How to Bike for Weight Loss & Toning

Biking, whether it's road biking, mountain biking, spinning class or leisure cycling, is an effective way to shed pounds and trim your figure. It's a non-weight-bearing exercise, so there is no forceful impact on the joints.

Things You'll Need

• Bicycle (stationary or road/mountain)

Instructions

How to Bike for Weight Loss and Toning

1. Set a weight loss goal. Weight loss of one pound per week is a healthy rate. To lose one pound, you need to burn 3,500 extra calories.

2. Do the math. For a 150-pound person, 60 minutes of cycling will burn nearly 600 calories. Six days of cycling will burn enough calories to lose one pound.

3. Ride hills. Uphill cycling is an effective way to burn tons of calories and tone your lower body, including your glutes, thighs, hamstrings, calves and even your core.

4. Ride in high gear. A 60-minute bike ride downhill in first gear won't do much for weight loss or toning. Higher gears---4,5 and 6---increase resistance, resulting in a harder workout.

5. Stick to your workout plan. Weight loss and muscle toning take time---four to six months of solid training---before you might see the results you want.

Tips & Warnings

• Unless you're riding a stationary bicycle, wear a helmet.

References

• Health Status
• Fitness Magazine

Resources

• Calculate Calorie Burn