How to Lose Weight Fast With Biking

If you've ever watched a bicycle race on television or in person, or seen the cyclists in your area commuting to work or school or out riding in packs in their cycling gear, you're probably aware that biking is not only a means of transportation but a great way to stay lean and fit. Cycling can help you lose weight and build fitness if you are willing to ride often and eat a healthy diet.

Instructions

1

Prep your bike to ensure it is ready and safe to ride: Check the tire pressure and tread, adjust the brakes, clean and lubricate the chain, and set the seat height and handlebars to comfortable, efficient positions. Check your local bike shops for special deals on overhauls, especially in the spring and summer.

2

Locate good, safe routes to ride: wide streets with marked bike lanes or uncrowded municipal bike paths for road riders; any park trail or dirt or gravel roads that allow bicycles for mountain bikes.

3

Establish a base level of cycling fitness by riding regularly, at least every other day. Don't worry about distance or speed initially. Ride safe, scenic routes with good air for as long as you feel comfortable. Ride back and forth to work or school; this is a great routine for establishing fitness and saving on gas.

4

Perform light stretching before and after riding to stay loose and prevent injuries.

5

Make adjustments in seat height and handlebar angle if you experience excessive soreness or pain in the knees or neck and shoulders. Make changes in very small increments, not more than a half-inch at a time.

6

Increase calories burned on your rides by seeking out moderate hills to climb. Ride hills in a steady pedaling cadence, breathing in a relaxed and rhythmic manner. Alternate climbing sitting in the saddle and then standing up on the pedals; this uses different muscles while other muscles rest and relax.

7

Burn additional calories and increase strength and fitness by adding speed intervals to your rides. Raise your pedaling rate for short burst efforts, try 30 to 60 seconds to start, then return to a comfortable pace while you recover and your heart rate decreases. Increase your efficiency and ability to track progress while riding intervals by using a heart rate monitor.

8

Ride an indoor bicycle or trainer when you can't get out on your bike or the weather is inclement. If available, study the computer data that displays on the indoor exercise bike; learn the amount of time and effort required to burn a certain amount of calories.

9

In order to lose weight cycling, burn more calories riding than you take in during a normal day, or decrease the amount of calories you consume. According to the Health Status website, "to maintain your weight, the amount of calories you take in should equal the amount you burn." Maintain a steady, balanced diet, and the additional calories you burn cycling beyond your normal daily routine should help you lose weight.