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Rotate bicycling with other types of workouts to lose weight.
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Cycling combines aerobic exercise with strength training for a complete workout. It's an activity well suited to beginners and those who are overweight because it's gentle on the joints. By adjusting the gears and choosing a route appropriate for your fitness level, anyone can burn calories bicycling. A 130-pound person, for example, burns about 500 calories an hour while bicycling, so this person could lose a pound of weight after about seven workouts. Depending on your method of cycling, you can either build muscle or get a lean yet toned figure.
Aim for longer rides, rather than harder rides, to increase your calorie burn and build endurance. Building endurance boosts your body's fatty-acid-binding proteins and fat-carrying enzymes, making your body an efficient fat-burning machine.
Use interval training to maximize calorie burn. Alternate periods of one to two minutes where you pump the pedals as hard as you can with short recovery periods. Intervals are the key to increasing the amount of work you can accomplished per session, which leads to more weight loss, according to the website Bicycling.
Choose flat distances rather than hills during your workouts. Climbing hills builds muscles, whereas riding for long periods of time on flat distances burns calories without as much muscle building.
Keep pumping the bike pedals continuously for maximum calorie burn. Adjust your bike's gears so you can pedal uphill and even when resting.
Alternate bike workouts with other kinds of workouts to lose weight without getting big legs. Bicycling just once or twice a week prevents your legs from getting too large, according to professor of exercise and sport sciences at Ithaca College, Gary Sforzo, PhD, as quoted on the website Fitness.
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