9 golden rules of cycling training from Chris Baldwin

How to ride correctly to lose weight?

The result of training depends not only on the regularity and duration of riding, but also on other factors. These include the athlete's seating position, speed of movement, cycling route, heart rate and nutrition before and after exercise.

Landing

An incorrect cycling position can cause the load to be distributed among several major muscles instead of the complex tension of all the muscles listed above. As a result, the athlete gets tired faster, and the risk of injury or muscle strain (for example, in the groin area) increases dramatically.

To properly distribute the load, you need to raise the seat high and lower the steering wheel low. The body should be tilted forward, almost horizontally, and the legs should be able to fully straighten when landing.

Correct seating position on different types of bicycles

Riding speed

A slow walking pace is not suitable for rapid weight loss. To ensure optimal heart rate and frequent rhythmic muscle tension, you must maintain a speed of 15-20 km/h, depending on the road and your own capabilities.

During interval training, the speed of movement may vary. In this case, the heart rate should be monitored.

Too high a speed of movement (more than 25 km/h), especially among novice athletes, provokes an increase in heart rate to anaerobic and critical. The intensity of fat burning and the effectiveness of the exercise are significantly reduced, and the risks for the cardiovascular system increase.

Route

Losing weight requires high intensity and cadence. To maintain an even rhythm, it is recommended to choose a route that runs on flat terrain, without sharp slopes or high hills

It is not advisable to choose busy roads for regular trips: during training, the amount of oxygen entering the lungs is important

You can lose weight faster by using routes with slight inclines and inclines. Changing the nature of the load while maintaining a stable pace stimulates fat burning. With regular training, it is necessary to change the travel route once every 1-2 months.

The chosen route determines the type of bicycle: models with large wheels are recommended for riding on roads, and models with medium-diameter wheels are recommended for cycling in a park or forest. The bicycle must be equipped with a system that allows you to adjust the pedal speed.

Pulse

To calculate an effective and safe heart rate during exercise, you need to calculate the percentage of your maximum heart rate.

MHR is calculated as the difference between 220 and age (number of completed years). There are several pulse zones:

• rest zone – 35-40% of MHR;
• warm-up zone – 45-60% of maximum heart rate;
• fat burning zone – 60-70% MHR;
• aerobic zone – 70-80% of maximum frequency;
• high load zone (anaerobic) – 80-90% MHR;
• critical heart rate zone – more than 90% of maximum heart rate.

During the warm-up, you must adhere to the warm-up heart rate zone, gradually moving into the fat-burning zone, and while riding, do not fall below the fat-burning zone and do not rise above the aerobic zone. For example, for a 35-year-old person, the recommended heart rate during exercise is 110-150 beats per minute.

A 40-minute ride at an average pace burns 300-370 kcal with a body weight of 70 kg. Compliance with heart rate recommendations allows you to lose weight faster, since more than 50% of the energy in the aerobic and fat-burning zone comes from calories from fat reserves.

You can monitor your heart rate using a heart rate monitor or fitness bracelet.

Nutrition

To increase the effectiveness of classes, you need to adjust your diet:

• limit flour, sweets, fatty and fried foods;
• remove processed foods, smoked meats, pickles and foods containing trans fats from the diet;
• do not overeat;
• eat often;
• eat no later than 2 hours before the start of the bike ride and limit food 3-4 hours before bedtime.

The recommended amount of nutrients per day is: 1.5 g of protein, 1 g of fat and 2.5 g of carbohydrates per 1 kg of weight. The calculation must be made based on the desired body weight.

High intensity training[edit | edit code]

These workouts are performed at levels very close to or above lactate threshold. The goal of such sessions is to increase the lactate threshold, that is, to be able to run faster and longer. Here are three high-intensity training programs.

• 5x8 Hill Workout: This involves a 5-minute uphill and downhill recovery, repeated 8 times with a 10-minute warm-up and cool-down at a leisurely pace. Such training increases strength and endurance and requires a lot of effort; you won't be able to carry on a conversation while climbing a mountain.

• 5x5 Flat Intervals: This is riding at the limit at approximately 80-90% of your maximum heart rate for 5 minutes followed by a 90 second recovery, repeating the cycle 5 times with a 10 minute warm up and cool down in the riding format. at a leisurely pace. This session can also be done on a bike or turbo trainer.

• 60-Minute Threshold Riding: Warm up by riding leisurely for 10 minutes, then increase the pace to 75% of your maximum heart rate, which is close to your lactate threshold. Hold this load for 40 minutes. At this threshold pace, you should maintain the ability to speak, but with great difficulty, pronouncing no more than 3-5 words in one breath. To cool down, ride at a leisurely pace for 10 minutes. Again, this session can be performed on a bike or turbo trainer.

Dietary requirements[edit | edit code]

During high-intensity workouts, the body needs to get carbohydrates, otherwise you will not be able to perform such sessions. The daily requirement for carbohydrates is at least 5 g/kg body weight in women and 7 g/kg body weight in men. This is approximately 5-7 fist-sized servings, divided among meals and snacks. In addition, you will need 4-6 fistful-sized servings of protein (that is, 0.25 g/kg body weight each).

If you plan to do high-intensity sessions in the morning, make sure to include carbohydrates in your main meal the night before. Calculate your serving size based on the fact that you need 1-2 g/kg BW. Additionally, eat a similar-sized breakfast at least 1-2 hours before your workout.

If you plan to do your sessions in the evenings, make sure you consume 1g/kg body weight of carbohydrates at breakfast, lunch and afternoon snack before starting your session.

Refer to the sample high-intensity training nutrition plans presented in Chapter 2 to determine how you should meet your needs based on the time of day you plan to exercise.

After a hard workout, recovery plays a huge role. If you have another workout scheduled within the next 12 hours, recovery should occur within the first half hour after the end of the workout and include 1.2 g/kg body weight of fast-acting carbohydrates and 0.25 g/kg body weight of easily digestible proteins in liquid form - great Flavored milk or mocha shake will do.

If the next workout is scheduled no earlier than 12 hours after the previous one, recovery should occur in the first 2 hours after the end of exercise and include 1.2 g/kg body weight of carbohydrates and 0.25 g/kg body weight of proteins.

Exercise bike exercises: answers to all questions

Training on an exercise bike is an aerobic exercise aimed at burning calories and strengthening the muscle corset. The movements can be performed with different intensities and durations, depending on the desired result. The main source of energy during exercise is oxygen, which has a beneficial effect on cells, providing them with nutrition from the inside.

Exercise bike classes are suitable for both men and women who have problems with excess weight.

The main advantage of an exercise bike is its versatility and accessibility. You can install the structure even at home and practice at any convenient time. If other family members live in the house, they will also be able to evaluate the purchase and take part in the training.

Benefit for health

Diligent pedaling will diversify your morning exercises or completely replace going to the gym. Saturating the body with oxygen and prolonged measured exercise has a beneficial effect on all organ systems and also helps solve a number of problems. The main useful functions of the exercise bike:

• develops leg muscles;
• makes joints mobile and strengthens ligaments;
• improves the functioning of the cardiovascular system;
• normalizes breathing;
• increases the body's endurance;
• promotes figure correction;
• burns fat;
• accelerates blood circulation;
• calms the nervous system, relieves stress.

An intense workout on an exercise bike will give you sound sleep and a good mood for the whole day.

Exercise bike for weight loss

In order to reduce your proportions and get rid of excess calories, exercise on an exercise bike should be targeted. All movements must be performed slowly and smoothly. Efficiency is achieved through prolonged exposure to problem areas.

ADVICE! Selecting the minimum load in the simulator settings will help you maintain your strength and increase the training period.

On average, about 400–700 kcal are burned in 1 hour of exercise on an exercise bike. If you follow the program daily, you can lose from 3 to 5 kg per week, which is about 10–15 kg per month. Much depends on factors such as initial weight, balanced diet, drinking regimen, and compliance with all training rules.

Impact on legs

During cycling exercises, the muscles of the legs, buttocks, abs and waist are worked. The first ones are the most vulnerable. Intense and frequent training gives the calves relief, increasing their volume. To maintain a feminine silhouette and give your legs slimness, you should stick to a calm pace. Before training, the muscles are warmed up, and at the end, stretching is performed.

Training programs

We would like to point out that drawing up any training plan is an individual process that takes into account many factors. To build a training process, taking into account the runner’s goals, you need to contact a qualified trainer

Below are examples of interval training that can be effective training tools for any amateur runner.

Every amateur runner should start their workout with a light jog (warm-up) lasting 10 minutes and stretching the main muscle groups. At the end of the workout, you also need to do a cool-down in the form of a 10-minute easy run at a low heart rate.

There are two categories of interval training programs: for beginner runners and for experienced runners.

For Beginner Runners

• Fast 1000 meters (pulse zone 130-150 beats per minute);
• Jogging 800 meters (pulse zone 100-120 beats per minute).

Repeat 4-5 intervals.

For experienced runners

• Fast 1000 meters (pulse zone 140-160 beats per minute);
• Jogging 600 meters (pulse zone 110-130 beats per minute).

Repeat 6-8 intervals.

Pay special attention to including fartlek in your training plan.

1. Preparatory (basic) fartlek.

During a long workout, speed up for 1 minute every 6 or 7 minutes. The acceleration pace should be 10 to 20 seconds per kilometer faster than the normal pace of the “slow” portion of your long workout.

1. Standard fartlek.

Perform this type of training in a standard athletics stadium. You need to perform 5-7 fast segments of 400 meters at a pace that will be approximately 20-30% slower than the maximum pace. Accelerations are performed through a 400 meter segment, which will be slightly slower than the fast segment, by about 5-10 seconds.

Maximum pace 5 min/km. The fast section should be run at a pace of 5:10 min/km)

Video about fartlek and variable running

If you decide to set ambitious goals for yourself, then you will definitely need to choose a starting point. And a preparation plan for any competition should be an integral part of the path to achieving sports goals.

Principles of cycling training

The basic principles of effective cycling training for weight loss are:

It is recommended to do muscle stretching exercises before and after the trip.

1. Systematicity. To correct your figure, you need to exercise at least 3 times a week. There is no need to train every day, because restoration of muscle fibers requires at least a day. In between classes, you can do light exercises and stretching. If cycling is only possible 1-2 times a week, the missed lesson should be replaced with fitness, dancing, Pilates or another sport.
2. Increasing duration. The first workouts should last no more than 15-20 minutes. The duration of the load increases by 5-10 minutes each time, which allows you to gradually strengthen the muscles and tendons, avoiding injuries, sprains and severe soreness.
3. Optimal load intensity. The intensity of the load is determined by the speed of movement, heart rate (HR) and pedaling. A calm pace does not allow you to thoroughly work out your muscles and stimulate fat burning, so while cycling you need to monitor your heart rate, increasing the speed as your heart rate decreases. The recommended pedaling frequency is 90 times per minute.
4. Protection from damage. Special sportswear, gloves, knee pads, elbow pads and a helmet will help avoid injuries and chafing during cycling. The areas at risk when pedaling are the knee joints, the iliopsoas muscle and the Achilles tendon. If you experience pain in your legs, you should stop exercising. If the pain intensifies over time and is accompanied by other symptoms (swelling, redness), you should consult a traumatologist or surgeon.
5. Proper breathing during exercise. Excessive and labored breathing can lead to stabbing pain in the side and a decrease in the intensity of the exercise. You need to breathe regularly, through your nose, with a frequency of about 1 inhalation or exhalation per 2 revolutions of the pedals (one for each leg). Before climbing, it is recommended to increase the frequency of inhalations in advance, since moving uphill requires a larger volume of oxygen.

Changing the intensity and type of exercise has a beneficial effect on the weight loss process. For example, you can climb steep hills at a brisk pace while walking your bike alongside you. This load allows you to maintain a high heart rate and avoid excessive stress on the joints and ligaments.

Cycling can be replaced by exercise on an exercise bike. To maintain muscle tone and activate blood circulation, 20-25 minutes of exercise at an average pace is enough, and to lose weight you need at least 40-50 minutes of exercise at least 3-4 times a week. The effectiveness of an exercise bike is lower than that of cycling.

Before exercising on a bicycle or exercise bike, you should do a warm-up - swinging and rotating your legs, squats, etc. After training, a cool-down is required - a set of exercises to stretch the muscles and reduce the level of stress hormones.

The cool-down after cardio consists of aerobic exercise with a gradual decrease in heart rate (for example, running or brisk walking) for 5-7 minutes and a 5-minute stretching of the muscles being loaded (hips, legs, obliques).

March on the calendar. The calendar winter is over, but in fact, in most of Russia, winter will last until the end of the month, or even more. But it’s time to get ready for the competition season in full.

Conducting cycling training outdoors is impractical and dangerous. Although, of course, there are people who ride bicycles around the city both in winter and in summer, we do not recommend doing this. You can take a bike, but this is not the best option if you are preparing for road racing. This is where a brilliant invention of sports engineering comes to our aid - bicycle racks.

In this article, the trainers of the JusTTri sports club will talk about the types of bicycle stations, their purpose and give valuable recommendations on how to effectively train on them. These recommendations are nothing more than full-fledged training aimed at solving certain problems in cycling training.

There are 2 types of machines:

1) Roller skates are an excellent option for training balance and proper pedaling, but not the best in terms of quality preparation for the road.

2) Turbo machines - allowing you to adjust the load during training. Popularly referred to as “rear wheel mounts”. They, in turn, are divided into many types.

Based on the method of attaching the bicycle to the machine, turbo machines are classified into two types. In the first, the bicycle is secured to the rack as a whole - along with the rear wheel, against which the shaft is pressed, creating a load. The second type is machines with a flywheel, which themselves act as a rear wheel. Accordingly, the rear wheel is removed from the bicycle before training and the chain is thrown onto the mechanism of the machine.

EVGENIY ZHUIKO STORIES

The machine can be used to perform many exercises more effectively and safely compared to road training. The machine can also be useful for recovering from injuries, but it is better, of course, to do without it.

Speed ​​and mileage on the machine have a completely different reality compared to driving on the highway, so the watch, heart rate and power sensor will help us determine the intensity and quality of the workout. Due to the specifics of working on the machine (being in one place, which can affect psychology), I recommend use: player, TV, laptop, Zwift, etc. All this will have a beneficial effect on performing exercises and working on the machine.

From personal experience, I can say that the following physical qualities of a triathlete can be very efficiently trained on the machine:

1. general endurance
2. pedaling technique
3. special endurance

An example of training on a turbo machine to develop pedaling technique.

Duration – 50 minutes.

The main goal of the training is clear. To talk about the quality of technology, you need to understand its physics.

There are 4 main phases of pedaling. If you take the dial, the phases are at 3,6,9 and 12 o'clock. In all these phases, you should strive to apply force evenly.

In the main task of this workout, we will improve our pedaling technique. We unfasten one leg, place it on the “frame” of the bike station and begin pedaling with one leg. Choose a gear with which it will be comfortable to do this with a cadence of 60-70 rpm. You will immediately feel all the errors in technology and “Dead zones”. They will occur at the moment when you made more effort in one phase than in the next. Listen carefully to the sound of the machine; ideally, the sound should be uniform. If undulating pauses and gains occur, try to pedal more smoothly. Start pedaling with minimal cadence, and once you can pedal slowly and evenly, gradually increase your pedaling speed. Spin one leg for 1 minute. Then we change the leg. After we have unscrewed for one minute with each leg, we fasten both legs and begin to pedal at a cadence of 100 rpm.

1) Warm up 15 min. uniform riding with a cadence of 90 rpm and a heart rate in the first zone.

2) Main task: 1 min. left leg rotation 1 min. right leg rotation 1 min. two legs, cadence 100 And repeat this 4-5 times

3) 10 min. driving with a cadence of 90 rpm and a heart rate in the second zone.

4) 5 min. hitch in the first zone.

This workout will allow you to improve your pedaling technique and use your energy more efficiently when riding a bicycle.

VLADIMIR PETROV STORIES

What can you say about the roller machine? In my opinion, compared to other types of machines, this is the easiest way to get on a bike correctly. The advantages of a roller machine are known to everyone, but I will list them: balance develops, you begin to feel the bike better, get used to the seating position, and smooth pedaling is developed (especially if you spin the machine on a track bike with a fixed gear).

To develop balance, a sense of bike control and variety of training, you can use riding with one hand, without hands, and alternately twisting one and the other leg. By including training on a roller machine in your preparation, you don’t have to worry about your ligaments when you start to storm the mountains on your first highway trips, but you most likely won’t have enough strength. Therefore, I advise you to add strength and static exercises to training on the machine, aimed at developing the strength of the leg and core muscles. Such exercises can be performed after training or included several series in training on the machine. This will help you work and engage more muscles and increase strength and power.

An example of training on a roller machine to develop balance and coordination.

Duration – 50 minutes.

1) Warm up. First, we do a little warm-up of the joints and muscles and then we get on the bike.

2) 10-15 min. rotate evenly with a cadence of 85-90 rpm and a pulse in the first zone.

3) Then we do 5 smooth accelerations of 1 minute each with increasing pedaling frequency. That is, you start with a cadence of 50-60 rpm and gradually increase it to the maximum.

4) Main task: Take one hand off the steering wheel and hold the steering wheel with the other hand. 1 min. left hand1 min. right hand 2 min. riding in an aero position (if it’s a road bike, then we take hold of the “bottom” or “steering wheel”; if it’s a TT, then we lie down on the “lounger”) 1 min. acceleration in a comfortable position Get off the bike and perform 20 static-dynamic squats. We repeat this series 4-6 times

5) Cool down: 10 min. uniform riding with a cadence of 85-90 rpm and pulse in the first zone

Roller machines are great for teaching how to balance on a bicycle and help improve technique, but to learn how to roll on them, you need a place with mats and enough space, because falls, especially in the first stages, are inevitable.

BY GEORGE KAUROV

I recommend to my students to buy turbomachines with a flywheel, because... they are the most productive. A machine with a flywheel allows you to pedal using all phases, and to a greater extent imitates driving on the road. Thanks to the machine, you will be able to prepare your legs for the season, and when the time comes to hit the road, it will be much easier to do, since you will no longer be “from scratch.” You can also do very good strength training on the machine. Even in summer you have to periodically train on the machine, because... Sometimes heavy traffic on the highway and weather conditions do not allow the necessary work to be done.

An example of training on a turbo machine with a flywheel to work out the PANO zone.

Duration – 1 hour 25 minutes.

So, the main goal of the training is to work out the TANO zone (anaerobic metabolic threshold) with the goal of increasing speed at the TANO level in the future.

PANO is one of the most important indicators in triathlon training. The higher your speed at the PANO level, the faster you can go without muscle acidification. Of course, the full IRONMAN and IRONMAN 70.3 triathlons take place at speeds and heart rates below the PANO zone, but it needs to be worked on in order to push the limits of speed reserves.

1) Warm up. Before you get on the bike, you need to warm up a little, twist your knees, and generally do a classic warm-up. This will minimize the likelihood of injury.

2) Warm up on a bike. 15 minutes of quiet riding in the first intensity zone.

3) 3-4 accelerations lasting from 1 to 1.30 minutes. Accelerations are performed at an intensity at which you could confidently work for about an hour (the border between zones 2 and 3).

4) 3-4 accelerations for 45 seconds with an intensity at the PANO level or slightly higher. Between segments, sufficient rest is taken so that the pulse returns to zone 1 and breathing is restored.

5) 5 minutes of quiet driving.

6) Main task: “Gorochka” – intervals of 5 minutes, 10 minutes, 15 minutes, 10 minutes, 5 minutes. The intensity at these intervals should be at the level of your ANSP. Rest between intervals for 5 minutes. If you are already a trained racer, you can add a few more intervals. The total operating time in the ANSP area must be at least 30 minutes. For me it takes 40-60 minutes. I do not recommend spending more than an hour in the ANSP area. Overwork is possible, which means all your efforts will be reduced to zero and, on the contrary, will only worsen the result.

6) 10 minutes light rolling. Swing your legs in zone 1 with a cadence of 90-10 rpm.

7) After training, you MUST do a good stretch.

Remember, if you have just started doing triathlon, you should not immediately start training at the PANO level; at first you will still have to suffer through long and monotonous “sitting” on the machine at a low heart rate, but without this you will get nowhere. Such workouts develop your heart, circulatory system and strengthen your muscles and ligaments, so don’t forget about them.

EVGENY NIKITIN TELLS

A bicycle station is an excellent helper for triathletes in the winter. Now there are bicycle stations on which you can simulate almost any load (read “track”). They may be needed at almost any time of the year. On a bike station you can perform workouts that are not always possible to do on the road.

An example of training on a turbo trainer to increase overall endurance and increase explosive power.

1) Warm-up Before this workout, joint warm-up is required. Before you get on the bike, stretch your ankles, knees, and pelvis with rotational movements, and carefully perform swings.

2) Warm up on a bike. 10 minutes of uniform rotation with a cadence of 90 rpm and pulse in the first zone

3) Within 5 minutes we do 4-5 smooth accelerations, gradually increasing the cadence. The minimum and maximum cadence values ​​are selected individually.

4) Immediately perform 3-4 maximum accelerations for 30 seconds. Rest (even pedaling) between accelerations should be 1-2 minutes in order for the pulse to drop back to the first zone.

5) Main task: 10-15 maximum accelerations lasting 1 minute. The main task is to show maximum power for one minute and distribute efforts evenly within each “maximum” minute. It should not be that for the first 20 seconds you work at a power of 400 W and the remaining 40 at a power of 250 W. The force should be evenly distributed throughout the entire minute. That is, the effort here is maximum for a minute of work.

Rest after each such acceleration should last until complete recovery. Usually this is 2-3 minutes of uniform rotation in the first zone. At the beginning of the task it will be smaller, but towards the end it will increase.

6) 20 minutes of rotation at a pulse of 90% PANO and a cadence of 90.

7) Cool down for 10 minutes of uniform rotation with a cadence of 90 rpm and pulse in the first zone.

After training, be sure to do a good stretch for all muscle groups in your legs and back.

This workout will allow you to improve your overall endurance and better respond to changes in pace and terrain in the race. It is very important to monitor recovery after each acceleration.

We conduct similar training at the JusTTri Triathlon Center using an oximeter. This device allows you to accurately determine the moment when the muscles have fully recovered after interval work and you can begin the next acceleration. The pulse does not always recover at the same time as the muscles; usually the muscles need a longer recovery period. It is extremely important to begin each subsequent acceleration when the muscles are definitely ready for it. Otherwise, this training will have a completely different effect - working on acidification.

Training on the barre will help you not only get through the winter with benefit, but also get in shape for competitions. It is worth remembering: the machine will not completely replace driving on the highway. If you think that you can “go” from the machine, then you are somewhat mistaken. Thanks to the bicycle station, you can improve your performance to a certain extent, work on your technique, prepare your muscles and ligaments for work, and conduct many useful and interesting workouts. But it cannot replace full-fledged training on the highway. The best option to practice cycling on the road, especially if you are just a beginner triathlete, is to work with a coach personally or attend the JusTTri basic training camp. As part of the JusTTri online training, our trainers will help you diversify your training on the bike station.

We wish you good and fruitful training!

How long do you need to pedal to lose weight (table)

Below is a table that you can use as a guide when training. However, these numbers should not be considered absolute: for the most part, they are just a guideline that you can take into account when creating a training schedule and determining the duration of each workout. In addition, you can use the energy consumption table.

Generally speaking, you need to exercise for about 40 minutes: it is this kind of training that allows you to deplete glycogen reserves and start the process of processing adipose tissue. Thanks to this, you will be able to burn calories in a targeted manner and turn on the metabolic process during the non-training period.

Calorie expenditure varies depending on the level of training of the body: at the initial stage (the first six months of training), your body will spend more calories, since the load will be specific to the body. Further, after the physical condition of the body improves, calorie expenditure will decrease, and the body will spend energy more carefully and rationally. This will make it more difficult for you to achieve the desired level of calorie burning, but your overall metabolism will be better.

Attention! Losing weight is a complex process, and calories in this matter are only a guideline that helps you follow a specific exercise schedule and track your own achievements. However, you shouldn’t expect to lose weight right away.

Once you have burned a certain amount of calories, fatty tissue disappears gradually throughout the body. To evaluate the result, focus on reducing body volume.

The number of calories burned is greatly influenced by speed. As a rule, the higher the speed, the more calories are burned, but it is not always the fat tissue that is processed. Therefore, speed is not the highest priority in this case. We'll talk about this briefly below.

Body position also has a certain impact. These figures are indicated for the vertical version of the standard type simulator.

The best workouts for weight loss[edit | edit code]

https://youtube.com/watch?v=XdPXePMmB8U%3F

Yuzhakov Anton HOW TO EAT AND TRAIN TO GET RESULTS

It has been scientifically proven that aerobic training (or cardio training) is most effective for burning fat and creating a ripped figure in men and women. In the long term, vigorous physical activity has a greater impact on weight maintenance than diet. Aerobic training strengthens the cardiovascular system, increases endurance and performance of the body, and improves mental state. Aerobic training speeds up recovery from mental stress and increases resistance to stress. This aerobic training program is universal; using it, you can create an individual training program that suits you best.

The study showed that interval cardio training (3 times a week, 20 minutes each, excluding a 10-minute warm-up) allows you to reduce weight by about 1.5 kg in 3 months of training. According to the results of the study by M. Heydari, fat loss was 2 kg, while a slight increase in muscle mass was observed (+ 0.5 kg of muscle). Strength training produces worse results. It is worth noting that these tests were conducted on volunteers who did not change their usual diet and daily routine. Read more:

workouts and metabolism acceleration.

Thus, training contributes only 15-20%

contribution to building a figure,
50% is diet
,
25% is sports nutrition and pharmacology
. High-quality results can be obtained much faster if you use an integrated approach.

How to improve your aerobic training results?

Strength and endurance training

As the ancient saying goes, to learn to swim in the Yangtze River, you need to swim in the Yangtze River. To start, you just need to ride your bike more. Choose a beautiful route and go. Let it be 20-30 kilometers through a forest park, in any case they will be used for future use. Further more, increase the distance, pace and number of climbs, but do it in such a way that any next hill does not bring you to the state of a weaving felt boot. You don't need such an overload.

When your muscles begin to at least guess about such a phenomenon as tone, you need to move on. Welcome to the wonderful world of real cycling training. By pulse. You can read about this in this article. You will need to purchase additional equipment. Namely, a heart rate monitor. It's very convenient to use one that fits on your chest and syncs with your cycling computer or Strava. These workouts will give you huge gains in pure strength and endurance.

It’s worth doing a couple of these a week. Train in the forests, with a large climb, and sometimes it doesn’t hurt to make forays on roads, dirt or not. Driving a hundred to one and a half kilometers at least once a week will not be superfluous. For variety, you can even drive a couple of brevets during the season. They will also give you a medal for this, which will add to your confidence in the correctness of your chosen path. But we are still interested in mountain biking, don’t forget. Trails don't care how many hundreds of miles you can ride in one sitting. Therefore, here we come to the second type of training.

Loads and results

choose the load depending on your goals.
The final result of training depends on the load.

• to pump up the muscles, use high resistance, the muscles work the entire cycle;
• For weight loss, choose a medium resistance level.

How is training intensity determined?

The intensity of the workout depends on the selected speed:

• light - 15–16 km/h;
• average - 19–20 km/h;
• moderate - 22–25 km/h;
• high - 27–30 km/h;
• very high - from 35 km/h.

Interval training for weight loss

alternate between fast and slow paces.
This weight loss system is suitable for an exercise bike. Interval riding will reduce the risk of fatigue injuries and allow you to complete more repetitions in less time.

This is a good way to combat fat stores because it burns more fat than monotonous exercise. The point is to alternate between fast and slow tempos.

The fast phase lasts no longer than 60 seconds, which does not allow the body to move into the comfort zone.

Research results confirm the effectiveness of this type of training. Scientists conducted studies and found that women who periodically increased their pace by 8-12 seconds lost more body fat in 20 minutes than those who exercised monotonously for 40 minutes. Reviews of people losing weight on an exercise bike can be found here.

Interval riding helps you lose weight not only in your legs, but also in your stomach, although it seems that the abs are not involved in such loads. The method is suitable for those who do not have time to train 4-5 times a week - in this case, 3 times a week is enough.

Beginners can begin interval training after mastering the initial training program.

Interval training is prohibited due to health problems. Contraindications include a weak heart and chronic diseases. Therefore, before a cycle of classes, consult a doctor about whether it is possible to conduct classes in this mode. Such training is carried out in courses. After a month of interval training, they switch to uniform training, and after another month the course is repeated.

Burn fat with cardio training:

Cycling Intensity and Duration to Burn Fat

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A very common mistake people make is their cycling pace. First there is a desire to burn excess fat in the body, then they buy a bicycle. And then they just leisurely ride a couple of times a week, at a snail’s pace, and think that this will help. We have to disappoint. Even if it helps, it will take a couple of years. Denying speed and intense driving is fundamentally the wrong decision if you decide to get rid of excess fat.

Why do you need interval training on a bike? They are helping:

• significantly increase calorie consumption;
• shift the anaerobic threshold, which in the future will allow you to ride longer without fatigue in your legs;
• you become faster, which means you burn more calories;
• After training, the body continues to burn calories (for 12 hours).

Calorie consumption

Calculating consumption is easy if you know the formula. And we will help you. Below is the table for a person weighing 68 kg. For your weight, the formula will be: “weight + number in brackets of the column “burned”).

Eat right

A specific training program is good, but nutrition is also important. The question is quite complex, because disagreements about how to eat exist not only among amateurs. There is an ongoing debate about nutrition among professionals. Athletes, coaches - everyone argues. There are many diets, but the truth remains approximately the same: there should be fresh food on your plate. Vegetables, fruits, foods high in protein and unsaturated fats - all this should be present in the diet. And, of course, you need to enjoy food.

How to burn even more fat

This program is suitable for those who have spent the whole summer in the saddle, but still want to lose 2 to 7 kg. The short-term goal would be to lose 0.2 to 0.7 kg of fat per week. Below is a 5-week plan that will help you achieve results. Use it, discipline yourself and everything will work out.

And a table for 5 days:

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Is it possible to lose weight by pedaling an exercise bike?

With regular and targeted training, you can achieve the parameters you dream of.
To do this, you need to practice constantly, and not occasionally. The key to success is also proper nutrition during exercise and avoidance of high-calorie foods. In addition, you need to be very careful when choosing an exercise bike, especially if it is purchased for exercise at home. It should be convenient and comfortable: first of all, this concerns ease of fit and the ability to adjust the seat

When choosing a vertical or horizontal exercise machine, you should pay attention to what type of landing is preferable for you

On a note! The type of load does not matter much, so when buying an exercise bike for weight loss, you can choose any type: mechanical, magnetic or electromagnetic.

Mini-models of exercise machines are very popular. They fit perfectly into the dimensions of any apartment and help you lose excess weight just like their larger “brothers.” Let us remind you that there are as many as 12 types of exercise bikes.

You train mindlessly

Working out on machines can be quite boring. Here's how you can revive them:

• Entertainment: If you just need some time in the saddle, watch a movie while exercising. "The key is to be distracted," Newkirk says.
• Set a goal: Trying to maintain or lose weight? Working on your pedaling technique (by the way, roller machines are better for this)? Knowing what you're riding for, Newkirk recommends, will help you stay focused during your workouts.
• Structured workouts: Variety is key. If you're constantly pedaling as hard as you can, you'll soon get tired of it, no matter what you're looking at. "You can do a variety of exercises to kill time," Newkirk says. Even a simple anaerobic threshold exercise of three repetitions with 10 minutes on the bike and 5 minutes rest adds up to 45 minutes of structured training. Newkirk is a big fan of new smart cycling machines, with access to training apps or online services like Zwift. “The new programs that control your smart bike are great because you don't have to worry about anything. They automatically change the resistance, and all you have to do is pedal.”
• Social Training: Still Bored? Try working out with other people, both in reality and in a virtual environment. Some of Newkirk's clients love the Zwift service, which gives them the opportunity to compete with other users. There are also those who prefer real group classes. "You don't have to look for special courses," Newkirk says. “All you have to do is gather a few friends and you won’t notice how the time flies.”

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Interval training

There are many methods using intervals, but the essence is the same - short-term exposure of the body to loads close to maximum and subsequent alternation of them with rest. Simply put, you choose a flat section of the road with good asphalt and push almost as hard as you can for a minute, then drive quietly for a while, then push again, and so on.

Ideally, so that this exercise does not become harmful, you need to visit a sports doctor and measure the parameters of your body in order to know at what heart rate value you can do the intervals.

Interval training, when done correctly, provides an amazing increase in results, both on climbs and in terms of average speed. Even if you don’t take them seriously, but simply try to alternate between increased load and rest, you will notice the result very quickly. At one time, in a couple of months, I increased my average on a road bike from 28 to 32 km/h on a control lap of 50 km.

The benefits of cycling

Cycling is an effective combination of aerobic and anaerobic exercise. It allows you to increase your heart rate, having a beneficial effect on the fat burning process, and work several muscle groups at once.

What muscles does cycling train?

Muscle work while cycling

1. Muscles of the anterior abdominal wall (abs) and oblique abdominal muscles. They are activated by leaning the body forward while riding and maintaining the body in the correct position.
2. Quadriceps (quadriceps muscle). The quadriceps muscle, which makes up the front and side of the thigh, is involved when pressing the pedal and extending the thigh and lower leg. This requires the most effort, especially when riding uphill, so the quadriceps experiences the highest stress.
3. Femoral biceps. The biceps muscle (biceps) is located on the back of the thigh. It works the moment the bicycle pedal goes up. The back of the leg is one of the most problematic areas, since thorough biceps training is only possible when using contact pedals and special shoes.
4. Large gluteal muscles. The muscles of the buttocks work in tandem with the femoral quadriceps and maintain balance while riding.
5. Calf muscles. The calf muscles are activated by extending the foot at the end of the pedal stroke. They do not experience the greatest stress and tolerate hypoxia well, so their development proceeds without severe soreness.
6. Iliopsoas muscle. The iliopsoas muscle fibers run in the groin area. They help to extend the hip while pressing the pedal and bend the leg at the knee when moving back. This part of the leg is the most vulnerable to prolonged work: pain in the groin area indicates the need to stop training.

The upper body and arms also work to a small extent to help maintain support on the handlebars of the bicycle. With the correct position of the back, the arms and shoulders are used minimally and experience predominantly low static load.

The main enemy is excess weight

Nothing reduces your ability to ride a bike well uphill like being overweight. Even though you have strong pumped up muscles under a layer of fat, you will always blend in with lighter cyclists on climbs.

A large percentage of fat is not only a mass that you need to carry around, but also evidence that something is not working correctly in your body. Where there is excess weight, there is high blood pressure, cholesterol, and cardiovascular problems.

Lose weight while you are young, before irreparable damage is done to your body - read about my experience.

Excess muscle mass can also be considered excess weight - I have seen more than once how athletic guys with their tongues behind their shoulders slowly and sadly climbed a more or less protracted climb, despite the fact that it was impossible to keep up with them on level ground.

A set of exercises for weight loss

1. Squats
2. Bench press with medium grip
3. Military bench press
4. Wide grip lat pulldown to chest
5. Barbell row to the chin
6. Extension of arms on a block
7. Leg extension
8. Barbell curl
9. Standing leg curl

Note: All exercises are performed in 2 sets of 10-12 repetitions (taken from the book “The Abs Diet” by David ZincZenko). I recommend these comprehensive workouts because they help my brother stay lean and ripped all year round. The second exercise is provided so that you can make changes to the program after a couple of weeks if you want.

It is worth sticking to the program for at least 4 weeks.

Note: Rest and train according to the following schedule.

• Day 1 (training)
• Day 2 (rest)
• Day 3 (training)
• Day 4 (rest)
• Day 5 (training)
• Day 6 (rest)
• Day 7 (rest)
• Repeat the same thing!

Cardio training

Note: Just vary the way you do your cardio, such as 2 days on the stationary bike, then 2 days on the elliptical or treadmill. Next week, jump rope and swim. It's simple.

How much strength training should be included in a fat loss program?

In the same volume as you did before you started burning fat

However, if you have not burned fat before, you should train exactly as the program prescribes, whether you are a beginner or an experienced athlete

Strength training is the key to burning calories and maintaining the anabolic process.

How much cardio should be included in a fat loss program?

As stated above, there should be no more than 4 workouts per week.

Note: Do cardio within 20 minutes after strength training because glycogen is used up during strength training and the body will primarily burn fat for energy.

Cardio helps you reach your goals

Do cardio for 15 minutes at an intensity that gets you sweating and breathing faster. The heart rate should be at least 65% higher than normal. Of course, you will adapt over time, so it only makes sense if you build up the intensity.

Here is a technique that will help you burn maximum fat:

• in the first week, write down the distance you covered in 15 minutes;
• next week try to walk a greater distance in the same amount of time.

You will, in turn, become stronger and burn more fat in the same amount of time due to the fact that you trained more actively.

Video - The best fat-burning workout or how to lose 10 kg?

What results can you expect from the program?

If your body mass index is 30-35, then you may be able to lose 13-22 kg. There is no telling how useful this program will be for you! It depends on your effort if you do it right.

My brother, for example, lost 18 kg in a year! This is a great way to transform your entire life! He is slim and has six-pack abs.

ENJOY this program. I had to write about my own experience. My family member has proven the effectiveness of this program!

Based on materials:

https://www.bodybuilding.com/fun/wotw12.htm

Interval training on an exercise bike: how to build

* Determine your workout heart rate zones. “When it comes to interval training, it makes sense to focus specifically on the pulse,” insists Anastasia Yatsyna. — Otherwise, the idea of ​​“intensive” and “weak” load is subjective and very arbitrary. You may underestimate her and simply not be able to cope with the class. Or overestimate and not get any benefit from it. To avoid mistakes, calculate your maximum heart rate (using the formula 220 minus age). During intense work, your heart rate (HR) should be in the zone of 70-80% of the maximum; during rest, it should be approximately 50% of it.” Buy a heart rate monitor and rely on its readings.

* To increase the load and move to intense work, increase the resistance or speed. The first method is more suitable for well-trained athletes and allows you to work your leg muscles. The second one can be recommended for those who are weaker. “In this case, the resistance needs to be reset, but not to zero,” says Anastasia Yatsyna. — To adjust the load, first turn it all the way to “idle”, then increase it until you feel a slight grip on the road. It is with this clutch that you will pedal as quickly as possible, bringing your heart rate to a high level. And rest with a little more resistance.”

* Listen to yourself. The given heart rate indicators are not a reason to necessarily catch up with your heart rate to them. “If you quickly run out of steam while pedaling at a heart rate of 70% of the maximum value, do not raise it even higher, to 80%,” says Anastasia Yatsyna.

* Vary the time of intense work and rest. Is it difficult to withstand 60 seconds of intense exercise? Reduce this interval to 30-40 seconds. 75 seconds of rest were not enough to restore breathing, increase this time by another 15-20 seconds. Start the next push only when you are ready for it. But it is better to leave the number of cycles (8-12) unchanged.

As, by the way, is the case if an intense workout on an exercise bike seems too easy to you. The expert does not advise in this case to further increase the load, further increasing the heart rate, reducing the rest time and increasing the duration of high-speed jerks. “When you study according to the Little-Gibal scheme, you get quite sufficient load,” emphasizes Anastasia Yatsyna. — They’re just well prepared. In this case, it is better to include other interval training in your schedule, for example on the elliptical or treadmill.”