Cycling is a healthy and popular activity. How can you lose weight while cycling?

The widespread use of shared bikes has made cycling a popular activity for many. It's also a popular form of exercise in gyms. Given the numerous benefits of cycling, can it help with weight loss? Of course, to lose weight while cycling, you need to master certain techniques. Let's learn them now!

Can cycling help you lose weight?

Whether it's cycling or using a stationary bike in the gym, these are excellent exercises for burning fat. Cycling burns about 480 calories per hour, roughly the same as running at the same intensity, but with less impact on the feet. The optimal duration for this exercise is 40-60 minutes. Less than 40 minutes won't guarantee fat loss, and more than an hour can cause injury.

Cycling not only helps with weight loss but also promotes a more balanced physique. Because cycling is an exercise that requires a lot of oxygen, it also strengthens heart function. It can also help prevent high blood pressure, sometimes more effectively than medication. Cycling compresses blood vessels, accelerating blood circulation and increasing oxygen intake to the brain. Combined with inhaling plenty of fresh air, this can make you feel more mentally sharp.

How can I lose weight by cycling?

The essence of fat loss isn't that complicated: it's simply about burning more calories than you consume. As long as you exercise, you're burning calories. First, cycling needs to reach a certain intensity to significantly deplete liver glycogen. You need to cycle for a sufficient amount of time to deplete your glycogen stores before you can start burning fat normally. However, fat burning efficiency is low, so the exercise intensity and duration shouldn't be too high, as prolonged exercise can lead to hypoglycemia. It's recommended that moderate-intensity cycling time be limited to 1.5 hours or less.

So, how do we define cycling intensity?

Based on heart rate, cycling intensity can be divided into 5 zones:

1. 50%-60% of maximum heart rate (for a 20-year-old, 50% or 60% x 200 = 100-120 beats/min): Recovery zone. Suitable for light exercise, warm-up, and recovery during and after cycling.

2. 60%-70% of maximum heart rate: Low-intensity aerobic zone. Moderate aerobic exercise, with carbohydrates as the primary energy source, followed by fat breakdown;

3. 70%-80% of maximum heart rate: High-intensity aerobic zone. This involves intense aerobic exercise, resulting in significant breakdown and consumption of muscle glycogen.

4. 80%-90% of maximum heart rate: Anaerobic zone. Most muscles are in an anaerobic respiration state, lactic acid accumulates in large quantities, and intense anaerobic exercise improves anaerobic capacity.

5. 90%-100% of maximum heart rate: The limit zone. This is the body's exercise limit and will severely impact the body's systems. Exercise at this intensity requires extreme caution. It's important to note that these five zones are only a general reference. For cyclists aiming to lose fat and slim down, maintaining a heart rate in zones 2-4 for more than 45 minutes (it takes about 40 minutes to deplete glycogen and begin burning fat for energy), ideally more than an hour, is recommended. What about cyclists without a heart rate monitor? Then rely on your senses! Your body's response will likely be feeling slightly warm, slightly sweaty, and breathing will become more rapid, but not difficult. This is a state where you can continue riding for a long time.