Biking for 60 Min

B

believeryes

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Hi guys,
I have a question and would greatly appreciate inputs on it :). I bike to my university 30 minutes( about 3 miles) one way and 30 minutes back 6 days a week. I was wandering if that is enough cardio to lose Fat. I have a clean diet.

Thanks guys :)
 
At what intensity are you working at? Are you breathing heavy. Are there hills in your daily course. You need to be getting your heart rate up for about 50-60% of that hour to see weight loss. Same goes for using it as cardio. It is also ideal to to incorporate a strength training program.
 
The terrain and your speed will play a role in this equation. Also, how long have you been doing this? Over time out body gets used to a particular exercise and learns how to do it without spending so much energy (read do it without buring lots of calories).

Your particular health and fitness level would also depend on if "it's enough cardio." It's great that you are moving for about an hour 6 days a week. That's definitely positive!

Do you strength train at all? That is equally as important ;)
 
awesome replies guys. well its kinda hilly area. I have to go on a very low gear HAHA. No i dont strenght train because i think if i do that i will get so tired that by the time i get back home i wont have any stamina left to study. What do u guys think?? I sweat but i dont sweat a lot LOL. I am not overly exhausted but feel like i need to take a break in the middle of the journey :).
is that a good enough intensity. I have been doing it for like 2 weeks now. The thing is that i have lost some fat lately but this fat on my tummy just wont go away :). I am not sure if its fat or just lose skin :S. When i sit down i feel like i have a tummy LOL.

Thank guys for all the replies :)
 
believeryes said:
No i dont strenght train because i think if i do that i will get so tired that by the time i get back home i wont have any stamina left to study. What do u guys think??
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Well, maybe for a little while, but when your body and mind adjust, you'll only get new strength to your studies. Only two time a week for an hour (warm-ups included) is enough, for a newbie atleast.
 
i see. well i will definatly look into it. what do u suggest i start up with keeping in mind that i dont wanna be all exhausted at the end because of my studies LOL :)

Thanks guys :)
 
:) Studies are important! I mean if you are just getting started with this (you said 2 weeks) then congrats. Start here, but slowly increase your intensity. The biking will definitely help with fat loss because you are moving those muslces and increasing your VO2. That's technical for increasing your oxygen intake. And increasing it is good. Just know that ;)

Weight training won't hurt. Afterall, for every pound of lean muscle mass you have you will burn 35-50 calories a day just to sustain it. Neat-o :)
 
thats awesome. i definatly would like to weight train. So what do u suggest i start with i mean what kind of exercies? Thank you so much :)
 
Since you are just starting out, I would do 3 sets for each major muscle group (biceps, triceps, shoulders, back, chest, abs, legs). Choose a weight that you can lift for 8-12 reps for each set. You should be able to do the 8-12 reps with perfect form, but feel fatigued by the end of the set.

If you cannot make it to 8-12 reps with perfect form, then drop down a weight. If you can lift 15+ reps with proper form, then you could move up a weight.

Strength training is awesome and easy to incorporate into your program. A few bicep curls can go a long way :) There are loads of websites that will show you how to strength train...including mine :)
 
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