Chubby knees were cute when you were a little girl, but they're the last thing you want to show off in that short dress. Although you can't spot-reduce knee fat away, you can do exercise for overall weight loss that helps reduce knee flab. Biking is an effective form of cardio exercise that can help you ditch the knee fat for slender, toned stems you're proud to show off.
Burn Fat Biking
To ditch the excess jiggle and get rid of flabby knees, you've got to push those pedals and get your sweat on for about 60 to 90 minutes on most days. You can break this up into shorter segments as needed by your schedule to make it easier to get in enough bike riding. Incorporate errands into your biking time to use your time effectively and capitalize on those multitasking skills. Biking for one hour can help you burn approximately 500 calories for a loss of 1 pound per week when performed daily.
When the idea of trying to squeeze in a full hour of exercise most every day of the week makes you want to throw in the towel, interval training can be a good alternative for you to lose weight and get slimmer knees. Interval training consists of short segments of moderate-paced activity, followed by segments of faster-paced activity. To work this into your biking routine, pedal at your regular pace for three to four minutes. Follow this by pedaling at a vigorous pace for one to two minutes. Continue to alternate between the two for your entire bike ride.
In addition to blasting fat with biking, you can burn calories more effectively even while you're sitting on the couch by doing strength-training exercises. As you build your muscle mass, your body will start to burn calories more efficiently. And, doing strength-training exercises that can help you improve your biking speed will translate to a greater calorie burn while you ride. Do jack squats, starting with your hands by your sides as you stand tall. Simultaneously raise your arms in front of you as you squat until your thighs are parallel to the floor. Aim for 30 reps. High steps are another good strength-training exercise to help you build your biking speed. Stand in front of a box or platform that's knee-high. Position your right foot on the platform. Raise your arms in front to chest level while bringing your left foot up to the platform. Tap your left toes on the platform, and then bring your left foot and arms back down. Perform 15 to 20 reps per leg.
Before you pump up your bicycle tires and strap on your biking helmet, see your doctor to get health clearance. Once you get started with your biking routine, plan on at least one day off to let your body rest. Giving your body a break is as important to your weight-loss goal and getting rid of knee fat as getting on your bike and pedaling the fat away. Too much exercise can cause your weight to plateau.
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Centers for Disease Control and Prevention: Healthy Weight -- It's Not a Diet, It's a Lifestyle!
- Georgia State University: Physical Activity
- MayoClinic.com: Rev Up Your Workout with Interval Training
- MayoClinic.com: Strength Training -- Get Stronger, Leaner, Healthier
- Bicycling.com: Transform Your Strength into Speed
- Shape Magazine: 9 Reasons to Skip Your Workout...Sometimes
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.