Why can’t I lose weight while riding a bicycle? Be careful with these misunderstandings

　　The long-term "car life" has created my current figure: broad shoulders, thick back, thin legs, but a fat belly. As a middle-aged person, the body is the most important thing. I decided to get in shape and signed up for a fitness class. The coach told me that the best aerobic exercises recognized by the medical and sports circles are: long-distance running, swimming, and cycling! “Cycling is a whole-body exercise that activates muscles throughout the body and improves cardiopulmonary function. ”The coach suggested that I ride a bike to keep fit.

　　To be honest, I am really hesitant. Can cycling eliminate belly fat? But the coaches said it worked, so I decided to give it a try. Since then, in addition to practicing with the equipment in the fitness class, I have spent one day every weekend taking my wife to ride a bicycle to the urban park. However, three months have passed, and apart from feeling soreness in my back and legs, my body shape has not changed much.

　　I came to consult again with doubts, and the coach told me that the problem lies in three aspects:

　　First of all, you must master the essentials of cycling movements and not just pay attention to the distance traveled. When I think about it, it is true. Every time I pedal hard, I don’t think about the details. The coach said that the height of the bicycle should be adjusted to avoid contusion of the inner thigh root and subcutaneous tissue. When pedaling a bicycle, the position of the feet must be appropriate and the force must be even, otherwise it will cause pain in the ankle and knee joints.

　　Second, your body posture when riding a bicycle must be correct. I saw on TV that when professional athletes were riding bicycles, their bodies were lying there, very "professional", but this posture was "severely criticized" by the coach. The coach said it was a race, it was about gaining acceleration, and you were about getting in shape. If your body is too low when riding a bicycle, it will restrict abdominal breathing, and abdominal breathing is beneficial to reducing abdominal fat, which is a common mistake many people make.

　　Finally, there is also the wrong number of exercises per week. Aerobic exercise should not be less than three times a week, and each time exercise It must be more than 30 minutes, and it is not good to exceed 60 minutes. Going on a long ride only once a week like I do is counterproductive.

　　For this reason, I gritted my teeth and bought a magnetically controlled bicycle (a type of stationary bicycle). From Monday to Friday, I used the morning or evening time to ride two or three times according to the standard movements. On weekends, I went to ride outdoors as usual. Half a year has passed. Although my weight has not changed much, I obviously feel that my body is "tighter". My colleagues who I haven't seen for a long time also say that my figure is well-proportioned. The biggest gain is that I have been in very good working condition for more than half a year and rarely feel tired.

　　Now I work out for an hour every day, the amount of activity is moderate, and I feel pretty good about myself. Although I am still in my twilight years, my "hardware" is basically not sick, and my mental age is about the same as that of a young person. It is recommended that friends who want to get in shape give it a try, travel by bicycle, and go to work by bicycle. You will definitely benefit a lot.

　　Precautions for weight loss while riding a bicycle

　　1. If the purpose of riding a bicycle is to lose weight, you might as well choose a small gear to increase the number of rotations, with a goal of 60-65 rotations per minute.

　　2. The biggest tip of the bicycle weight loss method is to ride for a long time, so don’t work too hard when you first start riding, otherwise it will cause soreness and fatigue in the buttocks.

　　3. When cycling to lose weight, you should take your time, step by step, and slowly increase the cycling time. Riding at a moderate speed for 40 minutes to 1 hour each time can achieve the purpose of burning fat.

　　4. The seat should be soft and of moderate height, so as to minimize the pressure on the buttocks.

　　5. When riding a bicycle, the upper body should be slightly tilted forward, the head should not be pushed forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, and the back should not be hunched or the waist should be slumped. When pedaling, the legs should be straight.

　　6. In crowded places, the speed should not be too fast to prevent collisions and falls.

　　7. Many people think that choosing a flat road is not as good as a bumpy road, but intense exercise will only burn sugar and not fat, so beginners can choose a flatter road. After you become proficient, you can choose a road with a certain slope to increase your calorie consumption and better achieve the purpose of losing weight.

　　8. When lesbians ride bicycles, the handlebar position should be slightly higher than that of gay men to keep the upper body straight, place the body's center of gravity on the ischium, and reduce the burden on the arms. This posture is also conducive to smooth driving.

　　9. Before riding, check the condition of the vehicle, such as brakes, bells, tires, etc., to prevent accidents during exercise.

　　10. In case of rain, fog, ice and snow, suspend cycling exercise and choose other methods.