Bicycling, in addition to being an agile and inexpensive mode of transportation, is an opportunity to lead a healthier life. We propose an easy and effective plan to model your body in a few weeks.
Summer invites us to go out, to do outdoor activities and to want to see ourselves better. Most of us probably know how to ride a bike and even have one at home. The time has come to start moving and abandoning sedentary life. With a proper plan and consistency, in a few weeks you will lose those extra pounds and feel better.
Biking is an aerobic activity that allows us to exercise our muscles without having a strong impact on our joints. In addition, it is a suitable exercise for almost everyone as we can adapt the intensity, time and distance we travel to our abilities.
When riding a bicycle we can use different muscle groups alternating active physical work with rest periods (we pedaleamos with intensity, pedaleamos to a minor intensity or we do not pedaleamos). This type of work allows us to do a physical activity that, if it is gradual, avoids us to end up giving up or exhausted.
Bicycling has many physical and emotional benefits:
- Free your mind
- Improves mood
- Prevent stress
- Tones muscle mass
- Improves lung capacity
- Helps prevent osteoporosis
- It slows the development of high blood pressure
- Lowers “bad” cholesterol levels and increases “good” cholesterol
- Stimulates balance (if not fixed bike)
However, in order for cycling exercise to be a real body work and see its results, we must differentiate it from a simple bike ride or opt for a stationary bike. Here we suggest a plan (which can be done with regular or stationary bikes) that will allow you to lose weight while feeling better and better.
Bicycle plan for 8 weeks
- Week 1 and 2: Frequency: three times a week. Pre-heating: Pedaling at a moderate pace for 10 minutes. Intense cycling for 5 minutes. Cooling: Pedaling at moderate pace for 5 minutes; total time: 20 minutes.
- Week 3 and 4: Frequency: three times a week. Pre-heating: Pedaling at a moderate pace for 10 minutes. Cycling at an intense pace: 3 times of 5 minutes each. Cooling: Pedaling at a moderate pace: 3 times 5 minutes each. Total time: 40 minutes.
- Week 5 and 6: Frequency: four times a week. Pre-heating: Pedaling at a moderate pace for 5 minutes. Cycling at an intense pace: 4 times of 5 minutes each. Cooling: Pedaling at a moderate pace: 4 times 5 minutes each. Total time 45 minutes.
- Week 7 and 8: Frequency: four times a week. Pre-heating: Pedaling at a moderate pace for 10 minutes. Cycling at an intense pace: 5 times of 5 minutes each. Cooling: Pedaling at a moderate pace: 5 times 5 minutes each. Total time 60 minutes.
The most important thing is to devise a program that allows us to exercise gradually and then increase the intensity. The most common mistake made by beginners is to pedal in a too high gear that only causes fatigue and overloads the knees.
Elongation to prevent injury.
It is advisable to stretch the muscles before and after any physical activity. Do these exercises slowly and consciously so that you don’t get hurt.
Stretch back and rear leg muscles: Sit with one leg flexed and the other leg straightened, bend the trunk over the thigh of the leg straightened. Hold that posture for 20 to 30 seconds and relax. I repeated three times with each leg. If you take the sole of your foot with your hands and push it forward, you will be stretching cuff links as well.
Elongation of the buttocks: sit with your legs stretched, cross the right knee over the left knee, elevate the left leg to bring the right knee closer to the chest. Hold for 20 seconds and relax. Repeat three times with each leg.