Can cycling 10 kilometers a day really help you lose weight?

When losing weight, don't go on a diet blindly, as this can cause great risks to your health. In fact, fitness is a good way to lose weight. Many people use cycling as a way to exercise and lose weight, but a certain amount of exercise must be achieved to be truly effective. So can cycling ten kilometers a day help you lose weight? Let's take a look.

If you have a basic foundation, 25km/h is the bottom line, and the time should be more than an hour. Of course, replenishing water at home and watching a movie to kill time can help distract you, and theoretically you can persist longer. If you are riding a mountain bike or a road bike, you can do everything I mentioned above outdoors. Remember to bring a stopwatch and a heart rate monitor. If you are doing concentrated exercise, you will have to endure some boredom and loneliness. After all, it is not as convenient as at home. If you do it occasionally, try to choose a place with better scenery.

The most obvious effect of fat loss is when the heart rate is in zone three, which is 70% to 75% of the maximum heart rate, generally speaking, it is about 135 to 150. As long as you maintain this intensity, the effect of any exercise will be similar. The duration of each cycling exercise should be ensured to be more than 30 minutes, 40-60 minutes is appropriate. Pedaling for less than 30 minutes will consume sugar. When riding a bike, the heart rate (heartbeat) must be controlled to 2-3 times higher than usual in order to achieve the purpose of exercise.

If you ride an exercise bike at home, it is recommended that you increase the resistance a little bit. It would be better if a higher-end one has a speed display to help you maintain the speed. It would be even better if it has a heart rate monitor. It is very important to keep your fat-burning heart rate at all times. If you are a beginner, the recommended speed is 15-20km/h. You can control the time yourself. The important thing is to maintain and increase it.

Cycling not only benefits three pairs of joints and 26 pairs of muscles in the lower limbs: hip, knee, and ankle, but also exercises the muscles, joints, and ligaments in the neck, back, arms, abdomen, waist, groin, and buttocks. Not only can you lose weight, but also make your body shapely.

Through the above introduction, everyone can clearly understand whether cycling ten kilometers a day can help lose weight. There are obvious differences between cycling and jogging, so it is not accurate to measure them by distance. However, everyone's situation is different, and the specific amount of exercise required to lose weight also requires a specific analysis of the specific situation.