For many people weighing over 250 lb, exercise just seems too hard. Joints ache like crazy if you try to run or jog and you get short of breath climbing a flight of stairs, let alone picking up the pace on a treadmill or trying to use an indoor rower. But there is one form of exercise that is gentle on the joints and a whole lot of fun.
This article offers tips on how to lose weight cycling, even if you think you are too big or too fat.
Strong Bikes for Big People
One of the biggest reasons many big people don’t consider cycling as a form of exercise is the difficulty in finding a suitable bicycle. Extra weight means you do need a different kind of bike; one that has a strong frame, wheels and pedals to cope with additional weight.
Strong bikes for big people can be standard model bikes with upgraded parts like bigger wheels and wider tires, or they can be custom built or found at a specialty bike retailer like Super Sized Cycles who make cruiser-style bikes in various styles, including tricycles, for people weighing up to 550 pounds. See our article on How to Find a Strong Bike to Lose Weight to help make the right choice.
Calories Burned Cycling
The number of calories burned cycling depends on a person’s weight, their body metabolism and the speed or intensity of the cycling workout, but on average, a 200 lb person cycling at a leisurely speed under 10 mph for 60 minutes can expect to burn around 370 calories, according to Nutristrategy.com.
The 60 minutes might seem like a long time, but when cycling outdoors in the fresh air, once you find a gentle route, preferably with plenty of beautiful scenery or things to see along the way, time can fly by when you’re having fun getting around under your own steam.
Comfortable Bike Saddle
If you’re going to persevere with cycling, you really need a comfortable bike saddle suited to someone with a larger than average butt. It needs to be the right size and shape for your sit bones and, as everyone’s anatomy is different, sit on the edge of a step to feel where your sit bones rest; this is where your butt needs to rest on the saddle.
For some people, a big wide saddle will be best; for others, a gel-filled model may be better. Other people may prefer a more radical design like a noseless bicycle saddle, which looks more like a flat seat as it doesn’t have the long pointed section at the front; or even consider a bike seat with a back-rest, good for supporting a weak back while trying to lose weight cycling.
Tips for Weight Loss Cycling
The following tips may help with your weight loss program when cycling:
- If gentle cycling puts too much strain on your heart and lungs, consider an electric bicycle and use battery power to help on small gradients.
- Buy a pannier for your bike and try to cycle every day to the local shop for groceries.
- Buy a heart rate monitor to check how hard you are working when cycling; many models also have calorie counters so you can see how many calories you have burned on each ride.
- Put a weekly date in the diary for a group ride with friends, neighbors or relatives; the more people in the group, the greater the fun.
Once you get used to regular rides with a group of friends, exercise won’t feel like a chore and you will have new levels of energy to maintain your motivation for your weight loss goals.
Weight Loss is Fun on a Bike
If you are over 250 lb and serious about losing weight, buy a strong bike with a comfortable saddle and discover the joy of cycling in the great outdoors. Once you get the bug for cycling, you will hopefully become addicted and weight loss just becomes fun, rather than a constant battle.
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Helen Smeaton - Helen Smeaton runs a cycling and hiking business and is also a freelance writer and web designer. Read her profile for more information
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