Is Cycling Good For Stomach Fat
Since cycling is a form of aerobic exercise, it will help you to burn visceral belly fat by putting your body into a calorie deficit. High-intensity training, which can be performed on a bike, is particularly effective at burning abdominal fat. ‘It allows you to take your heart rate almost to its maximum level, repeatedly, which will fire up your metabolism, burn a ton of calories and improve your fitness in the process,’ explains Parren.
However, it’s important to include a mix of high-intensity and low-intensity exercise in your regime, which will bring the greatest gains in fitness and ensure adequate recovery from hard sessions. So, consider this when scheduling cycling workouts between your running sessions.
How Much Weight Can You Lose Riding A Stationary Bike
With a healthy diet and the right workout length and intensity, stationary bike weight loss results can be profound. You can easily lose one to two pounds per week as recommended by the Centers for Disease Control and Prevention for healthy and sustainable weight loss.
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Depending on your diet and how long and how hard you cycle each week, you can lose one to two pounds per week exercising on a stationary bike.
Cycling For Weight Loss: What Speed Should Be Maintained
For outdoor cycling, the speed will vary as per the traffic on the roads. So, one is likely to go faster and then slower, and then again faster, if s/he is cycling on busy city roads. Channa recommends that you can try cycling at a faster pace for one minute, and then at a slower pace for the next minute. This speed can be maintained throughout your journey.
Here another thing that you can do: “Make sure you check your heartbeat regularly throughout your ride. It should hit somewhere around 110 beats per minute, and then increase to 130 beats per minute , then wait for 10 seconds, and then it should be maintained at 110 beats per minute. This is the way of training your heart during a cardio workout,” says Channa.
If you find this too difficult to follow, you can simply follow the one minute fast pace and second minute slow pace rule mentioned above. Cycling in this way can also help in building your stamina.
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Calories Burned Bike Riding
Many variables are at play in calculating calorie burning, including how much you weigh and the pace at which you peddle. Harvard Health Publishing offers estimates of calories burned riding a stationary bike at different intensities for 30 minutes for people of different weights:
- At a moderate intensity, a 125-pound person burns 210 calories, a 155-pound person burns 260 calories and a 185-pound person will burns 311 calories.
- At a vigorous pace, a 125-pound person burns 315 calories, a 155-pound person burns 391 calories and a 185-pound person burns 466 calories.
Biking outdoors can increase your calorie burn due to factors like varying terrain and wind resistance:
- Cycling at a pace of 14 to 15.9 miles for 30 minutes will burn 300 calories if you weigh 125 pounds and 444 calories if you weigh 185 pounds.
- Cycling at a pace of 16 to 19 miles per hour will burn 360 calories if you weigh 125 pounds and 533 calories if you weigh 185 pounds.
- Cycling at a pace of 20 miles per hour will burn 495 calories if you weigh 125 pounds and 733 calories if you weight 185 pounds.
Its Easy On Your Joints So You Can Go Longer
Cycling is also gentle on your joints. In fact, it is often recommended as the exercise of choice for people with arthritis and other joint ailments. You need to be sure you have a proper bike fit, of course. Then, combined with a good warmup, you can push the pace without stressing your hips, knees, or ankles.
The low-impact aspect of cycling is one reason Jimmy Weber of Enid, Oklahoma, got on a bike. Now 150 pounds lighter than his max weight of 410 pounds, Weber initially shed weight through bariatric surgery and a lot of walking. However, his usual seven miles a day got boring which meant he was less inclined to go as far as he wanted to meet his exercise goals. Meanwhile, running was out of the question because of health concerns.
The bike, however, was another story entirely. He bought his first bike in 2011 and has clocked more than 20,000 miles in the years that followed, including numerous club and charity rides along the way.
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Ride At A Moderate Pace Often
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If you want to burn fat, you need to ride in zones one and two of your training zones. If you want to burn fat, you need to ride at a pace that gives you a heart rate of approximately between 68 and 79 per cent of your maximum. This is something you can set up using a heart rate monitor and a bike computer.
If you dont have these, you need to aim for a pace that leaves you out of breath but still able to maintain a conversation.
Most of your exercise should be at this level, often referred to as base training good news because, although its tiring, you wont be finishing every ride completely drained.
Aim for around an hour a day.
Can You Lose Belly Fat By Cycling
Belly fat is infamously stubborn and difficult to get rid of, so finding an effective way to defeat it has become a hot topic. To understand if cycling offers victory in the battle of the bulge, its important to understand the mechanisms of losing weight.
Its as simple as this: You lose weight by burning more calories than you consume through food. Any physical activity will burn energy by utilizing the calories we ingested. Say you want to ride your bike to work. You first take in a hearty breakfast, say, 1,000 calories, before hitting the streets on your pocket rocket. You start working up a sweat and as you do so, your body depletes the energy derived from the breakfast you ate.
Once your body has burnt off your 1,000-calorie breakfast, it has to turn to your body for additional energy reserves to get up that cursed hill that you dread. Your body then turns to your fat reserves to complete this task some of which could be belly fat. So, riding a bike will burn belly fat if we expend more energy whilst riding the bike than the energy we gained from the days food. However, it is important to keep in mind that everyone burns fat in certain areas before others based on factors such as gender and genetics.
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Want to lose weight and get fit by riding a bike? The great news is that weve shown that cycling is in fact highly effective at burning calories and therefore body fat. Now its time to shift up a gear.
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Cycling For Weight Loss: Know The Do’s And Don’ts You Need To Follow
According to Channa, one must cycle for at an hour or more, for fat loss. “Cycling is a cardio workout, in which one usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure that you do cycling for at least 30 minutes,” he says.
Intensity Of Your Workout
One of the key determinants of the number of calories burned on an exercise bike is the intensity in which you work out. Increasing the resistance and cadence increases the wattage or energy output required to ride the exercise bike. It should come as no surprise that youll burn more calories when you dial up the resistance level and pedal harder and faster. Tackling high-intensity intervals and standing up on an indoor cycle for climbs also boost the number of calories youll burn in the workout.
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How Far Should I Ride
If you are cycling to lose weight, duration matters more than the actual distance you travel. That means that you don’t necessarily have to ride the entire Tour de France course to shed a few pounds. Relieved? Good. But don’t put away the odometer.
When you are new to exercise, you can start your biking workout program with a simple test. Use your odometer to see how far you travel when you bike for 30 minutes.
Jot down the number in your workout journal and set a goal to decrease the amount of time it takes you to ride that same distance and route. As your fitness level improves you’ll be able to log more miles in less time and you’ll burn more calories in the process.
As you get comfortable spending more time in the saddle, schedule longer rides during the week. If you do three cycling workouts each week, complete one short ride , make one ride a moderate duration , and set a goal to ride one long tour each week.
Weight Loss And Cycling Performance
While some people are motivated to ride bikes to lose weight, cyclists often pursue weight loss to improve performance. Larger cyclists often produce more power than smaller riders because they have more mass they can use to generate force. On the other hand, lighter riders have less inertia to overcome when trying to get their smaller mass moving. This is often expressed as a cyclists Power-to-Weight Ratio. Although power-to-weight ratio matters on all terrain, it is particularly important when going uphill. At a given power output, a lighter cyclist can ride uphill faster. However, lighter is not always better. This article discusses risks associated with focusing too heavily on the weight loss side of power-to-weight ratio.
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Eating To Lose Weight
Losing weight happens primarily in the kitchen. Creating a calorie deficit is what leads to weight loss. The right food choices, coupled with riding, deliver a one-two punch. Generally, a 500 calorie deficit is a good place to start.
The goal is to lose fat and spare as much muscle as possible. If there is too much of a caloric deficit, you will lose muscle. You can use an online calculator or an app to figure out how many calories you need in a day and subtract whatever you feel is a sustainable, healthy amount for you.
Choosing a Diet
With so many different types of diets, it can be a bit confusing, but mostly they all create a calorie deficit. What worked for someone else might not work for you. My advice, pick what works for you and give your body what it needs to be healthy.
As with so many things, there are trade-offs to any dieting strategy. I choose a low-carb diet at first to help manage my biggest weaknesshunger. The compromise was the inability to complete high-intensity intervals consistently. Gradually, I transitioned my diet to include more carbohydrates to increase performance. While you dont want to change your diet weekly, you do need to be flexible. Align your food choices with your goals.
Keep a Journal
Maximize What You Eat
How Much Should I Cycle A Day To Lose Weight
The answer to this question largely depends on your age, starting weight, and fitness level. A person who cycles every day will use fewer calories for the same cycle than someone who has never cycled before because their body has adapted to this exercise. So, in terms of how many calories a person should aim to burn through each cycling session, there is no one answer. But thats a disappointing answer, so lets try to do better.
Many trainers, health gurus, and exercise advocates say that burning 400 to 500 calories a day through exercise is a good goal to set your sights on. In this article, certified trainer Brooke Taylor recommends burning 500 calories in exercise sessions five times a week. Using this rule of thumb and the data used in the Harvard study, we can determine how long it would take to reach the 500-calorie mark performing these cycling exercises.
There you have it! It takes approximately 45 minutes of moderately intense cycling for most adults to reach their calorie expenditure needs through cycling. Do this five times a week, and youll burn 2,500 calories!
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Focus On Lean Protein And Plenty Of Fruit And Vegetables
Eating the right foods is as important as avoiding the wrong foods. You need to give your body everything it needs to run efficiently, build muscle and sustain exercise.
Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performance, recommends eating quality foods that will have a high nutritional value and often lower calorie density too.
Choose lean protein such as fish, chicken, beans and pulses. Opt for lots of fresh fruit and vegetables alongside them, and choose wholegrain carbohydrates or ones with a low glycaemic index, such as sweet potato, rolled oats or rye bread.
As Wadsworth says: Its a general rule of thumb, but if you can grow it or run after and catch it, or fish for it, thats what you should be eating. Stick to that diet and youll lose weight.
Smoothies and juices can be tempting, but youre often better off eating the whole fruit because then youre also getting dietary fibre rather than just the sweet, sugary juice.
Cycling Fits Into Your Life
No time to exercise? Then use a bike to commute or run errands. This way, you wont have to reserve a chunk of your day to work out. By riding your bike to the store, bike commuting to work, and riding instead of driving for other errands, you can slip in hours of activity every week doing the things youd normally do anywayand achieve a healthy weight while youre at it.
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Is Cycling Good Cardio
Cycling, like other aerobic activities, works your heart and lungs so they grow stronger, which helps protect you from heart disease, high blood pressure, stroke and much more. You may feel winded when you first start bicycling but after a few rides, your body will adjust and soon youll hardly notice when youre breathing hard.
Cycling Is Primarily A Lower Body Exercise
Exercises with the highest energy expenditure per minute are weight bearing and utilize muscles throughout the body. Cross-country skiing, for instance, is weight bearing and stresses the upper body, lower body, and core. As a result, energy expenditure for cross country is extremely high.
Running and hiking are weight bearing and engage the upper body more than cycling does. Swimming is not weight bearing but is absolutely a full-body exercise. Cycling is not weight bearing and is primarily a lower body exercise. But again, that is only important if you are exercising purely to burn calories, which isnt the best strategy for performance or weight loss.
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How Fast Should I Ride My Bike
If losing weight is your primary aim, intensity is more important than speed when exercising. A ride with a higher intensity will burn more calories than a one with a lower intensity. 1 When riding a bike, the type of bike you use and the path you pick will have an impact on both your intensity and speed .
Consider the following scenario: If youre traveling at 12 miles per hour on a hefty mountain bike over muddy off-road paths, youll most likely have to exert considerable effort. However, if you are riding a road bike down a hill, you may achieve that speed with little or no work at all.
Whats your best bet? Become familiar with the use of a heart rate monitor. The gadget delivers a precise measurement of how hard you are working at any given moment. For the majority of your rides, keep your heart rate between 70 and 75 percent of your maximum.
Consider Working Out Indoors Indoor Cycling Can Be Fun
If you live in a challenging climate, remember that you do not have to cycle outdoors to lose weight. In the winter, spin classes could work really well for you, especially if you value having someone else to encourage and guide you. Although bear in mind that these can be quite fast-paced, so they will be a bit much for a beginner. I actually tried one many years ago, and had to leave the class, red-faced and exhausted, half-way through. I was too embarrassed to ever go back. In retrospect, that was stupid of me. Everyone has to start somewhere!
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How Many Calories Do You Burn Riding A Bike Outside
Calculating how many calories does riding a bike burn depends on a variety of factors including the distance and time traveled, intensity, speed, and the weight of the bike rider, just to name a few. Fruendt says, On average, a moderate pace outdoors for an average adult for 30 minutes would burn around 300 calories.
Specifically, according to Harvard Medical School, a 155-pound person who bikes for 30 minutes at 12 to 13.9 mph burns 288 calories. Weigh 125? Youll burn about 240 calories. Weigh more? Youll burn about 336 calories. The CDC recommends adults aim for at least 150 minutes of moderate-intensity cardio per week. Since bike riding is considered aerobic exercise that means if you are looking to take up bike riding for weight loss, consider dividing and conquering those 150 minutes in multiple bike riding sessions each week.