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My HealthCardio Training: Bike Workout

Posted Mar 2010

Find out the positive effects of biking. What is your fat burning zone?


Running the indoor bike is good cardio training, which includes multitasking: fat burning and muscle building. Most importantly, there is no stress that the body encounters when the foot hits the ground as during the running. Familiarize yourself with all the advantages biking. 

Woman that weights  60 kilograms can burn up 500 calories in an hour of biking at the moderate pace. If you switch to a higher speed, for example, between 23 and 26 km / h, it can burn up 600 calories in an hour. If you speed up, ie 32 km / h, you will relieve your body for up to 1.000 calories.

Cycling is relief for runners or anybody who have the knee problems. The biking develops muscular strength and cardio endurance, without exhaustion and knee injury.

For fat burning effect you need to exercise biking for a longer period, at least 15 minutes, while keeping your heartbeat at the fat burning zone. The fat burning zone is related to the age and heartbeat rate.

Fat Burning ZoneThere are some opinions claiming that the targeting fat burning zone is not the ideal weight loss formula. Since your fat burning zone is not your maximum heartbeat, it is true that you may burn even more fat per same amount of time if you cycle faster. But training with more intensity will drain your energy quicker, so at the end you may end up in burning less calories, because you exhausted too fast. 

The best way would be to combine high intensity training for a shorter periods and low intensity training with longer training intervals. The high intensity trainings will burn more fat in a shorter period of time and will boost your metabolism higher and for longer time. Higher metabolism burns more fat.

If you are beginner or you are in the period of lower motivation you can exercise low intensity training. Adjusting the intensity will bring you opportunity to test what suit you the best, it will prevent you from getting bored with the same training and it will prevent your body to be adapted to one training style.

There are some opinions claiming that the targeting fat burning zone is not the ideal weight loss formula. Since your fat burning zone is not your maximum heartbeat, it is true that you may burn even more fat per same amount of time if you cycle faster. But training with more intensity will drain your energy quicker, so at the end you may end up in burning less calories, because you exhausted too fast.



The biking also helps you to shape up your body. The cycling involves your legs, especially your quadriceps. Biking helps you to build and shapeup your quadriceps, hamstrings and calves. For anatomical details refer to the anatomy chart.

According to British researchers who compared the mental benefits of exercise indoors outdoors, 71 percent of people who have practiced outdoor biking felt less tension after training.

Outdoor cycling is perfect during the period of nice weather. If you plan to use the bike as your transportation, you will burn fat, save fuel and money, avoid parking problems and reduce pollution. Still, be careful while biking on the road.

 

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