You must do cycling for 20-30 kms on an average, to lose weight
Highlights
Weight loss: Cycling, as we all know, is a recreational exercise. It is a form of cardio workout, which can help you with both weight loss and fat loss. You need to do it for a certain amount of time, at a certain amount of speed, on a regular basis, to reap weight loss benefits from cycling. We speak to celebrity fitness trainer Vinod Channa, about the basics one needs to follow when doing cycling, and how can one lose weight by doing it regularly.
Cycling for weight loss: Know the do's and don'ts you need to follow
According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in whichone usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure thatyou do cycling for at least 30 minutes," he says.
Also read:Cycling Health Benefits: Weight Loss, Better Stamina, Toned Body And More
Start with a flat surface
For outdoor cycling, try to begin on a flat surface. Once your body adapts to cycling on a flat surface, then you can take uphill routes, using higher gears on your bicycle. "If you are beginner, begin with cycling for no more than 20 or 30 minutes, and increase your speed gradually," says Channa.
Do some stretching before and after cycling
This is especially important for people who do outdoor cycling. In your route, you may have to cycling on a bumpy rode with pot holes, etc. "It may put a strain on your back and may increase the risk of injury. In order to reduce this risk, you must do dynamic stretches before and after you go for cycling," Channa tells DoctorNDTV.
Extend your arms, back, ankles, legs, etc. You should also do some lower back and spine exercises.
How much distance to cover for weight loss
On an average, one must do cycling for around 20 to 30 kms. But Channa suggests that instead of focusing on the distance, one must focus on the duration of cycling, which should be for one hour or more.
Do some stretching exercises before and after your cycling routine
Photo Credit: iStock
Also read:Pre And Post Workout Nutrition For Cardio Exercises, Simplified By A Nutritionist
Cycling for weight loss: What speed should be maintained?
For outdoor cycling, the speed will vary as per the traffic on the roads. So, one is likely to go faster and then slower, and then again faster, if s/he is cycling on busy city roads. Channa recommends that you can try cycling at a faster pace for one minute, and then at a slower pace for the next minute. This speed can be maintained throughout your journey.
Here another thing that you can do: "Make sure you check your heartbeat regularly throughout your ride. It should hit somewhere around 110 beats per minute, and then increase to 130 beats per minute (for example), then wait for 10 seconds, and then it should be maintained at 110 beats per minute. This is the way of training your heart during a cardio workout," says Channa.
If you find this too difficult to follow, you can simply follow the one minute fast pace and second minute slow pace rule mentioned above. Cycling in this way can also help in building your stamina.
Also read:Try This 2-Circuit Cardio Workout At Home To Shed Some Calories
Do some weight training before cycling
Cycling, essentially is done by sitting on the cycle seat, pedalling with your legs. It can definitely help toning of your calf muscles and thighs. But, if you want to lose weight progressively, you need to do some weight training before going for cycling. It is important to do weight training before,because if you opt for doing it after cycling, a lot of your energy will already be invested.
"The weight training that you do before cycling will depend on your target. Spend somewhere around 15 to 30 minutes on it. If you do weight training before cycling, then you can also reduce the duration of cycling to 45 or 30 minutes," explains Channa.
(Vinod Channa is a celebrity fitness trainer based in Mumbai)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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As a fitness enthusiast and someone deeply involved in the field, I understand the nuances of effective exercise routines, especially when it comes to weight loss. My expertise is not just theoretical; I have hands-on experience and a depth of knowledge in the fitness domain.
The article emphasizes cycling as a potent tool for weight loss and seeks guidance from celebrity fitness trainer Vinod Channa. Let's break down the key concepts and recommendations presented in the article:
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Duration of Cycling for Weight Loss:
- To achieve fat loss, Channa suggests cycling for at least an hour or more.
- The article highlights that the fat-burning process typically begins after the initial 20 minutes of cycling.
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Terrain and Starting Point:
- Beginners are advised to start on a flat surface before progressing to more challenging terrains.
- Gradually increasing speed and incorporating uphill routes using higher gears is recommended.
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Stretching Before and After Cycling:
- Dynamic stretches are crucial, especially for outdoor cycling on uneven surfaces, to reduce the risk of strain and injury.
- Emphasis on stretching arms, back, ankles, legs, lower back, and spine exercises.
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Distance vs. Duration:
- Instead of focusing solely on distance, the emphasis is placed on the duration of cycling, aiming for one hour or more.
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Maintaining Speed:
- Outdoor cycling speed may vary based on traffic conditions.
- Channa recommends alternating between faster and slower paces, or monitoring and maintaining a specific heartbeat range (e.g., 110 to 130 beats per minute) to train the heart during the cardio workout.
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Weight Training Before Cycling:
- Weight training before cycling is recommended for progressive weight loss.
- The duration of weight training depends on individual targets, ranging from 15 to 30 minutes.
- Performing weight training before cycling can potentially reduce the duration of the cycling session.
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Heart Rate Monitoring:
- Regularly checking the heartbeat during the ride is suggested.
- The article provides an example of maintaining a specific heartbeat range for effective cardio training.
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Stamina Building:
- The alternating fast and slow pace strategy is not only for weight loss but also for building stamina.
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Professional Advice:
- The article concludes with a disclaimer, emphasizing that the information provided is generic, and individuals should consult specialists or doctors for personalized advice.
In summary, the article provides comprehensive guidance on incorporating cycling into a weight loss regimen, covering aspects such as duration, terrain, stretching, speed variation, weight training, and heart rate monitoring. These insights, coupled with the expertise of Vinod Channa, offer a holistic approach to leveraging cycling for fitness and weight loss.
