Simple bike training is enough to eliminate excesses –

The fact that it does not impact the joints makes cycling the best ally to promote weight loss, according to nutritionist Bonnie Jortberg, director of the weight loss department at the University of Colorado Health Center, in the United States. Swimming is another activity that preserves the joints, however, Jortberg is blunt when he says that chubby girls don’t always feel comfortable in the bathing suit, so they look for the bike to reverse the pointer on the scale.

As far as perfect legs are concerned, cycling is magic, as it not only burns fat but also builds muscle. “The musculature of the thighs – and also the buttocks – comes into play, with much more emphasis on the quadriceps”, says Kim Cordeiro, technical director of BKSport Assessoria Esportiva.

Want more perks? Riding a bicycle is fun – after all, you pedaled for the first time as a child -, it is equivalent to investing in savings, because it saves money on transport, and also contributes to nature, as it does not pollute the environment.

With so many benefits, why are women still resistant to activity? According to Cláudio Clarindo, former coach of the Brazilian women’s cycling team, the lack of company is the main factor, as they feel insecure to face, alone, changing gears, braking and accelerating the bike, in addition to traffic heavy in big cities. This fear is overcome with a little practice. And the best way to get company is to join a cycling group – there are even exclusive ones for women. Get on your bike and get out there!

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first pedals

It’s like riding a bicycle, you never forget. That phrase captures the spirit of the thing well – if you learned it when you were a little kid, even if you haven’t gotten on a bike for decades, it’s likely that you’ll get back to pedaling with ease if you have a dose of persistence. Before venturing into traffic, look for quiet streets or parks. The important thing is not to “fight” with the bike: correct the trajectory gently and without fear of falling. This can happen, so be prepared and try to support yourself with your hands.

A helmet will make you feel safe, ready to take on more adventures. Keep your fingers on the brake and always look where you want to go. If you still don’t feel confident, look for a cycling school in your city (specialized stores can help with this search). In São Paulo, for example, the city government maintains the Cycling School at Parque das Bicicletas (Alameda. Iraé, 35, Moema, São Paulo), a project to teach adults how to cycle.

Caloric expenditure

Leisure Cycling 280 Cal in 1 hour Light Cycling 420 Cal in 1 hour Moderate Cycling 560 Cal in 1 hour Running Cycling 693 Cal in 1 hour Mountain Biking 700 Cal in 1 hour

Source: book Cycling for Health and Fitness, by ed. Pavelka (no English translation)

Walk that pays off like training

Drying fat, shaping your legs, toning your butt, improving your breath… riding a bike can be like a class at the gym. But you need to adopt a slightly more intense pace. See how:

Ideally, you pedal for at least 30 minutes. Is your breath not enough? Start with less and increase gradually. Your goal is to hit 60 minutes to blast more calories. To warm up, start slowly and increase speed. You can alternate 5 minutes at walking pace with 5 minutes at a more intense pace. This type of training, called intervals, is successful in spinning and running classes, champions in burning calories. If the objective is to lose weight, increasing the gear is a mistake, explains Andrea Marcellini, organizer of the Hora do Blush group. Cadenced pedaling with more pedal rotations, at a constant pace, on the ground and for at least 40 minutes, is ideal for burning fat. “By the way, it is one of the most efficient exercises, even better than running. That’s because the body works at a low heart rate, using only fat as fuel, “she defines. Putting climbs on the course is very good for improving physical conditioning and giving your leg muscles a boost. “The extra effort of going uphill, alternating with recovery on the level, increases your cardiorespiratory capacity”, says Andrea. “The ascents demand a lot from the muscles, which gain tone”, reinforces Kim Cordeiro. Do you want to shape your legs and dry fat? The specialists agree: the ideal is to vary the pedaling location, alternating flat terrain and hills. “If there isn’t a climb nearby, use the heavier gears, so you’ll have to pedal harder”, advises Cordeiro. Bicycle gears are often seen as a seven-headed bug, but they are not. Like a car’s gearbox, which serves to adapt the engine’s spin to the speed and type of terrain, they facilitate pedaling uphill, flat and downhill. The tip here is simple: practice that the exchange will be automatic, like when you drive a car.

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safe bike

The main point when cycling on the streets is to see and be seen. No wonder cycling clothes are quite colorful and eye-catching. Check here the mandatory equipment to ride with comfort and safety:

Helmet: 95% of bicycle accidents involve head injuries. Glasses: protect from wind, dust, insects… Gloves: in case of a fall, hands are the first to go to the ground. Cycling gloves are specially made to prevent scratches. Clothes: light and with reflective details (essential at night). Sneakers: never ride in sandals or flip-flops, as they could get caught in the pedals, causing an accident. Doorbells and mirrors: you announce your passage and see everything around you.