Are you looking for the right reasons to join cycling? Well if you like being fit, learn here how cycling can improve your physical and mental health. (click on each point to expand)
Weight loss
Cycling can help you reduce weight by increasing your energy expenditure, which leads to a caloric deficit and ultimately, weight loss.
Energy expenditure: Cycling requires the use of large muscle groups, such as the legs, hips, and core, which increases energy expenditure. This increased energy expenditure leads to an increased number of calories burned, which can contribute to weight loss over time.
Caloric deficit: In order to lose weight, you need to be in a caloric deficit, meaning that you need to burn more calories than you consume. By incorporating cycling into your routine, you can increase the number of calories you burn, which can help you create a caloric deficit and achieve weight loss.
Metabolic rate: Cycling can also increase your metabolic rate, which is the rate at which your body burns calories. By increasing your metabolic rate, you can continue to burn calories even after your workout has ended, which can help with weight loss over time.
Appetite regulation: Cycling can also regulate appetite by increasing the release of hormones such as leptin, which can help reduce food cravings and increase feelings of fullness.
The amount of time you need to cycle daily to lose 1 kg of weight depends on several factors, including your current weight, body composition, diet, and fitness level. However, here's a general estimate:
Caloric expenditure: On average, a person burns about 400-500 calories per hour of moderate intensity cycling. To lose 1 kg of weight, you need to create a caloric deficit of 7700 calories, as 1 kg of body weight is equal to 7700 calories.
Daily caloric deficit: To lose 1 kg in a week, you need to create a daily caloric deficit of 1100 calories (7700 calories ÷ 7 days). This means that you need to burn an extra 1100 calories per day, through a combination of exercise and diet.
Time required to cycle: Based on the above estimate, if you cycle for 2 hours at a moderate intensity, you could burn approximately 800-1000 calories, which would make up a significant portion of your daily caloric deficit.
Improved cardiovascular health
Increased muscle strength
Improved joint health
Improved lung function and respiratory health
Improved Mental Health
Helps fight a bad habit or an addiction
However, there are some potential risks that should be considered, particularly for people with pre-existing medical conditions or those who are new to exercise.
Cardiac events: In some cases, vigorous exercise can trigger a cardiac event, such as a heart attack, especially in people with underlying heart conditions. However, this risk is generally low, and engaging in regular physical activity can actually help reduce the risk of heart disease in the long term.
Over-exertion: Pushing yourself too hard during exercise can lead to over-exertion, which can cause symptoms such as dizziness, nausea, and fatigue. It's important to listen to your body and not push yourself too hard, especially if you are new to cycling or exercise in general.
Dehydration: Increased heart rate can lead to increased sweating and dehydration, particularly during prolonged cycling sessions. It's important to stay hydrated by drinking water before, during, and after exercise to help reduce the risk of dehydration.
Muscle strain: Cycling, like any form of exercise, carries a risk of muscle strain or injury, particularly if you are not using proper technique or equipment. To help reduce the risk of injury, it's important to stretch before and after cycling and to use a properly fitting bike.
To avoid the risks associated with increased heart rate during cycling, it is important to take the following precautions:
Consult with a healthcare professional: Before starting a new exercise program, especially if you have any pre-existing medical conditions or concerns about your heart health, it's important to consult with a healthcare professional. This will help ensure that you receive personalized advice and guidance to help you achieve your fitness goals safely and effectively.
Start slowly and increase gradually: If you are new to cycling or exercise in general, it's important to start slowly and gradually increase the intensity and duration of your rides. This will help prevent over-exertion and reduce the risk of injury.
Stay hydrated: Dehydration is a common risk during exercise, particularly during prolonged cycling sessions. It's important to stay hydrated by drinking water before, during, and after exercise.
Use proper technique: To help reduce the risk of injury, it's important to use proper technique and equipment when cycling. This includes using a properly fitting bike, wearing appropriate clothing, and wearing a helmet for safety.
Listen to your body: It's important to listen to your body and not push yourself too hard, especially if you are new to cycling or exercise in general. If you experience any symptoms such as dizziness, nausea, or fatigue, it's important to stop and rest
Adding daily 30-minutes of cycling into your routine can be a great way to boost physical health, reduce stress and anxiety, and improve overall well-being. Whether it's a leisurely ride through the park or a more intense workout, cycling is a fun, healthy way to promote physical and mental wellness.