Hiya .... need some advice

[bikerbabe]

Hiya everyone..... My name is Zoe and I am new to this group and relatively new to cycling...... I am from the u.k and have 4 children all of which have bikes so figured I should get in on the act and get some regular exercise..... My question is from a "keeping fit and loosing weight point of view"...... How many miles should I be doing each day to make a difference i.e (loose weight)

Speak to u all soon
Luv Zoe

[tulip]

If you move more than you are moving now, it is a good thing. The important thing is to increase your activity, either by biking, walking, taking the stairs instead of the escalator, etc.

You could set aside exercise time (say 30 minutes 3-4 times per week to start), and you could start incorporating exercise into your everday activities, like riding your bike or walking to the grocery store.

You have to make it work for your lifestyle, otherwise you won't stick with it. I'm sure others can provide more answers.

[Popoki_Nui]

I agree with tulip....make time to exercise, but don't make it too restrictive or regimented at first. Make it fun!
When I started cycling again a few years ago, I just started by going around the block, then around my neighbourhood, and before long, around the city and far beyond. Some rides I'll do a familiar route, but faster than before. Other rides I'll do a familiar route but extend it longer by discovering new roads/paths/trails to explore. Sometimes, I just strike out in a totally new direction and see what happens.
The important thing is to get moving, and keep moving. How often is up to your interests and your body/fitness level. Set goals, but keep them modest and realistic....then as your fitness level increases, build on them. Enjoy the good days, and don't sweat the off days that we all have. Have fun!

[Bike Goddess]

One trick for losing weight from cycling is to watch what you eat AFTER you get back from your workout. Another factor is how much you ride and HOW you ride. IF you look up the art of "spinning" you will find that this method of cycling will give you many benefits one of which is burning fat!

Depending on what kind of bike you have will depend on how well you can spin. If you have a road bike, spinning is an efficient way to power your bike and will give you the endurance to ride for longer periods of time.

I lost 30lbs the first year I started riding. All of this happened because I rode on a regular basis, I rode longer distances, and I learned how to spin! I didn't change my eating habits, although I did have something to eat after coming back from a ride (and still do). Remember the old adage- you have to burn more calories then you ingest. You need to find that happy medium and still be strong on your rides.

Eating small portions of food throughout the day will help you to lose those unwanted pounds. I trust you know to eat lots of fresh fruits and vegetables and watch your fat intake.

One last recommendation- be sure that you drink lots of liquids to remain hydrated during the day- stay away from soft drinks etc!

Good luck in your endeavors! It's always exciting to hear from a new gal on this forum!

[bikerbabe]

Thank you for all the helpful tips on keeping fit whilst out riding..... I go out most evenings with my b/f and sometimes my son too...... and love being out and about I think I am really gonna enjoy it...... I especially find it helpful to not only burn off calories but it also helps to relieve stress.... My B/F bought me a specialised Hardrock Sport off my neighbour for £10 and is in very good nick just needs a few adjustments done to it and then its mine

[Selkie]

Zoe - In no time at all, you'll be addicted. If you enjoy it and just have fun, the rest will come naturally (weight loss, improved health, etc). Keep posting here and let everyone know how you're doing!!

[allabouteva]

My B/F bought me a specialised Hardrock Sport off my neighbour for £10 and is in very good nick

Well done bikerbabe. 10 pounds for a hardrock, that's a bargain and a half!

There about $500-$700 new in Australia, and I've not seen any second hand one for sale for $30. So you've got yourself a great deal.

I started riding on my husband's old mountain bike, and before I knew it I was hooked. I lost about 10kg (or 22 lbs) last year, by watching what I ate, but have kept it off for a year, by cycling. It makes such a huge difference really being motivated about a sport. Exercising is fun!

I find that after a long ride (for me between 50-70km) I tend to eat a bit, because I'm starving, but find that after a couple of days, I lose the half kg I put on and then some. I think it is the increased metabolism, that allows you to eat more, and not put on weight.

Good luck and as MickChick says, hang around, you'll get a lot of motivation and support here.

[RoadRaven]

Hi there BikerBabe
Like the others say, any increase in energy output will have an effect.

Technically, to lose weight consistently, you should be doing 3-4 25 minute aerobic workouts a week. Aerobic workout being where you lift your heart rate, but can still talk.
So instead of sauntering through the park, you walk briskly
Instead of pedalling at a slow cadence, use a lower gear and move your legs more quickly

I have been cycling for 18 months now. I have only dropped a few kgs in that time BUT I have dropped two dress sizes now. Very exciting and uplifting to donate three pairs of jeans to a charity op shop two weeks ago because they are too loose and buy myself a new pair of jeans!!!
So remeber that initially you may see no change on the scales - your body will respond by shifting the weight and building muscle...

Good luck... you know the girls will be 100% behind your goal. It feels so good to be fitter

[Geonz]

The scale doesn't tell the whole story, either. Fitness is fitness, even if it's got extra insulation covering it. (I was really pleased, though, to find the scale only said 146 this morning... it had been on the other side of 150 most of the winter...)

[Duck on Wheels]

Hi there BikerBabe
Like the others say, any increase in energy output will have an effect.

Technically, to lose weight consistently, you should be doing 3-4 25 minute aerobic workouts a week. Aerobic workout being where you lift your heart rate, but can still talk.
So instead of sauntering through the park, you walk briskly
Instead of pedalling at a slow cadence, use a lower gear and move your legs more quickly

I have been cycling for 18 months now. I have only dropped a few kgs in that time BUT I have dropped two dress sizes now.

I've been biking and doing spin class for about 6 months now. Pretty much following the advice above -- get the heart rate up there, but can still sing along in class or talk when on a ride. Lots of water, and just slightly less to eat than before (especially on the sour cream and desserts side of the nutrition triangle ).

I've found I should have higher heart rate targets than what the standard advice is for my age. Some say the standards are set for folks with little or no training base, which would explain it since I've been walking hills to and from work/town for years. But I started out following the "rules" and then just pushed up higher when I found I could still sing along. When I start panting and can only sing a few words at a time, that's my "stregth-building" zone. Long as I'm sweating but can still sing I figure I'm in the "endurance" zone, which, if I've got this right, is also the most efficient fat-burning zone. The hill-walking thing is one more reason why I took up biking this year: I'm spending the year in a town with no hills to speak of. Now I'm kinda hooked and need to get enough in shape to _bike_ hills when I get home again. That means I'll have to get up into that strength zone more often.

Have so far only lost 4kg, but am definitely in better shape (stronger legs, lungs, heart) and my clothes are getting looser. Plan to go try one size smaller pants next weekend and see if the old ones are that much looser now. Fingers crossed.