Want to become more athletic and lose weight thanks to cycling? You are on the good road! We will help you understand how the bike helps you to become fit!
If you are a beginner or professional, whatever your experience, you must follow the same rules to improve yourself physically. The outdoor biking fitness is a good way to blow off your energy and thus develop your body and make it fitter. Regular training allows your body to adapt and be in better shape. With the bike, you will work every muscle in your body. To continue to progress, you must continually increase the difficulty of the exercises. You should either go further or faster.
Start with a short bike ride to improve your athletic abilities and your bike performance!
You must also know when your body can go further or not. If you are ready for more training and a long ride you can go to the top speed! However, the training must always be done gradually so as not to hurt you.
It should be known also that more frequent and short workouts are more effective than long sessions. So gradually you improve your fitness and you will then be able to do more without being exhausted.
We recommend doing several daily workouts throughout the week. For example 1 training per day from 30 to 45 minutes. If you do not have one hour a day then you can reduce the training to 3 per week of about 1 hour. To avoid losing muscles and your fitness we advise you to continue driving your bike every 3 days.
Long bike sessions of 60 minutes or more:
Long sessions at a moderate pace are done to improve your physical endurance. For this kind of training session we recommend staying on easy and flat terrain. Stay focused on your bike and think well to breathe during this long continuous effort. Also remember to drink and eat to help your body throughout your workout. If you feel too weak or short of breath then you should stop exercising. Remember that fitness biking works in a progressive and long-term way. The long ride type will allow you to teach your body how to burn your calories effectively. This will help you improve your posture and your muscles.
Training on more steep terrain from 30 minutes to 1 hour:
The long gradual climbs are ideal for this type of training. After a good warm-up of your body during several minutes you can begin your training. Remember that your muscles must be prepared and heated before training to avoid injury. Go faster and faster little by little. In the last 2 minutes of your training push a little more on your legs and go faster. At the end of your training, return to a moderate pace until you stop. As and when you can then multiply the number of small efforts. These sessions will help you improve your muscle strength and will prepare you for even greater efforts.
Intensive cycling training for 30 minutes:
When you increase the intensity of your efforts and for several minutes your body will develop increased resistance to regular efforts. All your muscles will then strengthen and become more resistant in the long term, you can then increase the difficulty and train longer and faster. During this type of intense physical training, your body increases the burning of calories. This causes an improvement in your cardiovascular condition. On flat, easy terrain, make short but intense intervals.
Again the fitness biking is done in an extended way and you will see real results in time. Always think about warming up, make alternations between intense physical effort and moderate for several minutes. 1 minute to moderate and 30 seconds of intense effort to bike. Several sessions like this will significantly increase your endurance and physical strength. You will start to burn more and more calories and your body will change with time and multiple bike sessions.
Try Fitness Biking with us! Book your Road Bike now on our website: Click here!
56 W 56th St, New York, NY 10019
(212) 749-4444
