Bicycle և Feel the wind in your hair (oh, covered with a bicycle helmet). Riding an outdoor bike can make you feel comfortable,’s pretty sweaty և good. And although physical activity has so many benefits that you enjoy, if you decide to lose weight, why do you want to know? Cycling is good for weight loss.

The short answer? Yes Absolutely. Completely Ara. Outdoor cycling can be an important part of your weight loss journey. Whether you hit the local bike lanes, walk around with friends, or walk around your city to find out what you do, you know that good heart rate, muscle building, metabolism recovery, and stress relief for a healthy weight. Let’s get involved.

So is cycling a good exercise?

Cycling is an aerobic activity, Depending on how fast you pedal, it can be considered moderate to vigorous exercise. For example, according to the Centers for Disease Control and Prevention (CDC), cycling slower than 10 miles per hour on flat terrain is a “moderate intensity” that will increase your breathing rate but still allow you to talk if you ride a bike together. Cycling 10 m / h or faster on a hillside route (heavier breathing), you are heavily in the area.

What’s really great about it, though, is how affordable cycling is so people can. “Cycling is a low-impact, high-hearted exercise that encompasses all fitness levels,” says Sarah Freundt, a certified personal trainer, Diabetes Care and Certified Education Specialist (CDCES) at Sweat Fitness Studios in Chicago. “Cycling is also easier on your joints, great for athletes recovering from injuries,” he added.

What is the difference between riding an indoor bike and riding an outdoor bike?

Indoor cycling is everything right now, but it’s worth it to jump off your stationary bike and go for a walk.

If you ride outdoors, your body needs to adjust during each ride, which gathers your axle for stability on the saddle, says Freundt. “Indoor cycling allows you to see your markers, such as mileage, time, and resistance, but requires you to change these settings on your own, rather than outdoors where you’re walking in natural terrain,” he says. “Both increase cardiovascular fitness, muscle tone և strength, but outdoor cycling focuses more on your core because you are dealing with different terrain և internals that are more focused on the lower body.”

He is the key. There are many ways to ride an outdoor bike. You can travel by your local bike path. And outdoor cycling is also great for “active walking.” It can be a business trip if you live close enough to have a safe bike ride, but it can also mean local assignments to ride your bike or ride a bike for lunch or breakfast with a friend. Studies show that cycling to work is associated with less weight gain over time, as well as weight loss and lower BMI. After all, all your activities add up during the day.

How many calories do you burn while cycling outdoors?

Calculating how many calories you burn while riding a bike depends on a number of factors, including distance and time traveled, strength, speed և weight of the cyclist, just to name a few. Fruendt says. “For the average adult, a 30 minute average pace can burn about 300 calories in an average of 30 minutes.”

In particular, according to Harvard Medical School, a person with 155 pounds, who rides a bike for 30 minutes from 12 to 13.9 km / h, burns 288 calories. Do you weigh 125? You will burn about 240 calories. Weigh more? You will burn about 336 calories. (Speed ​​up? Your calories will be higher).

The CDC advises adults to aim for a moderate-intensity heart muscle of at least 150 minutes per week. Because cycling is considered an aerobic exercise (aka cardio), which means that if you want to ride a bike for weight loss, think about dividing each week և into winning multiple cycling sessions.

So, is cycling outdoors good for weight loss?

Riding an outdoor bike provides strength in that sweet spot of cardiovascular power. “Cycling outdoors is good for weight loss. You can get heart rate while building muscle. “More muscle mass means a higher metabolic rate, which means more calories burned throughout the day,” says ica Esika Dennis, a certified personal trainer at Chicago (also at Sweat Fitness Studios).

Population survey Ob Revelation Facts 2018 found that cycling more than 1.5 hours a week for women was associated with three pounds less weight, about 2 percent less body fat, and a circumference of less than an inch around the waist compared to those who rode less than 1.5 hours a week. ,

That said, the key to losing weight is to be on a calorie deficit, Freund adds. So you probably need to make changes to your diet to see results. “Burning extra calories from cycling helps you lose weight,” he says.

Are there any other benefits to cycling?

In general, one of the major benefits of regular exercise is that regular physical activity can help you sleep better and manage stress (especially if you find lightning restraint on the streets). Good sleep helps regulate hunger hormones, while using stress-reduction strategies will help you avoid food every time you are overwhelmed.

“Fresh air and changing scenery are good for mental health,” says Freundt. “Cycling can reduce stress levels by increasing endorphins, and outdoor cycling provides a daily dose of vitamin D,” he adds. Go get yourself a few.

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