Obese people try very hard to become slim but often do not get the desired results. What is most needed is the proper planning and determination to work out regularly!
Right kind of exercises for burning body fat can bring out the best results in attaining fitness goals. Most of the people consider indoor cycling as a good option for reducing weight. It helps in preserving the muscle mass in the right places and reduction of unwanted weight from the fat accumulated areas.
In this article we provide you with some useful and unconventional tips that will help you in reducing the weight at a faster pace with indoor cycling:
Do not ride on empty stomach
Contrary to what various studies and physical fitness experts suggest that we should work-out on empty stomach, we suggest you to have healthy snacks 30 minutes before you plan to start cycling.
If you give your body some energy prone food instead of letting it to starve, it will result in more extended fruitful sessions. Your body will get the energy to keep going and learn to endure the fatigue. Also you will not start feeling hungry immediately after the workout which is usually the case with people who do not eat anything before exercising.
Mild snacks can be anything from a simple yogurt-almond bowl to one serving of banana fruit. You can even choose to have sprouts which will make you feel light and give requisite proteins to body.
Break the monotony
Most of the work-out sessions require you to carry on for at least 40 minutes to 1 hour at a stretch. People get bored of such work out classes as it becomes monotonous to keep yourself motivated at one thing for so long.
Therefore, we suggest that you keep short intervals of squats or stretching in between your cycling time. For example if you plan to do cycling for 45 minutes, then keep 3 intervals at every 15 minutes. Include stretching, crunches or long breathing inclusive exercises in the break time for 2-3 minutes.
Vary your speed
If your intervals are planned at duration of more than 15 minutes you can include variations in speed during indoor cycling. For example- cycle at high speed for 5 minutes, then moderate speed, then again high and then slow down before you break. Such variations keep your brain active and occupied along with facilitating the aerobic respiration during cycling.
According to Walter R., aerobic respiration refers to allowing maximum oxygen to reach your muscles. During workout we tend to breath fast which doesn’t let the oxygen to completely reach onto our muscle tissues. Moderations in speed will allow lungs to inhale maximum air, thus allowing transportation of oxygen to whole body.
Watch what you eat
People who workout, often assume that they can now start eating anything without looking at its carbohydrate and fat content. If losing weight is your aim then you should know that mere cycling will not help you in reducing the unwanted calories from your body unless you start watching over what you eat.
You need to make a diet chart and follow it religiously. Do not forget to include a lot of green vegetables and fruit juices in your daily diet. Try to skip the junk food as much as you can. Include healthy potions of high protein diet in daily schedule.
Stay active throughout the day
Do not calculate the calories burnt on the cycling meter as the only calories that you need to burn throughout the day. One needs to stay active all through the day even after an hour’s workout through indoor cycling.
If you sleep the whole day and workout for only an hour, it is not going to bring the desired results. You need to be active so that your body can sustain the calorie burning practice and digest what you eat.
For those who are in sitting job, they can include small lifestyle changes such as taking stairs instead of lift, walking for 10 minutes in lunch break, taking short breaks to stand and stretch throughout the day etc.
Conclusion
Although indoor cycling is a great workout routine to aid in losing weight but one needs to be consistent in this practice. The tips as given above will help in achieving the weight loss targets and help you attain an energetic lifestyle.
