Road biking has maintained its popularity across the UK with around 7.4 million Brits actively riding. This has been fuelled by a growing awareness of its benefits for health and fitness.
As more people seek sustainable ways to lose weight and tone their bodies, the versatility and effectiveness of road biking have come to the forefront.
With many cycling events and the expansion of bike lanes in cities like London and Manchester, there has never been a better time to take it up to achieve your fitness goals.
Calorie-burning power
Road biking is a powerful tool for burning calories and shedding unwanted kilograms. The intensity of your ride, the terrain you tackle and the duration all play roles in how many calories you burn.
Consider varying your routes to include hilly terrains that demand more effort and energy to burn extra calories.
Sculpting your legs and core
This exercise primarily targets the muscles in your legs, including the quadriceps, hamstrings and calves. Additionally, maintaining balance and stability on the bike engages your core muscles. This consistent engagement can lead to toned and strengthened muscles.
Complement your biking routine with off-bike exercises like squats and lunges to enhance leg muscle definition. Core-strengthening exercises such as planks and Russian twists can further sculpt your midsection, providing a well-rounded fitness regimen.
Interval training for efficiency
Interval training alternating between high and low intensity is an efficient way to boost your calorie burn and improve cardiovascular fitness.
Applying this to road biking involves short bursts of intense pedalling followed by a period of moderate effort. You may want to invest in a high-quality road bike to handle these rides.
A sample interval workout might include 30 seconds of sprinting followed by 1-2 minutes of easy pedalling, repeated for around 30 minutes.
Nutrition matters
Proper nutrition is crucial for optimal performance and recovery. Fuel up before you set off with a balanced meal that includes carbohydrates for energy and protein for muscle support.
Post-ride nutrition is equally important. Consuming protein and carbohydrates helps repair muscles and replenish glycogen stores.
Hydration should not be overlooked either. Drink water before, during and after your cycle to stay adequately hydrated.
Other benefits of road biking
Beyond weight loss and muscle toning, it offers numerous other benefits. It significantly boosts mental health by reducing stress and anxiety. The rhythmic motion and outdoor exposure contribute to a sense of wellbeing and mental clarity.
It’s also a low-impact exercise, making it suitable for those with joint concerns. Unlike high-impact activities, biking is gentle on the knees and hips, allowing for longer workouts without the risk of injury.
Moreover, cycling is environmentally friendly and can be a social activity with communities offering group rides and events.
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