Improving your fitness requires the right dosage of training. It needs to be frequent enough to apply some stress, but be balanced and with enough recovery to allow the adaptation process to take place. Frequent short training sessions are more effective than infrequent long sessions. Over equivalent periods, interval sessions improve performance better than steady, continuous efforts. If you only have three hours to spare per week you will be able to improve your fitness more with three one-hour sessions, or even several minute rides, than just one long ride.
That's because, after just seven days without cycling, your body will start to lose some of the fitness gains you have made. To keep progressing and improving your fitness, you ideally need to be riding your bike every two-three days, even if it's just a turbo trainer workout.
The minimum you can get away with and still see significant fitness gains is three rides a week. Cover off at least one of each of these rides per week and you'll be on the quickest possible route to fitness. Long rides at a conversational pace are the bedrock for improving your endurance. Traffic Laws. Riding on the Sidewalk. Sharing the Trail. Where Should I Ride?
What to Wear. Bike Helmets. Fitting and Adjusting Your Bike. How to Choose a Bike. Are Wider Tires Always Faster?
Getty Images. Getty Images Getty Images. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.
Advertisement - Continue Reading Below. Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults.
It is also fun, cheap and good for the environment. Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day — for transport, recreation and sport.
It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:. Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. Cycling is a comfortable form of exercise and you can change the time and intensity — it can be built up slowly and varied to suit you. Research suggests you should be burning at least 8, kilojoules about 2, calories a week through exercise.
Steady cycling burns about 1, kilojoules about calories per hour. If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year. Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
0コメント