1) Heart Rate

You need to keep your heart rate within the aerobic zone during cycling. Different riders have different aerobic heart rates due to varying physical conditions. If you don’t know your aerobic heart rate range, a simple calculation method is to use this formula: aerobic heart rate zone = (220 – your age) × 60% to (220 – your age) × 70%. For most people, if the goal is weight loss, you should keep your heart rate between 140 bpm and 160 bpm. This is a very complex principle, but the conclusion is simple: you just need to keep your heart rate within a certain range. Only when your heart rate is in the aerobic zone can you ensure that you are using more fat for energy during your ride, rather than consuming muscle.

2) Distance

SUMLON recommends that if your goal is weight loss, each ride should be at least 30 kilometers. If you have a certain level of fitness, this number should be 50. Don’t deceive yourself; losing weight is not an easy task. Longer distances will make you suffer, but the suffering is worthwhile.

3) Cadence

Do not use a gear ratio that is too low. Choose a gear ratio that allows you to maintain a certain speed but doesn’t make you feel overly exhausted. Generally, if you want to increase your heart rate to above 140 bpm on this gear ratio, your cadence will not be lower than 80 rpm. SUMLON recommends that you increase your cadence to above 90 rpm. Higher cadence can reduce muscle fatigue, improve cardiovascular efficiency, reduce joint pressure, enhance metabolic efficiency, optimize energy utilization, and improve cycling efficiency.

Specifically, a higher cadence can reduce the burden on leg muscles because each pedal stroke requires less force. This helps extend your riding time and slow down the accumulation of fatigue. Higher cadence can make your heart and lungs work more efficiently, enhancing cardiovascular endurance and efficiency. This is especially beneficial for long rides, helping you maintain a more stable heart rate. A high cadence riding style reduces pressure on your knees and hips, lowering the risk of joint wear and tear. This is important for preventing injuries and protecting joint health. High cadence cycling can increase metabolic rate, enhance fat-burning efficiency, aid in weight loss, and maintain body shape. High cadence cycling can more evenly distribute energy consumption, reduce the rate of lactic acid buildup, and delay the onset of muscle fatigue. By maintaining a high cadence, you can keep a smoother and more efficient riding rhythm, which is beneficial for maintaining a high average speed in races or long rides.

4) Ride Time

Control each ride to 1 to 2 hours to effectively burn fat. In the first 20 to 30 minutes of aerobic exercise, the body mainly consumes stored glycogen for energy. After about 30 minutes, fat becomes the primary energy source. Extending exercise time to over an hour can more effectively promote fat burning, aiding in weight loss and weight control. Sustained aerobic exercise for more than an hour can significantly improve endurance and stamina, enabling better performance in daily activities and other exercises. This endurance improvement not only benefits athletic performance but also positively impacts overall health and quality of life.

By the way, SUMLON has been manufacturing bicycle parts for over 15 years. Contact us if you are looking for a bike parts factory or a one-stop wholesaler. Peace