If you’re looking to get fit and healthy, going on regular ebike rides is an excellent way to get in shape. Cycling to lose weight can help boost your heart and lung health, improve your blood flow, build muscle strength, and lower your stress levels.
Riding ebikes has a lot of benefits. It’s efficient, enjoyable, and easy to squeeze into your busy schedule. Before you start on your ebike weight loss journey, we have some tips to help you out.
How to Lose Weight by Cycling
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Consider how much time you have for cycling. Check your schedule and think about how much time you can spare for it. You wouldn’t want a strong start and end up dropping it eventually. Make sure you can commit to ebike rides, no matter what.
If it’s possible to use your ebike to commute for work, consider that option as well. It’s a great strategy because you need to spend time commuting anyway. If you can do that a couple of times a week, you will burn calories you wouldn’t normally have if you took a car or commuted by bus to work.
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Use the SMART criteria to set your goals. It’s a crucial step to achieving your goals and maintaining your ideal level of fitness.
Specific
Measurable
Achievable
Realistic
Time bound
Choose a target weight using your BMI (Body Mass Index) as a guide. It’s based on a person’s height to weight ratio. Many medical professionals use this to identify a healthy target weight. While it’s not a perfect metric, it’s a good way to get you started.
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Start small and work your way up. Once you start your workout, it could be tempting to try and lose more. Studies show that rapid weight loss is rarely maintained and most people end up putting the weight back on or worse, putting on more weight. Consider going for a gradual process and a change in lifestyle. Set a pace you can maintain with gradual increase in intensity. That way, you can keep the weight off and keep going.
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Ride at a moderate pace often. To burn fat while on your ebike, you would need to ride at a pace that gives you a heart rate of approximately between 68 to 79 percent of your max heart rate. You can use a heart rate monitor to know if you are going at the right pace and then maintain it. We recommend going for a ride an hour a day at this pace.
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Add two or three high-intensity sessions a week. Switch up two or three of your regular rides for high-intensity sessions to make your body a more efficient calorie-burning machine. Keep your heart rate between 70-90 percent of your max heart rate for most of the session. You don’t need to keep this pace for the entire session, mix it up with a moderate pace for a highly effective interval training workout.
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Get plenty of sleep. People who get six to eight hours of sleep are much more successful at losing weight and keeping it off. On top of that, you will most likely be less stressed as well. A good night’s rest is essential for your body as it repairs and builds muscle to be ready for the challenges the next day.
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Monitor your progress. Recording the progress of your weight loss will keep you motivated to reach your goals. But don’t be discouraged when you don’t see a lot of change, you are training your body to be fitter and more efficient, you will see progress in some weeks, and other weeks you might plateau. What’s important is keeping the habit going.
If you’re tracking your progress through weight or body fat percentage, then measure yourself once a week, ideally around the same time of the day.
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Try cross-training. Using your ebike for weight loss is great, but it can still put a strain on your body especially if you’re new to it.
Cross-training will allow you to balance out the leg-heavy workout you get from pedalling an electric bike. It also stretches out the muscles and tendons, preventing aches and pains, and potential injuries.
Hopping on your ebike and going for long rides at a certain pace can surely give you a workout but to effectively lose weight by cycling, you need to consider what you eat too. Although, you don’t need to give up all your favorite food in order to lose weight. Proper nutrition and a balanced meal can give the energy you need for cycling. Consult with a nutritionist to make the most out of your weight loss goals.
Boogie Bike for Weight Loss
Most people think an electric bike doesn’t give you a proper workout since it does all the work for you. But that is not the case. Depending on the level of pedal assist, an ebike can still give you a workout and it even encourages longer bike rides, giving you motivation to keep on riding.
A Boogie Bike Cruiser has a 750W motor and a Samsung 48V 13.6Ah battery, giving you the power to ride further and explore longer while you choose the effort, giving you a seamless way to get into the habit of being fit! Get yours today.
