Riding Your Bike Can Burn Calories and Help You Lose Weight

Bike riding is an excellent source of exercise for people with sensitive joints and for those of us that are over 40 years of age. I have jogged but suffered from terrible shin splints, this seems to be a genetic problem, as my sister and father also suffered horrible shin splints. It is not something that you can "work through" it is down right painful burning sensation in your shins. My father still rides his bike into his seventies. I have been riding regularily for 4 years now, even though here in the northeast, riding in the winter can be prohibitive. I feel better, I sleep better, and I even work better. There is a technique to get the most out of riding the bike to burn calories.

The pedaling action uses the larger muscles in the leg, bicycling is an excellent choice for burning calories. Many individuals, however, are not aware of the proper resistance required to utilize these muscles, and instead let the bike do the work for them. To get maximum benefit, choose a resistance between 70-80 revolutions per minute. RPM stands for "Revolutions Per Minute", . For RPM on an outdoor bicycle, simply count the number of pedal strokes you take in a minute. You many have to gear down in order to acheive the resistance required. Depending on your intensity, bicycling can burn 500-1000 calories per hour. On the other hand, the arms and torso do not get much benefit from bicycling. This is where you may want to complete your fitness routine with some strength training. I would cut my riding short by twenty minutes and then do some strength training. Or do some strength training on my days off.

Whatever your plan, it's vital to break a sweat. Guidelines for healthy adults younger than 64 call for moderately intense cardio exercise for 30 minutes a day, five days a week, or vigorously intense cardio exercise 20 minutes a day, three days a week, according to ACSM and the American Heart Association. They also suggest a period of strength training.

Always talk to your Doctor when you undertake any exercise program