Cycling Routine for Weight Loss: Aiming to Lose 1kg Weekly
Cycling is an effective form of cardio that can aid in weight loss. To lose 1kg per week, consider incorporating the following routine into your weekly plan:
- Monday, Wednesday, Friday:
- 30-45 minutes of moderate-intensity cycling (70-80% of maximum heart rate)
- Tuesday, Thursday:
- 20-30 minutes of high-intensity interval training (HIIT) cycling, alternating between bursts of effort (90-100% of maximum heart rate) and rest periods
- Saturday:
- Longer, endurance ride of 60-90 minutes at a comfortable pace
- Sunday:
- Rest
Additional Tips:
- Gradually increase intensity and duration as you progress.
- Focus on maintaining good form and a high cadence (80-110 rpm).
- Hydrate well before, during, and after cycling.
- Combine cycling with a balanced diet and adequate sleep for optimal results.
FAQs:
- How long does it take to see results? Results can vary, but noticeable changes may occur within a few weeks.
- Can I cycle outside on hills? Yes, hills provide additional resistance and can enhance calorie burn.
- Is it necessary to use a heart rate monitor? While it can be helpful, it's not essential for tracking progress.
- Can I cycle every day? Rest days are important for recovery.
- What other exercises can complement cycling? Strength training and yoga can enhance overall fitness and support weight loss.
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