How To Accelerate Weight Loss By Cycling

Obesity is one of the leading, preventable causes of health complications worldwide. There is a negative correlation between Obesity and quality of life. Despite knowing the potential hazards of excessive body fat, people across the world struggle to lose weight. A main reason for this phenomenon is that people generally tend to lose interest in boring exercise routines. Enter Bicycling-an activity that is fun and healthy at the same time.If used properly, your Bicycle can be your ideal fitness equipment. Generally, a small issue with bicycling is that it is an endurance activity. This means that the body learns to be as efficient as possible while performing the activity. As a result, eventually, there is a lean-off period where fewer and fewer calories are burnt for the same distance. Thus, there is a necessity to follow a High Intensity Interval Training (HIIT) routine.

High Intensity Interval Training

HIIT is a training routine that aims to deliver maximum fat burning effect in minimum time. The workout routine is such that session is shorter and more intense. What the HIIT routine does is that it does not allow the body to get comfortable with a given level of intensity. Constantly varying the intensity will have maximum fat burning benefits. Also, a HIIT routine will never be monotonous and boring as you are constantly challenged by increased intensity.Usually, a HIIT cycling routine involves two periods-a period of high intensity and a period of recovery. The period of recovery usually lasts twice as long as the period of high intensity. The recovery is when the maximum calories are burnt. This period is called EPOC or Excess Post Exercise Oxygen Consumption-a period when excess oxygen enters the body to replenish the oxygen deficiency experienced after the high intensity period.The biggest advantages of HIIT are obvious ones like reduced time of workout, increased rate of calorie burn and a non-monotonous routine. To experience similar calorie burn, monotonous activity such as jogging on the treadmill would require twice as much time.

Ways to incorporate HIIT into your Cycling routine

While there are literally infinite ways to set up your HIIT cycling routine. However, intensity of cycling is mostly varied by two ways.

• One is to increase the speed of cycling: Cycle at low speed for 10 minutes. This will serve as warm-up for your workout. Now, increase your speed and cycle for about 30 seconds. Relax for about 1 minute. Repeat 10 to 15 times to complete your workout.
• The other is to vary the gears: Cycle at low speed at a set gear for 10 minutes to warm-up. Now, shift up the gears and pedal hard for 30 seconds. Relax and catch your breath for 1 minute. Repeat 10-15 times to complete your workout.

If your workout is effective, you will be breathing hard and pouring sweat by the end of your workout. To conclude, cardio does not have to be uninspiring and boring. Take your Bicycle out for a spin and enjoy doing cardio.