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Advice on biking for exercise.

jiant.

jiant.

Jul 3, 2004
1,016
0
39
Fort Mill, SC
#1
Ok, so I'm fat, and I just got a bike. I went on a ride the other day and loved it. I haven't ridden a bike since I was like 14 or so, so it was a lot of fun. I went up some hills that killed me though, so my question is what kind of schedule should I get on to start riding as part of an exercise routine? Thanks.
 
#2
Well, that would somewhat depend on your current level of physical fitness. Also, depending on how overweight you are you might want to consult a physician before starting to exercise a lot.

I would recommend looking at trying to do 30 to 60 minutes of cardio at a relatively low intensity 3 to 5 times a week to start out. Make sure you listen to your body. If you are still very sore to the point that it is uncomfortable to bike, then you may need more time to recuperate. Also, make sure you keep it fun.
 
#4
Geoff St. Germaine said:
Well, that would somewhat depend on your current level of physical fitness. Also, depending on how overweight you are you might want to consult a physician before starting to exercise a lot.

I would recommend looking at trying to do 30 to 60 minutes of cardio at a relatively low intensity 3 to 5 times a week to start out. Make sure you listen to your body. If you are still very sore to the point that it is uncomfortable to bike, then you may need more time to recuperate. Also, make sure you keep it fun.
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Excellent advice there, Geoff.

Some other points to think about:

Cycling alone is not a cure-all. Effective weight reduction needs a balanced, all-round program that encompasses dietary change, cardiovascular exercise and strength training. It doesn't revolve around one piece of equipment, or eliminating one style of food. Getting good, professional advice is exceptionally important.

Spend a few dollars and see a physician for a checkup and some advice, spend a few more on a qualified personal trainer who can write you a total body program.

Good luck
Pete
 
#5
I like to incorporate biking into every day by commuting by bike. That way I can't "put it off" if I don't feel like exercising.

Sure, a doctor and a trainer will give you the most help, but really just getting out there and getting active on a regular consistent basis is most important IMO because it reinforces good habits and good attitudes about activity and exercise.

So +1 to Geoff and P-Loops!

Edit: And use those low gears! You'll get more cardio benefit by "spinning" the cranks as opposed to straining against the high gears, plus there's less risk of damaging your knees.
 
#7
Cycling alone is not a cure-all. Effective weight reduction needs a balanced, all-round program that encompasses dietary change, cardiovascular exercise and strength training. It doesn't revolve around one piece of equipment, or eliminating one style of food. Getting good, professional advice is exceptionally important.
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i lost 50lbs in six months on cycling alone. I had an exercise bike in the garage and I would take my headphones and cycle to Metallica at full speed for 45-50 mins straight...

yea... my legs are huge. but i'm not fat anymore!
 
#8
I did something similar to hyp.spec. I used to weight in at 265 and had a 40" waist. My nickname in high school was "Butterbean". Couldn't get laid if I paid for it.

One summer I buckled down and decided I was going to lose weight. Stopped eating fast food. No more soda. Only drank water and cooked all food myself.

I did a lot of cardio on an excercise bike at the gym. Did around 40 minutes a day for an entire summer. Before cardio, did weight training. Weight training is key, as it increases your metabolic rate.

I wound up losing 60 pounds total. Probably more than 60 in fat, because I replace a lot of it with muscle. I kept almost all of it off. I weigh in at 215 now with a 33 inch waist. I like weight training so much, I've been going five times a week for the past five years. I bench almost twice my body weight. Its an invigorating feeling. I definitely dont have a problem getting laid now. Sure, I'm a lot nicer to look at, but it has everything to do with confidence.

I don't mean to come off as a braggar. I hope a real life experience helps. Getting in shape was the best thing I've ever done.

The biggest thing you need to do is have dedication. Results won't come overnight. Set realistic goals. Have a cheat day (ONLY ONE), if you want. That might make it easier to keep your sanity.

I would even recommend having a partner. Having a partner will make your training that much easier. You will push each other towards your goals.

Give yourself six months and then evaluate how you feel. Give being in shape a chance. I think you'll like it.

Hope this helps. I'd even volunteer some more detailed weight training schedules if you think you would give it a chance.
 
#9
There's a lot of great advice that's already been given, but I'll add this:

Get a helmet and pads, and don't trust that anyone driving a car will see you. If they're distracted, or whatever, you can lose big time.

Portland has a big biking community, and several times a year someone here is killed by a driver that "never saw them."

Be careful, start slow, and have fun! Biking is a fantastic exercise program that's easier to stick to than many alternatives.
 
#10
Chris2112 said:
Get proper cycling shorts with "male support", as having too much pressure on your testicals while cycling can cause scrotal deformaties.
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Oh, definitely. If you plan on being a roadie and doing anything more than 10-20 miles at a time you have to get lycra cycling shorts. Not only will it keep your testicles happy, but it will save you from TONS of chafing.

If you need any gear help, more info or anything just PM me.
 
#12
if you want a workout. drive your bike to your local mountain bike trail. if it is just a regular trail chances are you will hate it . but it is for bikes it will be a blast. you will DEFFINATLY get all the workout you want. and it is soo much fun.

you can go that route. or be a roadie. which is more workout oriented but not nearly as much fun. both have their pros and cons. myself, im a mountain biker :)
 
#13
I have changed my diet quite a bit, eating more fruits and salads and such and cutting out most fast food. Last year at my old school I would go down to the gym a couple times a week and ride for a good 45min-an hour, I loved it, and I started losing some weight, but then summer started and I got lazy and caught up in my job, lame excuses, I know. I'll definately take this advice to heart, and Pdubs, it definatley was encouraging to hear your story. Thanks dudes, and take care.
 
#14
really, the key to biking is just making the time.....i mean, once you have a schedule, go fast, go slow, enjoy the view.....if your looking to lose weight on the spot, there ain't much for scenery other than looking a brick wall while on treadmill or a little tv as you run your ass off
 
#15
As someone that spends alot of time on his bike; at one stage 20+ hours a week. I would recommend a few things.

1) Ensure the bike is set up properly, proper seat hight, fore / aft adjustments etc... Riding a bike that doesnt quiet "suit" you will cause you grief in the long run. Geat a seat that is comfortable, and get some Nix or Shorts with decent support.

2) Start small- low intensity "Cardio" work for the first 10 to 12 weeks make a big difference. Start at say 30 minutes 4 or 5 times a week then work upto an hour, and so on...

3) Keep it fun, and try different things some things work better for other people others do not. Loosing the fun in it is a quick way to fail...

Most of all... Good Luck, being fit improves you life greatly ;)
 
#16
Cúl-Báire said:
1) Ensure the bike is set up properly, proper seat hight, fore / aft adjustments etc... Riding a bike that doesnt quiet "suit" you will cause you grief in the long run.
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+1000000

Minor adjustments in seat height and position make huge differences over time. For example, recently I moved my seat up just about 1.5 cm and moved the seat back maybe 0.5 cm. Those small adjustments took more than 3 minutes off my 40k, and made a world of difference comfort-wise on the 200k rides I do on weekends.

Go to a professional and get fitted, or at least do a lot of research online and make sure you are comfortable on the bike.
 
#17
Big +1 to what everyone here has said. I recently started biking again to get in shape. After about 3 weeks of doing a 2 hour mountain bike ride 5-6 days a week I'm slowly starting to improve my fitness. Take this as a measure: I play a 40 minute basketball game once a week in the men's open comp. At the start of this season (my second) I could only run 7 minutes of the game before having to sub off. Now I can run most of the game at a higher intensity.

I'm also doing pushups and crunches, and a bit of skipping. Squats are good too. The whole self-weight thing is great, you can do the stuff in your bedroom, in your loungeroom while watching TV or whatever.

Mountain biking on trails kicks ass. So much fun.
 
#18
Please, please, please be sure to stretch and to build abdominal strength.

In the late '80s/early '90s I became obsessed with cycling. I neglected my ab strength and lower back flexibility and rode too much without fully recovering. Running for a plane on a business trip, I ruptured a disc in my lower back and have never been the same.

I can't ride any more, have gained weight, etc.

Be very aware of your position on the bike. I thought I had to be stretched out like the guys in the Tour de France and my body wasn't ready for it...and bad things happened.

Cycling is such a beautiful sport...enjoy!!! Do be careful...my cycling career ended before the SUV and cell phone epidemics, I'd be terrified to ride on some of the narrow rural roads now that I enjoyed then.
 
#19
Totally agree on the proper setup. Also, buy the best bike you can afford. For commuting, I'd get a used rigid (no suspension) mountain bike. Any old Trek/Schwinn Paramount/Bridgestone MB will do--the upright posture is perfect, and suspension is overkill on pavement. If you're already riding a mountain bike, swap the knobbies for slicks. You'll notice an immediate improvement in your speed and effort.

I commuted daily in Portland, Oregon ( a pretty bike-friendly city as another poster pointed out) for 2 years in the 90s. I'd strongly recommend getting and reading Foresters' "Effective Cycling". There are a couple of different philisophies on how a bike should act on public roads, and I think that Forester has the best answer. His is "Cyclists fare best when they act and are treated as drivers of vehicles". This is sharp contrast to the push for bikeways/bikepaths and bike lanes. I'd There are also Effective Cycling classes in most parts of the country. He can be found at www.johnforester.com .
Be aware that there are strong opinons for and against Effective Cycling (much like the P vs. J bass debate). Educate yourself and make an informed decision.

I congratulate you on the decision to do something to improve yourself. The easiest thing is the world to do is to wait til tomorrow.

Stick with it. Before you know it, you'll be checking out maps for a cross-country trip--I have one hanging in my garage.

Scott
 
#20
I used to do hardcore workouts (I was fat in like grade 10) and turned a lot of my fat into muscle.. not all, but a fair amount.. Coupled with cardio, it took about 15 months or so I'd say (I was fat, I'm not joking)... And then one year of boozing and not much else at university aaaaaaaand there's that fat again... sweet
 

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