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Indoor riding requires a well-balanced diet.

Exercise must be a part of your weight loss plan, no matter what your objectives are. Exercise helps you maintain lean muscle, which is beneficial to your health and appearance. Furthermore, preserving muscle mass will make it easier to maintain your weight loss over time. While a relaxed bike ride outside is unlikely to aid in weight loss, indoor riding can. However, in order and get the most out of an indoor cycling regimen, you’ll need to follow some fundamental nutrition and training guidelines.

Despite what you may have heard about the benefits of exercising on an empty stomach, it’s a good idea to give your body the energy it needs to ride hard and get the most out of your workout. Even if your lesson is early in the morning, eat a light snack 30 minutes before your ride. A tiny banana, a slice of bread with jam, or a mouthful of whole-grain cereal could be substituted. Have a mix of protein and carbs an hour or two before your afternoon or evening riding activities. In order to help you fuel up for your workout, the thermic impact of food can help you burn additional calories. Before, during, and after the ride, make sure you drink lots of water. To keep your metabolic humming and burning calories efficiently, you must drink enough water.

Consume a mix of protein and carbohydrates within an hour of your workout to replace muscle glycogen and give amino acids for muscle recovery and development. This will keep your muscles and metabolism in good shape while also getting your body ready for your next workout.

Interval training can boost your metabolism more than a steady-state exercise in most cases, and the same is true for indoor cycling. Consider it a ruse to get your body to burn calories more quickly. You’ll burn calories during the workout if you alternate bursts of tougher cycling (meaning a faster cadence against stronger resistance) with a more comfortable speed than you would at a continuous, moderate tempo. Excess post-exercise breathing (the after-burn effect) is triggered by varying pace and exertion, causing you to burn calories for a few minutes after cycling.

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