Fitness is a dream, and it is possible to paddle your way to it. Yes, you read that right. Do you bicycle during the breezy evenings amidst parks as a hobby? So guess what? This hobby of yours can be proven quite useful to your fitness when you subject it to a defined routine parallelized by nutrition.
Before you get too occupied with questions of hows, let me shed some light on the curious brain cells of yours. The fitness bicycling comes with little variation from a causal humming ride you take every evening whereas fitness is not a single-story building. Nutrition and fitness go mono to mono. So a beginner cyclist needs to tone his nutrition and cycling routine to stay fit.
So here are a few things you first need to know to begin the fitness trip.
The Nutrition:
You are what you eat, they say. They say it right. Diet is a significant stepping stone to the high fitness road. So it is essential to adopt a nutrition plan designed following an individual’s training and lifestyle.
Why Do You Need a Nutrition Plan?
Ever experienced the post-cycling lethargic body? This is because your body needs carbohydrates, fats, and proteins to function on a typical day. These nutrients act as the body’s fuel. When putting the simplest:
There are deviating opinions about what kind of nutrition does a cyclist needs.
A human body is most affected by something that is done every day. The best thing to do is to follow a daily nutrition plan that is within one’s tendencies.
So we tell you what, hybrid nutrition of both every day and training nutrition is what can help you reach the fitness goals. This specialized nutrition is a guide to a cyclist who needs extra fuel to carry out his workout. It helps a cyclist tailor his strategies to stay fit.
A fit person needs his body’s blood sugars to be in a narrow range through balanced macronutrients (carbohydrates, fats, and protein) taken in during a day. You also need to observe your metabolic efficiency keenly, i.e. at what rate does your body consumes the carbohydrates and fat calories.
How to Balance your Nutrition?
Efficient Metabolic System
The secret equation for an efficient metabolic rate is always: Protein+Fat+Fibre. The beauty of this equation is that it does not bide one to numbers and percentages (until you have allergies).
The main focus of this equation is to consume food that is rich in protein, fiber, and fat. Living up to the equation can be more comfortable through a custom made chart. Where you can mark the food and their respective nutrients included.
It is suggested to eat food that contains both protein and fiber and fat to keep the blood sugars in check. Another good way to keep your calories in a narrow range is through a Calorie counter, Mobile App or a Plan designed by a nutritionist.
Glucose:
The specialist Suzanne Girard Eberle talks about how rapid sugars and starches change into glucose while you workout. The glucose is immediately used by your body or stored in the form of glycogen.
The muscles act up a storeroom for the glycogen. According to a study, stored glycogen is directly proportional to the length of your workout.
So, when the body consumed the stored glycogen, it needs to fill the debt as soon as possible to avoid exhaustion.
The Role of Protein:
The protein is responsible for repairing the human muscles. When a body has consumed all of its stored glycogen, then it breaks skeletal muscles as a fuel. This usually happens in excessive workouts.
How many calories does a cyclist require?
The basal metabolic rate of a body determines how efficient a body is. It measures how many calories a body can burn while at rest. According to Medical News Today, a man and women need an average of 2700kcal and 2200 kcal per day. A cyclist needs more than that!
The Business Insider quotes that cyclists burnt about an average of 6000 calories at Tour De France. But the calories still depend on a person, his weight and his metabolic system.
What should be in a Diet Plan?
The easily digested food optimizes absorption and energy in a body. The carb and protein provide fuel to cyclists to get through a session.
The following carb and protein-rich food provide extensive digestion:
- Oatmeal
- Pasta
- Rice
- Quinoa
- Leafy vegetables
- Eggs
- Cottage cheese
- Chicken
- Fish
- Yogurt
- Cut down the Fats
As attractive as fat seems, never depend on it with your diet. Despite the strong hunger cravings, it suffices it is high in cholesterol. So go for fruit instead of a tempting chocolate bar.
Cycling and its ways to Lose Weight
Duration of Cycling:
Duration is key if you aim to lose weight. The duration matters more than the actual distance. You don’t have to cycle a whole city to shed those stubborn pounds rather how much time you spend.
The U.S Department of Health and Human Services quotes a cardio exercise of 300 minutes a week for optimized weight loss.
The Intensity:
It’s always the effort you put into everything. Similarly, the intense workout, fast weight loss. A higher-intensity cycle ride always dominates a lower-intensity one.
The intensity of the cycle ride can be affected by the type of bike you use and how hard and fast you ride. The shorter bumpy road ride demands a more intensive workout than a longer swift road workout. The high intensity of a ride is characterized by the deep and racing heartbeat.
The Place:
The track you choose to bike on determines both the intensity and the duration of the workout. A track that pushes you to paddle constantly without interruptions. These interruptions decrease the rate of calorie-burning and heartbeat.
So it’s better to choose your path wisely.
Type of bikes for weight loss:
There are different types of bikes. But you need to choose the type you want to put in all your trust.
So let’s know a little about different types of bikes:
Mountain or Cruiser Bike
If you are looking for a comfortable ride, then mountain and cruiser bike should be your choice to turn. It’s heavy, thick and broad tires helps the rider experience a comfortable ride while in an upright position.
Recumbent Bike
The bike you see at the gym? It is called the recumbent bike. This contours the body posture by sitting closer to the ground and help maintain a healthy weight.
Road Bike
If you are the type, who prefers breezy nights and likes to admire nature while cycling. Then the road bike with thin tires and sleek frames should be your choice. The brighter side of road bikes is that it is light in weight and requires less effort.
Tips for Effective Ride
We all need an early solution to everything. Following are some effective steps to take:
Prefer Hills:
Your lower body strength, aerobic capacity, the calorie-burning ability all can be enhanced by taking routes that include hills. It helps a lot and doubles the exertion. Thus, it doubles the speed of weight loss.
Speed Intervals:
Human nature loves challenges. It’s about time you use it for good. Choose specific speed intervals and ride. Add 1-4 miles per hour to your speed for several minutes.
Cross-Train:
Use workout and cycling, both simultaneously for effective weight loss. You could combine a few workouts with the non-cycling days.
Don’t Text and Ride:
It’s very unhealthy to use a cellphone while riding a bicycle. It not only deviates one attention but also makes the rider less efficient.
Cycling Shoes:
Cycling shoes are not a necessity, but they increase the efficiency of the workout. It makes one comfortable and more determined to workout.
Bike Computer:
Bike computers are used to note the speed, distance and time for the workout. It can help one know the stats and schedule the workouts better.
Heart Rate Monitor:
The market is full of heart rate monitors. This helps understands the cardio intensity and helps one understand his workout better.
A Helmet:
Safety first! It is highly essential to use a properly fitted helmet and protect your brain if an injury takes place.
Follow these steps to accelerate your way to your ideal weight!
