Do you want to start doing sports again, finally toning your legs and fighting cellulite effectively? One of the most complicated steps to revolutionize your sedentary life is just the first impact of the movement. After years of not doing any serious exercise, it is not advisable to jump into high-impact activities such as running. You have to understand your joints are no longer used to the repeated stress of running, especially those of the knees, one of the most complex and delicate joints of our body. And no, the solution is not "long fast walks", because in reality, they are really of little use.
So how do I tone up and make my legs slim? Starting with cycling!
In fact, cycling is an aerobic exercise, with low impact on the joints and exceptional for slimming the legs, of course, if you pedal at the right intensity. This sport is fantastic for those who start because, unlike running, you will not suffer stress on your knees.
It is also difficult to miss the movement, because it is driven continuously. Push the pedal down to spin the wheel and move forward, if you are pedaling outdoors, or to spin the flywheel if you are riding a spinning bike.
Whether you're riding on the road or in the gym, I could change the benefits you get by adjusting cadence and endurance. But before you start cycling, you'll need to know these simple rules.
Train with the right cadence
Cycling burns fat? As we have said, cycling is essentially an aerobic sport, where the quadriceps and calves work hard.
But it's not that simple. Fat is only converted into energy after carbohydrates, but only during moderately intense work. If you overdo it, you'll end up working anaerobically, burning your muscle proteins.
The ideal pedaling cadence is one that keeps your heartbeats below 80% of your maximum.
This type of lower-intensity training burns a higher percentage of fat than high-intensity training, but don't overdo it with post-workout snacks.
Try interval training
Although high-intensity anaerobic training can be counterproductive, to really increase the calories burned, you'll have to push yourself over the limit with knowledge. That's why you need to add some interval training to your outputs.
At the end of your outing, give it a maximum of two minutes, rest for 30 seconds and repeat 6 times. As you improve, you can extend your effort sessions.
You will burn a lot of calories in a short period of time, and your metabolism will be active for the next 12 hours, which means you will burn extra calories during the day.
Soon you will see weight loss!
Eat well
In theory, losing fat is simple: you have to burn more calories than you consume. The larger the calorie deficit, the greater the fat loss. Only in theory! In practice, if you exaggerate in calorie deficiency, your body will go into "emergency" by increasing the accumulation of fat and activating the catabolism, ie the use of muscle fibers as fuel.
So take carbohydrates with a low glycemic index (pasta and wholemeal bread), protein foods with a low percentage of fat (turkey) and avoid eating saturated fats, such as cheese, butter and sugar cakes.
You should also be wary of food labeled "light". Some so-called low-fat foods have very high levels of sugar, which the body converts to fat during digestion.
Although hydration is often taken under the leg, it must be optimal. As soon as you jump on the saddle, follow these six tips.
Alcohol should also be eliminated, they are a lot of calories that are converted directly into fat.
Escape from stress
Stress and bad mood can affect your weight. When we are under pressure, we stop taking care of our food and throw ourselves on junk food. This is neither ideal nor healthy. Stress can also affect the quality of sleep. So controlling or managing stress levels can have a beneficial effect on weight control.
Fortunately, regular aerobic exercise like cycling has proven to be a great way to fight stress, reduce anxiety, reduce tension and improve mood. In addition, going out into nature has also been shown to decrease stress levels, according to a study published by the National Academy of Science.
Focus on post-workout recovery
If you're trying to eliminate excess fat, getting enough sleep can be an important part of the equation. A study by the Kaiser Permanent Center for Health Research in Portland, USA, showed that people who slept between six and eight hours a night were more likely to achieve their weight loss goals. A good night's sleep is also important for post-exercise recovery and injury prevention.
There is also evidence to suggest that eating late in the evening could increase the calories retained by our bodies, according to research published in the journal Cell Metabolism.
What better way to get tired so you're more likely to sleep at night than to cycle regularly? See? The benefits here are twofold.
So you can sleep well at night for a fantastic day on the bike.