How to Get Fit for Bike Riding

To lose weight. The aerobic activities such as cycling, are those that involve a constant intensity and prolonged effort. And let the sprint to the body's metabolism. It means that after the first 25 consecutive minutes of cycling, the body begins to burn fat. One advantage that continues to the end of activities. But the secret is consistency: you must ride with a good rhythm for at least an hour, but without having to get out of breath. The intensity just is what allows you to chat or sing while pedaling. How many calories can you burn? Hard to say exactly, because this value depends on the age, weight and how fat is distributed. In general, one can calculate that in an hour of activity, you burn about 400 to 500 calories. Cycling is a great way to tone the muscles of the legs and buttocks and combat cellulite. Depending on your needs, you need to adjust the ratio so as to gradually increase the effort. Without exaggeration, though, or is likely to inflate the quads too. Contrary to a popular belief, then, are also involved in cycling arms and abdominals. The first slightly, only because the muscles have to endure the strain of driving and vibration of the handlebar. For a complete workout, you can commit yourself to do only a few cycles of bending. Or a weekly session of body specific - building chest and arms. Abs, however, are already working hard because, while riding, they contract to keep in the position on the bike and, above all, to balance the muscle contraction which is subject to the back. To make the most of your training sessions, do so. When you get in the saddle, pedaling slowly for ten minutes, so you start to warm up, then stop and take a few minutes with gentle stretching. Stretch gently muscles of the legs, trunk and arms. After these exercises, go up again on the bike and pedaling for 30 minutes at high speed, but constant. Finally, end your workout with at least 15 minutes of more intense stretching (hold each position for at least 40 seconds), so good to stretch your calves, biceps, chest and upper back. They are the body parts that tend to shrink more when you were pedal. The five golden rules 1. Cure your clothes. To train, he wears shorts in the area of the padded horse. Avoid irritation of the groin and inside thighs. Above, in the summer you can wear only a shirt breathable: it is light and absorbs sweat. In winter, opt for tights technical material. And do not forget to protect yourself from the cold with a warm and waterproof clothing. 2. Keep an eye on the weather. In summer, do not train during the hottest hours of the day. And, when you go out, always wears a hat and brings a sufficient supply of water. In winter, do not use the bike in case of fog or ice are the most dangerous weather conditions. 3. Adjust the seat. For a comfortable ride even has the rear seat. If yours is big and too soft, does not fit the model opts for a narrow and rigid, which provides good support. In stores, you can also find models tailored for him and her. When you install, make sure it is properly adjusted. To verify this, do this: put yourself standing next to the bike. The seat should be up to your hip. 4. Controls movement. To avoid forcing the tendons of the ankle and knee, and to avoid straining her hips, careful how pedals: the knees should be perfectly parallel. 5. Learn to use the change. The use of speed must be adjusted by the slope of the road: reports short uphill (the legs meet less resistance, but it must run faster) and the relationships long, flat (are harder to push, but the wheels do more laps a ride). Calculate, then, that the optimal pace, in the plains is between 70 and 80 rpm.