Did not bike for like 3 years and to lose weight

Question
QUESTION: Hi how are you? I got i few question i hope you can help me with!

1- I use to bike to work its 16 km one way, i would like to restart doing this.... but would it be too hard on my body to start right away! I bike in the house here and there for like 30 min. I dont want to get a heart attach..lol @ 42 year old!!!!

May unstead of leaving at 6:30 am i could leave earlyer at 6:00 and take it easy what do you think!!!

2- Also do you know like how many calories you can loose to bike like that i because i need to loose weight and be healthyer....!!!

I have a hard time to start biking!

3- What should i eat before and after biking!!!

thank so much for you anser

ANSWER: Hello,

Im great thanks.

Well coincidentally I ride 16.2 km to work each way also! I dont use a trainer in the winter, all I do is when its riding season I hop on the bike and take it slow.

My 1st ride usually takes about 40-45 min. I go slow and tell myself it will take time to get back in riding shape. By the 2nd week it takes me 30-35 min and by the 4th week 20 min or less.

As you can see with time you WILL improve but the idea is to gradually get into it. If you go to hard and kill your self the firs few times out, it wont been or seem enjoyable in your mind the next time you want to ride. ITS NOT A RACE!

As for calories, im 6' 210 pounds. For me I burn about 350 each way (for 16km) so about 700cal a day.

Before biking if the idea is to loos weight, then eat light. A bannana, water, vitamins, small bowl of wheat cereal or yogurt is what i take.

Let me know if i helped you out or if you need more info.

~Thanks!

---------- FOLLOW-UP ----------

QUESTION: Thanks for the answer!!!!!
Wow that bizarre that you do the same amount of biking then me..!!!
Ok i was just a bit nervous that it make too much strain on my heart and lung for the first time!

So i will start at 6 or 6:15 maybe and take it slow for a bit!!!!

About water... i usually drink like 2 bottles when i bike sometime when its hot i take some Gatorade is this too much water???

Just wonder because a few time i got home and felt very tired and week and had a bit the shake i wonder if its because i did not eat before riding back???

Answer
Hey again,

Lol yea I know! Just remember to take it easy the first few times out. As for the water it may be abit much. You dont want to get whats called "waterlogged" meaning you drink too much water and it weighs you down and may give you cramps.

Sip throughout your ride but dont drink it all at once. Obe bottle for 16km is more than enough. Honestly, I dont even put a bottle on my bike when I bike into work. I just drink when I get to work.

When you got home was it your legs shaking or a body shake like your hands, arms ect?