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There are plethora of exercises out there for weight loss. But indoor cycling is one of the easiest and effective of all. Cycling is a low-impact activity, meaning it puts little strain on your joints. As a result, everyone can perform it, including the elders and pregnant women. It will also develop and build lean muscle in your lower body, which will help you lose weight and increase your metabolism. It can burn up to 500 calories in an hour depending on your body weight.
But, we should keep in mind that being on calorie deficit is also vital along with HIIT indoor cycling for weight loss. Exercising doesn’t gives us the license to gobble anything we want.
Advantages of indoor cycling for weight loss:-
- Burns unnecessary fats
You will surely burn fat if you combine your indoor cycling adventures with a low-calorie workout. You will shred your fat and drop the weight you desire as long as you consume less calories than you burn each day.
- Low-impact HIIT workout
Stationary bikes produce smooth movements that allow your bones and joints to strengthen without putting additional stress on them. For those with joint difficulties or previous injuries, indoor cycling is a perfect alternative.
- Enhances cardio strength
Indoor cycling strengthens your heart, improves blood flow, and oxygenates your muscles more effectively, all of which help to improve your cardiovascular health. As a result, you’ll have less stress, have more energy, be able to sleep better, and so much more.
- Strengthens lower body muscles
Indoor cycling works your hamstrings, quads, and calves, but depending on the type of cycle you use and your body posture, it can also work your glutes, core, and back muscles.
Types of Indoor cycling:-
- Recumbent bikes
Recumbent bikes allow riders to pedal while reclining in a reclining position with their legs out in front of them. People with back, neck, and other difficulties, as well as those looking for a more comfortable workout, prefer recumbent bikes as it have wide seats with back support.
- Upright Indoor bikes
These are the most prevalent stationary cycles. They’re great for anyone who don’t have back problems or have trouble sitting upright without a back support. They are also available in a variety of sizes, with some types being able to be folded and stored when not in use.
- Dual- action bike
This stationary bike does a better job of working your upper body than the other two. It has lengthy handles that point to the ceiling and move in sync with the pedals.
Tips for weight loss with Indoor biking:-
- Eat before and after your cycling
You may have heard that working out in an empty stomach is efficacious. But it’s not the truth. For HIIT workout, your body needs energy and energy comes from food. You can have a banana or a slice of brown bread with peanut butter before indoor cycling.
- Recharge your muscles
Consume a combination of carbohydrates and protein within an hour of your workout to restore your muscle glycogen stores and give amino acids for muscle repair and growth. This will boost your metabolism and provide you energy.
- Stay on balanced diet
It’s very crucial to stay on calorie deficit while you’re on your weight loss journey. Along with Indoor cycling and other exercises, eat up balanced meal always. A female can consume 1600-1800 calories per day whereas a male can eat up to 200-2200 calories per day. Remember intake of protein, healthy carbs and other essential nutrients which are very vital for your body.
Indoor cycling for beginners:-
If you have just began your weight loss journey and planning to start with indoor cycling then you should follow the following steps:-
- Begin biking for 5 to 10 minutes at a low intensity. For the next 5 minutes, up the scale to medium.
- For the next half-hour, do 1 minute of high effort and 5 minutes of medium intensity. If you can do more then go for it.
- At last, pedal for 5-10min at low intensity.
So, Indoor cycling is the best alternative for weight loss. It’s a low-impact as well as efficacious workout and hence will help you to burn calories.