Bicycle weight loss - weight loss methods bike

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Bicycle weight loss - weight loss methods bike


Lose weight, lose weight bike , weight loss , weight loss methods bicycle
Bicycle Diet & Heartbeat Management

( 1 ) " bike to lose weight " tips :

* A week for at least 3 to 4 times of 60 minutes ride . * At least once a week is a high intensity ( heart rate at age security ceiling ) riding ( climbing or fast . )

* 120 minutes per week of riding.

( 2 ) a three-month schedule :

First month : low-intensity riding.

1 heartbeat strength of 60 to 70 percent , which is about the extent of the side edges can ride speech .

2 riding time : 30 to 120 minutes .

The second month : the strength ( 70 to 80% ) of riding.

.. A heartbeat intensity ( 70-80% ) 2 riding time : 60 to 120 minutes . Route selection changes over the sloping lot , and remains constant .

The first three months : short-term high-intensity " interval training ."

* Every time you want to ride the course of four to five times a " sprint " , and gradually increase to 7-8 times.

* Each time a " full sprint " to be able to maintain 30 seconds , and gradually increased to 60 seconds .

* Each time a " full sprint " between the need to wait for the full restoration of the physical , and then re-start .

Bike to lose weight NOTES:

1 must eat food, especially long distance, otherwise they will be less sugar , and even fainting crash .

  * Exercise to lose weight , the main purpose : to burn fat . Do not eat no sugar can burn , it can not burn fat.
   Movement is the need to heat, had to change the number of burn protein to charge . Take burning protein, it will have an adverse phenomenon ;
  " Physical deterioration " and " self-poisoning " ( taken after the burning of protein metabolites is very toxic .
   If , excretion less, but remains in the body, it will " self-poisoning ." ) . This is cycling to lose weight,
   Must eat food truth.

2 Be sure to add a large number of water to prevent dehydration . Large number of additional water to prevent dehydration.
   Cycling every hour , about to supply 500 ~ 600CC ( kettle bottle ) .

3 drink milk or sesame ingestion have enough calcium, can help obese cells do not absorb fat.

4 Safety First ! Adherence to traffic rules . Way ride , the best choice by wrapping the road turn right .

5 in the morning , at night , the former must be equipped , rear lights , front and rear wheel 360 degrees total of four two- piece reflector mirrors and pedals , plus the best reflective triangle waist belt . Stowage foolproof safety equipment. Of course , helmets and gloves , it is indispensable equipment.

6 initial weight loss : The main is to develop cycling exercise habits . Not too fight to prevent injuries. Do not pay much attention to changes in body weight . Speed ​​of about 15 ~ 20km ( heartbeat between 100 ~ 110 bpm). Mainly in order to enjoy the fun ride .

7 second month interim ; about speed 20 ~ 25km ( heart rate 120 ~ 130 bpm, pedal turning 60 ~ 70 rpm.).

8 late in the first three months after the ride technology upgrading, plus physical adaptation, coupled with the implementation might short, high intensity tiring " interval training ."

9 When touring , the first one within 10 minutes , warming up the " heartbeat " up to " target heart rate " each time .
Then , in the last 10 minutes , we should " Heartbeat " and slowly cooling down to less than 100 jumps .


Age limits the risk of upper central limit

Above 50 160 140 120 100

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" Diet " purpose , at least one day to consume 200 to 300 calories , about 60 minutes. About 20 to 30 minutes or so of " positive " campaign , with 20 to 30 minutes Warming up and Cooling down the left , so a total of about 60 minutes .
If time does not permit a 60-minute exercise time .

Changed 30 minutes each morning and evening , as more than a Warming up and Cooling down, but the consumption of calories than a movement of more than 60 minutes on the 31 separate several people who exercise in calorie consumption instead, more ... .
Because within 30 minutes after exercise , will continue to burn calories .
Moreover , at least three to five days a week motion !

Data on the bike sports medicine , said : Start fat ( weight loss ) conditions to burn :

1 heartbeat jump to 100 or more.

.2 Continuation 30 minutes .

3 body has enough oxygen to reach weight loss goals , at least 60 minutes a day riding , exercise heart rate jumped more than 100 (target heart rate : 130 ) .
    Holidays to enjoy more than 120 minutes of cycling .

Lose weight, lose weight bike , weight loss , weight loss methods bicycle -->