around the city.

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Bicycle models

You can also ride around the city on a mountain bike, but it is better to use it for country walks or riding on dirt roads in parks. The cruiser is heavy, so it accelerates very slowly. Due to the thin wheels, it is completely unsuitable for country cycling on uneven and muddy roads. High-speed A bike racing model is not the best choice for a beginner. Despite its maneuverability, this model is not suitable for off-road use.

The optimal route for cycling training

Beginners need hard asphalt or a flat dirt road with no ups or downs. Road bumps can be traumatic for an unprepared body - they force joints to work under increased load. Not every city has special bike paths, so a park or a quiet, deserted street is a good place for cycling.

Correct fit

First of all, you need to adjust the height and position of the seat: the seating position will be considered correct if, with your heel on the pedal, you can straighten your leg all the way. The saddle should be parallel to the ground. It is adjusted horizontally so that the knee of the leg straightened all the way is located on the same axis with the pedal. If the knee moves forward, the position of the saddle should be corrected.
Back and shoulders: correct posture does not allow flexion in the lower back, the back should maintain a natural position, the shoulders can be slightly rounded.
The arms, like the back, should be relaxed; there is no need to transfer the weight of the body to them.
Legs: knees should be directed forward and slightly inward - this way the load on the muscles will be distributed evenly; your feet should be parallel to the ground.
The head is directed forward, the gaze is ahead.

Correct body position is the key to effective and safe training.

Useful tips for beginners

Think of the time spent behind the wheel not as burning calories, not as violence against your body, but as a fun pastime. You will be adequately rewarded for your ease and openness to fitness training. We give useful recommendations to beginners:

Use a backpack. Place a change of clothes in it to absorb sweat. After a fitness workout, you can change into dry clothes before returning home.
If cycling workouts will exceed 40 minutes (that’s how long it takes to start the fat-burning process), dress comfortably. Shoes should have a hard sole so that your foot can rest confidently on the pedal.
After a trip that burns fat deposits, no matter how much you want to eat, wait 1-2 hours. To lose weight, aerobic exercise is combined with increased portions of food.
When losing weight, your prerogative is to eat low-calorie foods: vegetables, fruits, fiber, low-fat fish and meat.
In addition to your equipment, wear sneakers with non-slip soles.
Dark glasses will be your salvation from dust and sunlight.

Don't forget to bring your pump and tools for emergency repairs.

How to ride to lose weight

First, it is recommended to choose the right bike for weight loss; it should not be too heavy a device. The mountain version of the “iron horse” (mountain bike) is well suited.

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You can learn from a specialist how to lose weight by cycling. Most often, driving on the highway is interspersed with driving along forest paths. This method of movement allows you to lose weight faster.

Note. When traveling, you cannot strain your muscles as much as possible, otherwise a “short-circuit” of the calf pair may occur. To relieve this condition, it is recommended to have a piece of chocolate with you.

Almost any cycling is beneficial for weight loss, but you should not overexert yourself. You must adhere to the following rules to increase the intensity of burning excess fat:

During each trip and after it, you should not drink a lot of water. First you need to hold it in your mouth, then take it, dividing the sip into small phases. To better quench your thirst, the healthiest thing is lemon juice, which is added to water.
After returning from a trip, doctors recommend waiting 50-60 minutes, only then start eating. You cannot increase your food intake, no matter how much you want to eat, otherwise it will negatively affect the process of losing weight.
Men and women who want to lose weight should take a backpack with a change of clothes when traveling. They change into it before returning home.

Important! To get the desired result after training, you need to eat fruits, vegetables, and lean fish. At the same time, it is recommended to purchase accurate electronic scales. They are weighed every morning, monitoring weight changes after cycling

They are weighed every morning, monitoring weight changes after cycling

At the same time, it is recommended to purchase accurate electronic scales. They are weighed every morning, monitoring weight changes after cycling.