Cycle Your Way To Weight Loss

Of all the possible exercises there are to help you lose weight, cycling is one of the best.
If you want to lose weight and are looking for the perfect exercise, or if you're looking for a great calorie burning exercise to add to your exercise repertoire, this article is for you.
We'll tell you why cycling is so great and what it can do for you, what you'll need to get started and provide helpful hints that will help you to cycle effectively and safely for the rest of your life.

The benefits of cycling

Cycling has many health benefits, particularly for those that want to lose weight. Here are just some of the great aspects of cycling:
Cycling is one of the easiest aerobics exercises to start with because it offers a very wide range of training intensities, including very low levels of intensity.
Cycling is a non-weight bearing exercise so it is easy on the joints, muscles and tendons.
Cycling burns a lot of calories (more than 500 per hour at a moderate pace for someone weighing 80kgs).
Cycling can be a relatively inexpensive activity to participate in.
Cycling can be a very social activity and is easily performed in a group or with family and friend.
Cycling can be done indoors or outdoors.
Cycling provides aerobic training (for the heart and lungs), resistance training (for leg muscles) and isometric (static) resistance (for the arms and other muscles in the upper body).
Cycling can be done relatively safely at almost any age.
Cycling is a perfect cross-training exercise for running, swimming, skiing, etc and can add variety to any exercise program.
Cycling is becoming safer as state governments and local city councils invest in dedicated bike tracks and designated bike lanes on city and country roads.

Why cycle?

If you want to lose weight, there are many reasons for you to consider cycling as part of your daily exercise regime.
Here are just 10 of the great things cycling can do for you:

1. Help you burn excess calories and lose weight.
2. Improve your cardiovascular fitness and gain more energy.
3. Help you avoid lifestyle diseases such as heart disease, high blood pressure and diabetes.
4. Help you to increase your exercise intensity in a slow and controlled manner.
5. Help you combine exercise with spending time with your partner, children or friends.
6. Help you meet people (by joining a cycling club for example).
7. Help you add variety to your current exercise routine.
8. Help you combine exercise in the fresh air with exploring new places and enjoying new scenery.
9. Help you tone, strengthen and shape the muscles in your legs, bottom and arms.
10. Provide you with exercise that is easy to build progression (faster and/or longer rides) and intensity variation (varying your riding speed and distances) into.

Here are some tips to make your riding safe and effective:

Consult your doctor before starting cycling or any new exercise program.
Start slowly and keep distances short initially and slowly build up your distances and then speeds.
If riding on a shared path, warn walkers and other riders when approaching from behind using your bike's bell.
Use hand signals to indicate that you intend to change lanes or turn corners on your bike.
Obey all traffic signals when riding on public roads.
Make riding fun by including friends and perhaps stopping for a drink and snack along the way or afterwards.
Change your riding route for variety.
Mix your riding distances and intensities for maximum long term weight loss and fitness.
Seventy percent of your riding should be done at an easy to moderate intensity (60 - 80% of your maximum heart rate).
Ride the right sized bike and make sure your seat is at the right height.
Drink regularly when riding.
Use indoor cycling when raining or to compliment your outdoor riding.
Stick to dedicated bike paths or designated bike lanes wherever possible.
Listen to your body; if you need to take a break during your ride take it.
Plan your route and communicate it and your estimated ride time to your partner or someone else so they know where to look if you are delayed for any reason.
Article Source: Scott Haywood