Cycling is a form of exercise that allows us to exercise all parts of our body. No different from running or walking fast. Moreover, cycling can burn up to 400 kilocalories of energy per hour. Therefore, cycling is a good choice for weight loss and for those who want to tighten their figure. However, if you cycle in the wrong way, cycling exercise can also have negative effects on the body.
Benefits of Cycling
- Energy Burning: Cycling is a physical activity that works muscles throughout the body. Which helps in burning calories and reducing body fat.
- Stress Relief: This type of physical activity can help reduce stress levels and increase feel-good hormones.
- Boosts energy levels: Exercise causes the body to release adrenaline, a hormone that helps you feel more alert and energetic.
- Strengthening Muscles: Using your muscles while cycling helps to strengthen your muscles, especially your legs, hips, ยูฟ่าเบท, and back muscles.
Cycling is a low-impact exercise that doesn’t require your knees to bear your body weight. You can also choose to cycle outdoors or on a stationary bike in the gym or at home.
- A 150-pound person will burn 6.4 calories per minute while cycling at 16 kilometers per hour. And a person weighing 161 kilograms will burn 8.2 calories per minute while cycling at 10 miles per hour.
For beginners, is a good activity for both exercise and health. Starting to cycle should follow the steps to get good results and be safe.
- Start by pedaling at a moderate and consistent speed : Start by pedaling at a speed that allows you to control and maintain consistency.
- Alternate between fast and slow pedaling : In the beginning. Try alternating between fast and slow pedaling to help work all the leg and back muscles.
- Continuous cycling : You should cycle continuously for 30-45 minutes a day and 2-3 times a week.
- Set cycling goals : In the beginning, you should aim to ride at least 1.6-3.2 kilometers at a pace that will keep your heart rate at 60 percent of your target heart rate.
- Increase speed when you’re ready : Once you’re able to cycle 5-8 kilometers. Increase your speed to get your heart rate up to 70-75 percent of your target heart rate. Once you’ve been able to pedal continuously for 10-15 miles. Increase your speed to get your heart rate up to 80 percent of your target heart rate.
Regular cyclists have stronger bodies, higher insulin sensitivity, and a lower risk of heart disease or cancer compared to non-cyclists.