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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 01-14-10, 03:42 PM   #1
daven1986
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Best cadence to lose weight?

Hi all,

I am trying to help my dad get into shape and I was wondering what kind of riding he should do to lose weight? Should it be fast and short and slow and long? This will be on an exercise bike if it makes any difference.

I was thinking about 30mins each day and then 1 hour on the weekends should be a good time allowance.

Thanks

Daven
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Old 01-14-10, 03:47 PM   #2
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I find that I'm best able to keep my HR in the upper zones by doing interval training.

Sprint 2 - 5 minutes in low zone-4
Recover to mid zone-3
Repeat until sufficiently worn out.
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Old 01-14-10, 03:52 PM   #3
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Slow and long burns fat.
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Old 01-14-10, 03:56 PM   #4
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Thanks. So would 30 mins of slow steady cycling per day, and then 1 hour at the weekends make a decent start? Perhaps swapping some cycling for rowing.
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Old 01-14-10, 03:59 PM   #5
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I would say that one hour every other day would be better.

I'm 53 and lost 40 lbs in the last two years. I rode 5000 miles this year. I rode 2 to 3.5 hours per day. I did this 12 to 15 days a month.

Every other day was ideal, It allowed for recovery time. Muscles burn calories during recovery as muscle tissue rebuilds itself.

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Old 01-14-10, 04:18 PM   #6
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I would say that one hour every other day would be better.

I'm 53 and lost 40 lbs in the last two years. I rode 5000 miles this year. I rode 2 to 3.5 hours 12 to 15 days a month.

Every other day was ideal, It allowed for recovery time. Muscles burn calories during recovery as muscle tissue rebuilds itself.
@Barrettscv: Did you do any cross training or resistance training in addition to riding your bike? Just curious as I'm about to embark on a weight loss journey.
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Old 01-14-10, 04:29 PM   #7
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No cross training, nor did I change my diet much.

I did strive to increase my distance about 20% per month. I started at 300 miles a month and began exceeding 600 miles/month until winter came. I also pushed myself to increase my pace from 16 mph to 18.5 mph on 40 to 55 mile long rides.

I've been off the bike for 6 weeks with less than 5 lbs weight gain from my absolute recent low point.
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Old 01-14-10, 04:53 PM   #8
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Thanks, I thought 30 mins because my dad gets home from work fairly late (7:30pm) and by the time dinner is done and digested it will be around 9:30. I will see if it can work otherwise it will have to be 30 mins!
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Old 01-14-10, 04:58 PM   #9
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I remember some studies which showed that most folks don't begin to burn fat until after about an hour of aerobic exercise. If those are accurate you should try to get in at least one 90 minute + ride per week.
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Old 01-14-10, 05:32 PM   #10
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Well that can be done 2 days a week
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Old 01-14-10, 05:58 PM   #11
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Slow and long burns fat.
Just not a whole lot of it... at least for me.
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Old 01-14-10, 06:07 PM   #12
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I am trying to help my dad get into shape and I was wondering what kind of riding he should do to lose weight? Should it be fast and short and slow and long? This will be on an exercise bike if it makes any difference.
Stationary bike? Akkk! Might need to get a TV and DVD player in front of it. Moderate and long is the best for fat burning. A heartrate monitor helps make sure you're in the "zone".
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Old 01-14-10, 06:15 PM   #13
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I agree with GliftonGK1 with intervals, once he is ready for it. If he is riding an exercise bike, I would start slow and grow 10% time every week for the first 5 weeks and then stay even for one week and the 5 more weeks of 10% increase in time.
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Old 01-14-10, 06:20 PM   #14
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Yep it is going in front of the TV! Good idea regarding the increase time by 10% each week, will start to help him plan a schedule. Thanks for the advice.
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Old 01-14-10, 07:00 PM   #15
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How about letting your dad figure out what works for him?

20-30min at a good heart rate is plenty to start.

Exercycles are pretty darn boring though, so the more important issue will be motivating him to get on the thing on a regular basis, not figuring out the proper cadence.

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Originally Posted by daven1986 View Post
Hi all,

I am trying to help my dad get into shape and I was wondering what kind of riding he should do to lose weight? Should it be fast and short and slow and long? This will be on an exercise bike if it makes any difference.

I was thinking about 30mins each day and then 1 hour on the weekends should be a good time allowance.

Thanks

Daven
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Old 01-14-10, 07:00 PM   #16
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I remember some studies which showed that most folks don't begin to burn fat until after about an hour of aerobic exercise. If those are accurate you should try to get in at least one 90 minute + ride per week.

Maybe 40 minutes but that's the idea, you need to work at about 60-70% of your AT to best burn fat from what I understand. You may want to move up to 70-75% AT to build endurance then advance to some interval work.
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Old 01-14-10, 07:46 PM   #17
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I watch a TV when I ride inside. When I get bored I figure I'd be sitting watching anyway so I may as well ride some more.

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Old 01-14-10, 08:02 PM   #18
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Perhaps swapping some cycling for rowing.
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Old 01-14-10, 08:36 PM   #19
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the main focus for loosing weight is burn more than you take in. 3,500 calories = 1 pound of fat.

the 'fat burning zone' of a lower max HR vs. the 'cardio of 80% max hr is a bit of a misnomer for weight loss...

if you can burn 1000 calories in 1 hour pedaling harder, and burn 800 calories in 90 minutes pedaling slower, the math is pretty simple (arbitrary calorie outputs)

Exercise is only 1/2 of the equation, significant weightloss and fitness is predicated on DIET and EXERCISE.

If HE is motivated to change (you can't do it for him) set him up with a nutritionist, and a personal trainer to get proper nutrition in him, and a workout regimine utilizing resistance exercise and 'cardio (cycling).

Current ACSM guidelines are at least 30 minutes of aerobic exercise more days than not in a week (4 d/week)
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Old 01-14-10, 10:14 PM   #20
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I enjoy cycling, but I don't enjoy exercise cycling. An hour indoors is a big accomplishment for me. If you could ride outdoors and ride with him I think it might be more motivational. Don't worry about pace or candance or time. Just try to get him to ride with you for the social time together. Your dad might just like spending time with you. After awhile he may decide he likes riding and wants to work on the different aspects of speed, distance, and time.

Also, I find I can ride sooner after a meal than if I was doing other exercises so you may be able to start your ride earlier than you think.
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Old 01-15-10, 03:47 AM   #21
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Thanks guys, basically I have a bet with him that 6 months using an exercise bike regularly is going to be better for him than going to the gym once a week and using theirs! If he makes an improvement then he buys the bike, if he doesn't then I buy it.

It all comes down to practicality for me, I start work soon and I will be cycling for 2 hours every day. He hasn't cycled for years and the roads around here aren't that great and the park is always muddy (and technically is a no-cycling zone)! I know he wouldn't be motivated to go for a ride if it was: cold, raining, too hot etc. both of the first two apply right now!

Of course I realise that diet comes into it, but keeping your diet the same and raising your activity levels will improve your fitness level too, but maybe not as quickly. Diet is next, but one step at a time!

Am thinking about a turbo trainer - this may be a bit better
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Old 01-15-10, 11:04 AM   #22
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Thanks guys, basically I have a bet with him that 6 months using an exercise bike regularly is going to be better for him than going to the gym once a week and using theirs! If he makes an improvement then he buys the bike, if he doesn't then I buy it.
Hope you've left out some details: this bet doesn't sound like much of an incentive to exercise
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Old 01-15-10, 11:31 AM   #23
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Well there will be a huge money saving by not having a gym membership!
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Old 01-15-10, 01:50 PM   #24
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Well there will be a huge money saving by not having a gym membership!
If he doesn't lose weight, you're going to buy him a bike? If he does lose weight, he gets penalized by having to buy it himself? If it were me, I'd sit on the couch for six months, collect my free bike, and then start exercising
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Old 01-15-10, 02:14 PM   #25
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My thinking goes that you exercise to get fit, control diet to lose weight. Exercise and diet together will help get fitter and lose weight faster. The inescapable truth is the only way to lose weight is to take in fewer calories than you use, for a meaningful length of time. Don't let your dad think that he can eat anything if he works out a half hour or so per day.
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