Can cycling 8 kilometers a day really help you lose weight?

Among various fitness and weight loss methods, cycling is relatively good. So, can cycling 8 kilometers a day help you lose weight? What should you pay attention to? Although cycling has a good effect in weight loss and fitness, there are often some health risks. Therefore, only by clearly understanding the various precautions for cycling and making preparations and preventive measures in advance can you avoid trouble.

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.

First of all, if you ride an exercise bike at home, it is recommended that you increase the resistance a little bit. It would be better if the high-end one has a speed display to help you maintain the speed. It would be better if it has a heart rate monitor. It is very important to keep the 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.

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.

I believe everyone knows whether cycling 8 kilometers a day can help you lose weight. The length of exercise time and even the intensity and amount of exercise directly affect the effect of weight loss. However, each person's specific situation is different, so it should be different for each person. You should also pay attention to your own health and avoid getting injured during exercise.