Cycle Your Way To Weight Loss

Of all the possible exercises there are to help you lose weight, cycling is one of the best.

If you want to lose weight and are looking for the perfect exercise, or if you're looking for a great calorie burning exercise to add to your exercise repertoire, this article is for you.

We'll tell you why cycling is so great and what it can do for you, what you'll need to get started and provide helpful hints that will help you to cycle effectively and safely for the rest of your life.

The benefits of cycling

Cycling has many health benefits, particularly for those that want to lose weight. Here are just some of the great aspects of cycling:

? Cycling is one of the easiest aerobics exercises to start with because it offers a very wide range of training intensities, including very low levels of intensity.

? Cycling is a non-weight bearing exercise so it is easy on the joints, muscles and tendons.

? Cycling burns a lot of calories (more than 500 per hour at a moderate pace for someone weighing 80kgs).

? Cycling can be a relatively inexpensive activity to participate in.

? Cycling can be a very social activity and is easily performed in a group or with family and friend.

? Cycling can be done indoors or outdoors.

? Cycling provides aerobic training (for the heart and lungs), resistance training (for leg muscles) and isometric (static) resistance (for the arms and other muscles in the upper body).

? Cycling can be done relatively safely at almost any age.

? Cycling is a perfect cross-training exercise for running, swimming, skiing, etc and can add variety to any exercise program.

? Cycling is becoming safer as state governments and local city councils invest in dedicated bike tracks and designated bike lanes on city and country roads.

Why cycle?

If you want to lose weight, there are many reasons for you to consider cycling as part of your daily exercise regime.

Here are just 10 of the great things cycling can do for you:

1. Help you burn excess calories and lose weight.

2. Improve your cardiovascular fitness and gain more energy.

3. Help you avoid lifestyle diseases such as heart disease, high blood pressure and diabetes.

4. Help you to increase your exercise intensity in a slow and controlled manner.

5. Help you combine exercise with spending time with your partner, children or friends.

6. Help you meet people (by joining a cycling club for example).

7. Help you add variety to your current exercise routine.

8. Help you combine exercise in the fresh air with exploring new places and enjoying new scenery.

9. Help you tone, strengthen and shape the muscles in your legs, bottom and arms.

10. Provide you with exercise that is easy to build progression (faster and/or longer rides) and intensity variation (varying your riding speed and distances) into.

What you need to get started

One of the greatest things about cycling, is how easy and relatively inexpensive it is to get started (assuming you can ride a bike of course and even if you can't that is not an insurmountable problem).

Of course there are those of us who really get into cycling and spend a small fortune on fancy equipment, but for those who just want to get started and lose weight, here's a list of the absolute essentials you'll need as well as the optional extras you should consider to make your riding more enjoyable.

The Essentials

Here's what you'll need to start outdoor cycling:

? A bike!

? A bike helmet.

? Spare tubes, tyre levers and a bike pump.

? Water bottle and water bottle cage for your bike.

? Sunglasses and sunscreen.

Optional Extras

Although classed as optional extras, if you can afford them we recommend you strongly consider:

? Bike shorts (called knicks) with a good quality chamois sown into the seat.

? Bicycle gloves with padded palms.

? Speedometer (to monitor your distance and speed).

? Heart Rate Monitor (to help you regulate your intensity).

? Mobile phone (to call help if you ever get into trouble).

Helpful hints for effective, safe cycling

Here are some helpful hints to help you get the most out of cycling:

Bike

? An inexpensive bike with few features is OK to get started but we recommend as a minimum you get a bike with quick-release wheel hubs so you can get the wheels off easily without a spanner when you get that inevitable puncture during a ride.

? Getting the right sized bike for you is very important so visit your local bike shop first and ask them what the right sized bike for you is.

? There are many types of bikes available from road racing bikes to pure mountain bikes and all sorts in between. Which style of bike is best for you depends upon where you are going to ride the bike, whether you want comfort or speed and how much you have to spend.

? For those of you wanting to ride just to lose weight and will do most of your riding on sealed roads and bike paths, we recommend a hybrid bike with road tires. Hybrid bikes tend to have slightly wider wheels than pure road bikes and have a much more comfortable upright riding position.

? Setting up your seat height is very important. You know your bike seat is at the correct height when your leg has a slight bend in it at the knee when the corresponding pedal is closest to the ground. If you buy your bike from a bike shop, make sure they adjust your seat height for you.

? When it comes to bike costs, be prepared to pay more for bikes that are lighter in weight and have better quality fittings like gears and levers, etc.

Helmet

? Make sure the helmet you wear fits your head properly.

? Of all the possible places to scrimp and save money, we recommend that this isn't one of them ? your helmet is by far the most important piece of cycling equipment you'll own.

? Generally speaking, be prepared to pay more money for very light helmets with superior ventilation properties.

? We highly recommend that you avoid buying a second hand helmet and that you buy your helmet from a reputable seller who will make sure that your helmet fits properly.

? Modern bike helmets are specifically designed to absorb a great deal of the impact in an accident and crack or break in the process. If your helmet is subject to a reasonable impact, take it to a reputable dealer for checking and possible replacement.

Spare tubes, tyre levers and bike pump

? Unless you're just riding around your block a few times a week, you're going to need some spare tubes, a pair of tyre levers and a bike pump.

? The most important things about spare tubes are that you carry at least two of them and that they are the right size for your bike.

? Tyre levers are essential in helping to remove and replace your tires from the wheel rims. Only being small, these levers can easily be carried in a bum-bag or in a specially designed carry bag that fits at the back of your bike seat.

? Always carry a functional bike pump that has the right connection for the valves in your tubes. Most bike pumps have racks that allow you to attach the pump to the frame of your bike for convenience.

Water bottle and water bottle cage for your bike

? Always carry plenty of water with you when you cycle.

? Most bikes have room for two water bottle cages on the inside of their frame.

? For very long rides, consider buying a hydration pack that is essentially a backpack especially designed to carry water. These packs typically carry between 1 and 3 litres of water.

? While cycling drink small amount of water often and never go longer than 15 minutes or so without taking a drink. Because it makes you sweat, cycling makes your body use and lose a great deal of fluid which must be replaced to avoid dehydration.

Sunglasses and sunscreen

? When cycling outside always wear sunglasses and sunscreen unless it is very early in the morning or late in the evening.

Bike shorts (called knicks)

? Although easy on the body as a whole, cycling can be hard on your backside initially (but it soon gets a lot better the more you ride - if it doesn't consider buying a softer, wider seat for you bike).

? Modern cycling shorts have a chamois sown into their seat which provides extra padding between you and the bike seat and helps wick moisture away from your skin keeping you dry and helping you avoid chafing.

Bicycle gloves with padded palms

? Believe it or not, one part of the body that can do it tough while cycling is the hands. Padded bike gloves can help reduce the pressure on the hands, particularly on longer rides and for the small amount they cost are well worth it.

Speedometer

? Speedometers are great at monitoring the speed and distance of each ride and some even estimate the number of calories burned during each ride.

? By keeping an exercise diary, you can use this valuable information to gradually increase your cycling distances and speeds as well as track your fitness progress.

? Because speedometers use the diameter of your bike wheels as the basic unit of measure to calculate speed and distance, we recommend you have your speedo fitted by a reputable bike dealer to make sure the information you're getting is accurate.

Heart Rate Monitor

? These really are optional extras, but if you can afford one, we highly recommend you buy and use a heart rate monitor while cycling.

? While a basic speedometer can help you monitor speed and distance, these can be influenced greatly by things such as strong winds and steep hills. Heart rate monitors help overcome the inconsistencies of these outside influences and are the perfect tool to measure your exercise intensity.

Mobile phone

? Again, these are obviously an optional extra but for safety's sake we always carry a mobile phone when cycling ? if you or a riding partner are ever involved in an accident or just can't make it home on time as promised, it's very reassuring to know that you can easily get in contact with someone using your mobile phone.

Riding

Here are some tips to make your riding safe and effective:

? Consult your doctor before starting cycling or any new exercise program.

? Start slowly and keep distances short initially and slowly build up your distances and then speeds.

? If riding on a shared path, warn walkers and other riders when approaching from behind using your bike's bell.

? Use hand signals to indicate that you intend to change lanes or turn corners on your bike.

? Obey all traffic signals when riding on public roads.

? Make riding fun by including friends and perhaps stopping for a drink and snack along the way or afterwards.

? Change your riding route for variety.

? Mix your riding distances and intensities for maximum long term weight loss and fitness.

? Seventy percent of your riding should be done at an easy to moderate intensity (60 ? 80% of your maximum heart rate).

? Ride the right sized bike and make sure your seat is at the right height.

? Drink regularly when riding.

? Use indoor cycling when raining or to compliment your outdoor riding.

? Stick to dedicated bike paths or designated bike lanes wherever possible.

? Listen to your body; if you need to take a break during your ride take it.

? Plan your route and communicate it and your estimated ride time to your partner or someone else so they know where to look if you are delayed for any reason.

Conclusion

Of all the possible exercises there are to help you lose weight, cycling is one of the best.

If you want to lose weight and are looking for the perfect exercise, or if you're looking for a great calorie burning exercise to add to your exercise repertoire, cycling may be for you.

Now you know why cycling is so great and what it can do for you, what you'll need to get started and keep cycling effectively and safely for the rest of your life there's only one thing to do. Give it a go. Cycling is sure to help you become a happier, healthier you.

Good luck.

For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you.

Scott Haywood

premium house cleaning Wilmette ..
In The News:

Cybercriminals use fake troubleshooting websites to trick Mac users into running terminal commands that install Shamos malware through ClickFix tactics.
San Francisco startup Fable launches Showrunner, an AI platform dubbed the 'Netflix of AI' that generates animated episodes from text descriptions with Amazon support.
Apple raised iPhone prices for some models despite receiving tariff relief from President Donald Trump, with the new lineup starting at $799 for the base model.
A two-story 3D concrete printed home in Western Australia demonstrates faster construction methods that could reshape American housing amid rising costs.
Credit scores remain important during retirement for insurance rates and housing applications, while seniors become prime targets for identity theft and financial scams.
Scammers now send unexpected packages with QR codes that redirect victims to fraudulent websites or download malicious software to steal sensitive information.
Meeting AI tools record private conversations alongside work discussions, creating privacy risks that can be managed with proper settings and awareness.
Hotel privacy concerns are valid but rare, with methods to detect hidden tech using smartphone flashlights, mirror tests and scanning apps.
Improve your Wi-Fi speed and reliability with 10 simple router optimization tips that don't require special apps or expensive subscriptions.
A Columbia University breach exposed names, Social Security numbers and academic records of nearly 869,000 people, with notifications beginning in August.
Rental car drivers use AI-powered apps like Proofr to protect themselves from unfair damage fees as major companies deploy automated inspection tools.
Fox News' AI newsletter brings you the latest on technology advancements around artificial intelligence.
OnTrac data breach between April 13-15, 2025, exposed personal information of over 40,000 people including Social Security numbers and medical records.
A woman named Wika announces her engagement to an AI chatbot sparking worldwide debate about virtual relationships and technology.
The notorious people search site National Public Data relaunches despite a previous breach affecting 3 billion individuals, raising fresh privacy concerns.
Revolutionary TRAUMAGEL gel controls life-threatening bleeding from gunshot wounds and traumatic injuries, helping first responders prevent prehospital deaths.
Protect your home network by enabling proper encryption, creating strong passwords, checking connected devices and using VPN and antivirus software.
The Navy's solar-powered Skydweller drone flew nonstop for 73 hours in Mississippi, proving renewable energy can power long-endurance military missions.
Moving and downsizing expose seniors to identity theft and scams as data brokers collect real estate records and personal information to sell to criminals.
ShengShu's Vidar technology revolutionizes humanoid robot training by using AI-generated synthetic video, reducing required training data from hours to just 20 minutes.
Apple's older Mac computers face security risks without regular updates, but 10 essential tips including FileVault encryption and strong passwords can keep aging Macs protected.
Self-driving trucks from PlusAI could reshape freight transportation by 2027, addressing driver shortages and reducing logistics costs for businesses.
Solar farms are turning to sheep instead of mowers to cut grass under solar panels, lowering costs, reducing emissions and creating new income for farmers.
Fraudsters posing as local officials are making fake calls about missed jury duty, demanding payments in a rising scheme that exploits fear of arrest.
Honeywell Aerospace engineers developed a "surface alert system" that gives pilots two aural warnings when they are 15 and 30 seconds away from a collision on the runway.

The Psychology of Weight Loss: Part 2 ? How are You Motivated?

New Years Resolutions do not work because you are really... Read More

Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

Every weight loss surgery patient I've met said they at... Read More

Malnutrition Causes Obesity

Axiom Number One - Nourish your body.Probably the most important... Read More

Grains and Weight Loss--Do Whole Grains Help You Lose Weight?

Whole grains and weight loss have a definite, scientific, and... Read More

Do Diet Pills Really Work?

You've seen diet pill advertisements? You have read the testimonials... Read More

How to Lose Weight in a Healthy Way with Hypnosis

More and more people are turning to hypnosis or hypnotherapy... Read More

Brinks Unified Theory of Nutrition For Weight Loss and Muscle Gain

When people hear the term Unified Theory, some times called... Read More

Fire Your Diet

*Do you truly believe that not eating or cutting back... Read More

Drinking Water for Weight Loss

An article published in http://www.inch-aweigh.com mentioned, "If you are eating... Read More

High School Algebra Finally Pays Off: The Body Fat Equation

When approaching your goals for a better you, every game... Read More

Water - How Important Is It In Our Daily Diet And With Weight Loss?

The importance of drinking water is mentioned in almost every... Read More

Fitness Resolutions

The holidays are now officially over and it's time to... Read More

4 Tips for Fast Fat Loss Part III

Fat Loss Tip #3) Proper Meal FrequencyMeal Frequency (i.e., the... Read More

Why Diets DONT Work

One of the biggest scams ever successfully pulled on the... Read More

A Mediterranean Diet - How to Lose Weight Safely

If you are looking for a way to lose fifteen... Read More

Wellness Coach Reveals Celebrity Diet

We think we know everything there is to know about... Read More

3 Secrets Your Diet Book Wont Tell You

Are you wondering why you're not losing weight? If you're... Read More

Can Writing Actually Improve Your Health?

According to the Journal of the American Medical Association, writing... Read More

Lose Weight on Hips and Thighs: A Quest for Slimmer Hips and Thighs!

Losing weight on hips and thighs has always been a... Read More

From Fat to Fit: Read One Womans Amazing Weight Loss Story

An Interview with Success Story, Caitlin JohnsonIf you don't know... Read More

Setting Objectives For Weight Loss

I am sure that when I mention setting objectives for... Read More

Summer Dieting Tips

Cut the Calories, Bring Out the BikiniSummer's almost here and... Read More

A Look at Bariatric Surgery Complications

Although many patients have few problems after bariatric surgery, there... Read More

10 Surefire Ways To Survive Eating Out

I personally lost 60 pounds in 2003. Here are some... Read More

Rapid Weight Loss Tips - Lose Weight with the South Beach Diet

It's the American Dream: "If I could just lose a... Read More

personalized cleaning services Deerfield ..