Contrary to popular belief, riding a bike is not just a leisure activity, but a serious fitness regimen for most people. For most cyclists, it’s their passion and a way to maintain their physique. Cycling works on cardiovascular fitness, increases strength, increases metabolic rate and burns body fat.Read also – Facing unexpected weight gain? Here are 6 reasons behind those extra pounds
But to get the most out of every cycling session, you need to know some crucial tips on how to improve both; your endurance and speed on the bike. Whether it’s a couple of minute rides or an hour long ride, here are some tips to help you get the most out of your riding sessions. Rohit Mohan Pugaliaco-founder of The Rooted Co. shares tips on how to get the most out of your cycling session. Read also – Health myth debunked: Can you eat after 7 pm and still lose weight? This is what we know
set yourself a goal
If you’re planning to embrace cycling as a fitness advantage, it’s important that you don’t just see it as a chore. Put on a fitness band around your wrist, set a general goal and start rowing to reach it. A structured plan with the number of days, hours and calories burned will motivate you and help you reach your goal faster. Read also – Yoga to lose weight: 6 asanas to help you burn abdominal fat
improve your diet
The biggest gains in your cycling session are achieved by improving your diet. No matter how hard you train, it’s insufficient without hydration and a course of healthy eating. Choose carbohydrates that fuel energy and also a limited amount of healthy fats. Yes, you heard right. It is crucial to repair muscle tissue after a workout and provide shock absorption for the feet and organs. A great snack option is granola, which gives you all that and other essential nutrients to keep you in the saddle for a long time.
Try 30 second sprint bursts
Start with heating for 10 minutes. Then, run at full speed for 30 seconds and release the pressure on the paddle. Give yourself a 2-minute recovery time and go back to running for 30 seconds. Repeating these 30-second sprints ten to twelve times will help your body work on building fat and muscle more effectively.
group it
What is it that works better than self-motivation? You guessed it right, it’s the motivation of the group. The days of spending hours alone on the rollers can be dull and monotonous. Get your close-knit teammates and friends to join you and challenge yourself to beat them. Plus, the social aspect of the trip will help time fly by and you’ll have reached your fitness goal before you even realize you did it.
beat it
Any cyclist would agree that riding the bike constantly makes a big difference. With any form of exercise, results show over a period of time. Being at it is the only way to achieve your fitness goals. Constant driving helps you maintain fitness levels, gives you an active lifestyle, and also gives you access to unlimited health benefits. Be regular and dedicated and a wonderful positive transformation will be on your way.
Now that you know how to get the most out of your cycling sessions, get ready and hit the road now.
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