![]() ![]() Add two or three high-intensity sessions a week A 2015 study by the University of East Anglia and the Centre for Diet and Activity Research showed that people who switched to cycling from driving or public transport lost on average 7kg/1st over the course of a year when riding 30 minutes each way.Ĭycling also helps improve your concentration, creativity and memory, so you’re also likely to be more productive when you get to work.Īerobic exercise, including cycling, has been found to reduce anxiety and stress levels. One of the brilliant things about cycling is that it’s also an efficient form of transport, so switching your commute to two wheels means you’ll be getting in a regular amount of exercise in time that you would have spent travelling anyway.Ĭommuting by bike can have a huge impact on weight loss. ![]() Ride at a moderate pace oftenĬommuting by bike is an efficient way of making exercise and cycling part of your everyday life. “For most people, if they have an hour a day, and they are happy doing an hour a day of exercise, then they can expect to lose a kilo a week,” says Andy Wadsworth, a personal trainer and coach. You don’t just want to lose the weight, you want to keep it off too. Instead, think of this as a gradual process and a change of lifestyle. While it can be tempting to try to lose more, studies have shown that sudden and rapid weight loss is rarely maintained, with many people putting the weight back on and more. Aim for a rate of weight loss of up to 1kg per week There are lots of weighing scales that will measure body fat percentage, so buying a set could be a good investment. A healthy man would typically have a body fat percentage of 15 to 18 per cent, and a woman of 25 to 32 per cent.Ī man who trains and rides regularly can reach a body fat percentage of 8 to 10 per cent and a woman training and riding regularly of 24 to 28 per cent. BMI is far from a perfect metric, but it’s a good place to get you started.Īn alternative is to aim for a target body fat percentage. Use an online tool such as the NHS BMI checker to identify a healthy weight for you. ![]() BMI is good for identifying a healthy target weight to aim for. This is based on a person’s height-to-weight ratio, and is used by many medical professionals. ![]() You can choose a target weight using Body Mass Index (BMI) as a guide. How to lose weight by cycling: 14 tips to help you shed the pounds Set a realistic goal ![]()
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