Biking for Weight Loss

Pedal Your Way to Good Health

Biking for Weight Loss…this kind of sound likes like the name of a new reality series. It’s not but it could be your new reality. Bicycling is a fantastic (and fun) way to shed extra weight.

How many calories are burned with bicycling?

You can expect to burn mega calories by pedaling; but like anything else, it depends on many factors. Your weight, the terrain, your exertion level, and how long your ride, will all have an impact your total calorie tally.

The chart below will help you get an idea of what’s at stake:

A 150 pound person riding for 60 minutes can expect to burn approximately:

286 calories, light pace
429 calories, moderate pace
572 calories, vigorous pace

A 200 pound person riding for 60 minutes can expect to burn approximately:

381 calories, light pace
572 calories, moderate pace
762 calories, vigorous pace

I live in a city-like environment so I don’t like to exercise in town. Too much noise, traffic, and pollution; so once or twice a week I load my bike onto the bike rack and head for the country, in my case, the C & O canal towpath (184 ½ miles of beauty), or the Maryland Rail Trail which is pictured here.

On each excursion, my friend and I typically ride for a few hours before heading back home again. We burn lots of calories and I feel fit and ready to start a new week. It’s amazing what a day of breezing along a nature trail will do for your body and soul!

Walking and biking trails are popping up all over the country. Many communities are converting old railroads into recreational paths. A quick check on your computer will let you know what type of paths are located within a short drive of where you live.

If you happen to be one of the few people that doesn’t have access to a bike path, or don’t want to drive to where you bike, look to the obvious, the streets of your neighborhood. Riding up and down each road will provide a fantastic workout, and all you have to do is step right outside your front door.

It doesn’t matter which option you pick; a bike path or your neighborhood streets, you WILL burn calories and lose weight.

Biking for Weight Loss (A few hints and Tips):

1. Dress comfortably. Always be prepared for the elements, especially if you are far away from home on a bike trail. I keep a thin pair of gloves and a poncho in my bike bag at all times.

2. Wear a helmet! Accidents can happen at any time….please protect your noggin—it’s the only one you have!

3. If you are planning a longer outing, make sure to have snacks with you. You need energy to ride. Fuel your body with healthy food. Don’t deprive yourself!

4. Always carry water with you. I carry a bottle in my bottle cage and several bottles in my bike bag at ALL times.

5. Invest in an odometer so you can track your mileage and speed.

6. Invest in a good pair of biking gloves—your hands will thank you for it!

Biking for Weight Loss Plan:

Goal: Ride for one hour, at a moderate pace, 4-5 days a week

Stretch: The best way to stretch your muscles is by doing so in the manner in which you are exercising, which in this case is bicycling. Hop on your bike and slowly pedal for approximately 5-10 minutes. This will allow your muscles to warm up without straining them.

Ride: Pick up your pace and try to maintain a speed of about 12-14 mph. Don’t worry if you have to work up to this pace. In the beginning, you may only feel comfortable at 10-12mph. If you need to stop to catch your breath, readjust your bike, get a drink, or for any other reason, do so and don’t worry about it. Whenever you’re ready—hop back on and start riding again!

Stretch: Get off your bike and begin to walk at a slow and steady pace for about 2- 3 minutes. Come back to your bike or some other steady object and carefully pull your heel up to your butt, hold it there for a few seconds and repeat the process with your other foot. Find a curb and stretch the back of your calves by putting your toes on the curb and dropping your heels to the street. Gently and carefully stretch any part of your body that you feel needs it. That was a great workout!

I like the idea of biking for weight loss but I have a question…Won’t it hurt my butt?

So many people have asked me this particular question that I have grown to expect it, and I’m surprised if they don’t. Yes, in the beginning, your butt does get a little sore, but that feeling goes away very quickly. If it continues to be a problem for you, you can purchase a gel seat, buy riding shorts with padding, or do both!

Don’t let your fear of having a sore derrière keep you from this awesome sport!

Biking for Weight Loss…Make a plan and get out there and do it!

Biking for Weight Loss–>Best Abdominal Exercises

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