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The Surprising Answer to How Often You Should Be Bike Riding to Lose Weight and For Anti Aging

Bike riding can be a great way to lose weight and for anti aging. But how much bike riding do you need to do for the most weight loss and anti aging benefits? It's not as much as you may think. Read on to find out.

If you ride a bike, even once in a while it can be a great form of exercise. It is a lot less impact than running and for the time spent the aerobic benefits are unmatched by any other form of exercise.

Aerobic exercise that comes from riding a bicycle improves the efficiency of the heart, lungs and blood vessels. It also helps to improve the efficiency of the metabolic enzymes that regulate the conversion of stored energy in muscle cells.

When a person is engaged in aerobic exercise the heart pumps more blood at a faster rate all throughout the body. This blood is also highly oxygenated. That is very good for the body. This increase rate of blood going through the body also has the tendency to flush waste and toxins out of the body at a faster rate.

The heart becomes stronger and grows more efficient through this form of exercise. General circulation is improved and blood pressure can also be lowered.

There can be a reduction in the bad levels of cholesterol and an increase in the good cholesterol. Bike riding aerobics can raise your body's high-density lipoprotein (HDL) levels (good cholesterol) and lower your body's low-density lipoprotein (LDL) levels (bad cholesterol),.

There are other benefits from bike riding and aerobic exercise. These benefits include: reducing body fat, which helps us lose weight.

Additional benefits from riding a bike are: increased energy, lower levels of anxiety, tension and depression.

Another aspect that makes riding a bike such a great form of aerobic exercise is that it can have a lot of variety. Quite often exercise routines get boring and that is why people quit. When you ride a bike you can take different paths and you will experience different sights and varying terrain. Unless you ride the same trail each time, cycling can never be boring.

All of these healthful benefits help a person to lose weight and are great for anti aging.

But how much time must a person spend riding a bike to gain these benefits?

Most health officials say that a person needs to engage in some type of exercise 30 minutes per day. But riding a bike at a brisk pace as little as little as twice per week can produce very healthful benefits. The more you cycle better-the more benefits will be realized. But if that is not possible, even twice per week will be very good for you.

As with any exercise, if you are not physically active at present it is always suggested you seek out the advice of a medical professional. You want to be sure your body is ready for what every activity you have planned for it.

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Cycle To Lose Weight - In Plain English

The three most efficient aerobic exercises is running, cycling and swimming. I did all of them when I was in high school, but now I prefer cycling.

Being neither scientist nor a medical professional, I am writing purely from personal experience. Where getting fit and losing weight is concerned, nothing beats CYCLING and WEIGHT LIFTING.

For the purpose of losing weight, cycling is mainly an aerobic exercise. Weightlifting is to build muscle. Bigger muscles burns more energy, even when you are at rest. So in combining the two, your body will have no other choice but to return to its NATURAL form - i.e. a well build body.

CYCLING IS ONE OF THE MOST ENJOYABLE FORMS OF EXERCISE

Not only is cycling one of the top aerobic exercises, it is also one of the most pleasurable forms of exercise. Really, when you cycle it is not like exercise at all. Like I said, you simply get on your bike and there you go. The moment that you start to pedal - whether you are going to the shop, go to visit a friend, or just go for a pleasure ride - you are exercising.

GET FIT WITHIN A WEEK

For those of us who are more ORGANIZED and wants to do things in a more ORDERLY FASHION there is a definite way to START LOSING WEIGHT and getting fit using your bicycle.

First get use to your bike. Go for a few leisurely rides to see if you fit the bike, if the saddle and handlebars are the correct height, etc. Then ride some more just so your bum can get use to the narrow seat. Take it easy and just ENJOY YOURSELF.

Remember, subsequent to your first ride after a long period of inactivity, your bum is going to be sore and your legs are going to be stiff. THAT IS GOOD, because it tells you that something good is happening in your body. Your body is preparing to get back to its normal state of fitness. Most of the pain will be gone by the next day and if you keep it up, you will be reasonably fit by the next week and won't have stiff legs anymore...ever. From this point onwards you are a cyclist, welcome to the club.

THE MORE UNFIT YOU ARE, THE QUICKER YOU BECOME FIT.

Now to lose the fat or become fit even quicker you must change over to interval training with your bike. Interval training is very easy to understand, hard on the body BUT, extremely effective.

INTERVAL TRAINING: THE TRAINING SECRET OF THE STARS

With interval training you ride at your top speed for a while and then at a normal pace again until you are rested and then top speed again, repeating the cycle until you are done.

I make use of the lampposts next to the road to do my interval training. For the length of four lamp posts I ride as hard as I can. Between the third and fourth lamp post I put in even more effort, each time trying to break my previous speed record. Then I ride normal for another six lamp posts until I feel rested and then I go for it again.

Now if you do something like this for three kilometers on a daily basis, I can guarantee that you WILL be very fit and the FAT WILL MELT AWAY from you like wax in a flame.

THE HARDER YOU RIDE, THE FITTER YOU GET

As with all exercising, the secret is the harder and faster you go, the more energy you will expend. That doesn't mean you can't do slower cycling, but then you must go longer distances.

Whatever you decide to do, read up more on this subject, make you choices according to what fits your lifestyle, work out a plan and then go for it.

THE LAST SECRET

Before I end, let me tell you another secret. For weight lost I don't weigh myself. I really don't even bother with a scale, because it is a waste of time. I measure progress by watching my clothes. When they become loose on my body, I know my workouts are doing it's work - wala. This is an indication that I am losing weight and my body is returning to its natural shape.

The reason why I do this is because that I have learned over the years that muscles weigh more than fat and the more one does weight lifting, the heavier you get, because your muscles are getting bigger. So the only way to measure progress is to watch your clothes. Once you have to start buying smaller sizes, you must know that you are on your way to a slimmer you.

Remember it is much nicer to be fit and slim, than fat and inactive...

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Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan

If you are one of those people who leisurely pedal around the block or over a flat stretch of scenic road, you've probably been riding for sheer pleasure. Riding bikes for pleasure is a good form of aerobic exercise. But unless you map out a plan to "push yourself," you probably won't lose much weight.

I really get sick of hearing people say, "No pain, no gain!" But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

HEALTH TIP: Stretching exercises prior to exercising are helpful in preventing injury!

GETTING YOUR BICYCLE READY...TO ROLL OFF THE WEIGHT

Your first concern will be outfitting your bicycle. If you need an excuse to purchase a new bike, this is an excellent opportunity! I went from a 3-speed bicycle for leisure riding, to a 24-speed bicycle for more committed exercising. Once I learned how the different gears worked, I was very thankful for the extra speeds. They make my ride faster and the hills a lot easier to handle.

We've found the guys at the bicycle shop to be very helpful, and concerned for our unique cycling needs. Rather than simply steering us toward the most expensive bicycle available (as I had expected), they asked how much riding we would be doing, whether we were trying for speed or leisure, and whether we would be riding on paved roads or dirt trails. When you honestly share your goals and level of experience, the sales clerks can match you with exactly what you need. They want you to be successful in your biking venture!

Some state laws require bicycle lights. But if you will be riding anytime from dusk to dawn, common sense demands that you have lights on your bicycle. These little accessories are battery-operated and last a long time. There are a variety of lights to choose from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from both the rear and the sides. Check for brightness before you buy one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a "must have." You simply cannot track your progress without knowing how far and how fast you're riding.

If you already have a bicycle, take it to the bike shop for a safety inspection each season. They should check the gears, tires and brakes to make sure everything is working properly. They can adjust your seat to fit your height and adjust the handlebars to fit your reach, making your ride more comfortable. If you're lucky, they might even clean and polish your bike!

If you want to save money in the long run, you can find books and videos that teach you how to care for your own bicycle. It's always a great idea to know how to change your own flat tire and adjust a loose chain.

Another must have is a bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bicycle tires. Check the tires each time you get ready to ride! We guessed at the air pressure one summer day, and lived to regret it. We rode the bikes to the swimming pool, not realizing that one tire was too full. While we were cooling off in the water, the hot sun was rapidly expanding the air in the tires-one tire blew as it sat in the parking lot. The day in the sun was not so fun, once the pool closed and we had to wait for a truck to haul us home!

HEALTH TIP: Talk with your doctor first, and get his or her blessing before you increase your rate of physical activity!

STAYING COMFORTABLE ON YOUR BIKE

Sitting for long periods of time on a bicycle seat can cause pain, discomfort, and even serious blood circulation problems in avid bicyclists. At your local bike shop, you'll find a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to try out new seats on our bikes for a few days. My husband found the split seat to be more comfortable for himself, while I opted to keep my old gel seat. Someone has even invented seats that look more like a bird perch than a bicycle seat!

HEALTH TIP: Get off your bicycle seat and walk around every 25 minutes or so to get the blood flow to important unmentionable parts of your body.

Think about your clothing...you don't have to have padded biker shorts and special clothing to start riding bikes. There are actually scientifically engineered fabrics designed to pull sweat away from your body in the summer and to keep you from getting hypothermia in the winter. But for now, just wear layers of comfortable sports clothes.

Make sure your clothes aren't so tight that you are miserable trying to pedal. But they shouldn't be loose enough to become entangled in the bicycle chain, either! If you become overheated, strip off a layer. If you get cold, add a layer. Wear light or bright colors to allow drivers to see you easily.

It really helps to have a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It has two bungee cords to keep any cargo securely fastened to the bike. I've used it to tote a small picnic cooler, a shopping bag or extra clothes.

I had the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig as I ride or pour some water over my pulse points to cool off a bit. Take small sips of water when needed during your bike ride, rather than chugging huge gulps.

A helmet is almost a must. Life is filled with hazards-and biking has its share. Be smart. Wear a helmet. You can buy a cool rear-view mirror for your helmet. The mirror helps you see when it's safe to turn and lets you observe traffic coming up from behind.

I recommend wearing sunglasses-both for the sun and for bugs! At certain times of the year, the air is thick with flying insects. Getting a tiny bug in your eye is a painful event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Some day you'll be glad you did!

HEALTH TIP: Shake your hands downward frequently to get the blood flowing and to prevent pain or numbness in your arms and hands.

MAPPING OUT A WEIGHT LOSS PLAN

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time.

The web site http://www.OpenFitness.net is an excellent way to track your progress. It is very easy to use-simply type in your information you wish to track. As the only community fitness web site of its kind, you'll find it to be a fantastic motivation tool that will print out charts and graphs to show how much progress you've made in a few days, a week, or a month!

It keeps track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbs, and protein. You simply select the foods you ate from a pull down feature, and the daily total is tallied for you. Make sure you don't exercise when you've just eaten, or when it's almost meal time. Both times will slow you down.

No matter how humiliating it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The software keeps track of your weight and body measurements. The thrill of seeing those same inches melt away in the coming weeks will be worth the effort. It's especially impressive seen as a graph!

Consider investing in an instrument that actually measures body fat-there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you map out your weight loss plan, your short-term goals will change as you change. You'll quickly develop stamina for longer distance. As fat turns to muscle, your speed will increase. Each week, try to increase either your mileage or your speed.

You know how far you've been able to ride, thus far. Start keeping track of the exact route you are taking, the total mileage, and the length of time it took you. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Did the road crews dump a layer of gravel on your normally paved road?

What was the weather like? Was it dangerously hot? Was it windy? The wind can be your friend or your enemy. When the wind is behind you, your ride is a breeze...but coming from any other direction, be prepared to huff and puff. Accept any length of time as a job well done and simply get the ride accomplished!

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