Physical Health Benefits Of Cycling
Cycling is a great way to get your heart pumping and to work those mighty thigh muscles. Getting at least 150 minutes of moderate intensity exercise, like going for a cycle, each week will help to reduce your risk of chronic illness such as heart disease and type 2 diabetes. It also reduces the risk of cardiovascular diseases like stroke and high blood pressure. Besides these medical diseases, cycling also improves balance and coordination which is beneficial in the prevention of falls and fractures.
For many people, cycling is also a great alternative to running because it’s a low impact training. If you have found running causes problems with joint pain or recurring injury, a non-weight bearing form of exercise like cycling, might be the answer for you.
Healthy Lifestyle Less Fat
Riding a stationary bike can be part of the answer to reduced stomach fat, as long as you also improve your diet by cutting out high-calorie items. It’s difficult to burn fat without dietary changes. This form of exercise, however, cannot solely burn the fat around your stomach. No specific exercise can target fat anywhere in your body. Burning stomach fat requires regular exercise and a low-calorie diet that leads to overall fat loss.
Cycling Burn Belly Fat
Cycling burns belly fat because it is a full-body exercise. The combination of cycling and listening to music is about as challenging as you can get for your muscles and joints. Its like playing a sport without actually having to move your limbs. With regular cycling, you will be able to improve your endurance and stamina by targeting all the different muscle groups in your bodyand the fat that runs around them.
Recommended Reading: How To Melt Stomach Fat Overnight
Is Cycling Better Than Running For Belly Fat
It is known that cycling can be a better option for those who want to lose body fat as well as those who are looking to maintain it. Cycling as an exercise is a great way to keep your cardiovascular system in top shape, and it helps you stay fit. Furthermore, cycling helps the rider burn up calories.
How Cycling Burns Fat
The exertion of a bike ride encourages your bike to break down fat stored into glucose. By cycling regularly, in conjunction with a healthy and modest diet, your stored body fat will visibly reduce.
Of course, its absolutely essential that your calories burned are greater than calories consumed. Think of it as a cars gas tank: if you pump gas in faster than you burn it by driving, then the tank will inevitably overflow! But if you pump at a slower rate, then driving will inevitably deplete the tank.
Of course your physiology isnt that simple in actuality, but fat loss does work the same way in principle. Cycling, or ideally a combination of activities, will help increase the rate at which your body burns calories. That leads to net fat lossassuming youre not eating even more calories yet.
The Mayo Clinic explains that a deficit of 500-1000 calories/day should result in losing roughly 1-2 lbs/week, which is a safe and sustainable pace for most people. For reference, a 185-lb cyclist would burn that many calories in about 45-90 minutes of cycling.
Keep in mind that fat loss from cycling is also relative to your current weight. If youre on the heavier side and just beginning a weight-loss transformation, then its reasonable to lose fat faster than a slimmer person trying to get extra-lean for a trip to the beach!
Recommended Reading: How To Get Rid Of Severe Gas Pain In Stomach
How Can I Lose 1kg In A Day
Consume sufficient amount of protein such as egg whites, meat, pulses which are low in carbs etc. Exercise for at least 40 minutes a day, because only a diet is not going to help you achieve your goal. Your daily activities could include walking or jogging.
If you want to lose weight, you need to eat less calories than your body needs to maintain its weight. If you eat too many calories, your metabolism will slow down and you will not be able to burn as much energy as you used to. This is why it is important to keep your calorie intake within a reasonable range.
Will Belly Fat Go Away With Cycling
Although your stomach muscles arent working as hard as your quads or glutes when youre riding, cyclings aerobic nature means youll burn more fat than you would if you were sitting at a desk all day. Cycling is great for weight loss because its a low-impact activity that doesnt require a lot of equipment.
You dont have to wear a seatbelt or a helmet, and you can do it in the comfort of your own home. If you want to get more serious about losing weight, however, you need to do more than just ride your bike.
Also Check: What Causes Stomach Bloating In Females
Does Cycling Help Lose Belly Fat
Cycling as a sport or hobby is a more secure and cost-effective way to lose belly fat.
Taking up a bike could mean the difference between dying of a heart attack and living longer. Cycling does, in fact, aid in the burning of calories and raising of your metabolism, which aids in the reduction of belly fat as well as other types of body fat.
Cycling will also tone and sculpt your core, increase fat-burning hormones and chemicals in your body, and suppress your appetite, resulting in a lifestyle transformation rather than a quick fix that will leave you regaining weight in a few months.
But, before you hop on your bike, here are a few ideas to help you get started.
How Cycling Reduce Belly Fat
Asked by: Miss Virginie Flatley
According to health experts, cycling not only raises your heart rate but also has the capacity to burn significant amounts of calories. Doing this exercise on a daily basis will help you burn more calories, which means you’ll be able to lose fat stored in your body fat, including your abdominal fat.
Don’t Miss: Do Probiotics Help Flatten Your Stomach
Determine Your Workout Intensity Level
Generally, VO2max is determined when someone is exercising in a lab. You must wear a mask to determine the amount of oxygen your body uses during the workout. This testing method isnt accessible to many people.
Fortunately, you can use the Borg Scale technique to measure your workout intensity. This is a self-reported measurement of your own rating of perceived exertion. The Borg Scale runs from 6 up to 20, as illustrated by Harvard T.H. Chan School of Public Health . Level 6 activity, such as watching television, does not require exertion. On the other hand, level 20 activities such as sprinting must be performed at maximum effort.
Cycling within the recommended body fat burning zone correlates to a Borg Scale rating of 13 to14. These levels of activity require moderate effort and can increase your heart rate. During the activity, you can carry on a conversation with a friend without falling short of breath.
Working out at a moderate intensity enables you to exercise for longer periods. If you intend to torch your belly fat and drop some weight, consider earmarking more time to cycling in your workout routine. The study carried out by JISSN analyzed the impact of workout duration on body fat oxidation. Belly fat burn was more optimal after about 90 minutes of sustained submaximal workout.
Hiit Cycling & Fat Loss
A recent systemic review has concluded that low intensity exercise training is less effective in reducing body fat than moderate to high intensity exercise training
High-Intensity Interval Training or HIIT is the most effective form of exercise for fat loss, including fat around your midsection.
So what exactly is HIIT?
High-Intensity Interval Training is anaerobic by nature, as you alternate between short bursts of intense cycling followed by periods of easy pedaling .
HIIT is the complete OPPOSITE of the typical low to moderate-intensity aerobic training regimens that most fitness experts advocate.
Walking/jogging or cycling at a slow/moderate steady pace are examples of cardiovascular training and are NOT high-intensity training.
Cycling is HIIT
Cycling with all-out effort for maximum power and speed, especially when you encounter hills. Followed by periods of active rest, such as coasting downhills and flat sections is an example of how you can turn cycling into a HIIT activity where you can actually burn off the unwanted abdominal fat.
When you cycle all out, youre breaking down your muscles, which means that you will need additional rest and recovery to regenerate your muscle cells. HIIT programs are more akin to resistance training regimes than traditional cardio.
You May Like: Why Do I Have Stomach Pain Everyday
Difference Between Belly Fat Stomach Fat And Visceral Fat
Belly fat isn’t just an aesthetic issue it’s also a health issue because it affects your body and raises your cardiovascular risk. However, there are two types of belly fat to be aware of:
Subcutaneous fat is found beneath the top layer of the skin and maybe felt when squeezing your tissue on your stomach or thighs.
Visceral fat, commonly known as collective fat, is an aggregation of fat, also defined as adipose tissue, that forms around your abdomen, such as the liver, pancreas, kidneys, or intestine, much lower beneath the skin. Visceral fat is difficult to pinch because it is so hard. It is visceral fat that is harmful and linked to various health issues.
Is Cycling Better Than Running
You may assume that running burns more calories because it uses more muscle groups. When the intensity and duration are monitored, they both burn the same amount of calories. The same is true when it comes to cycling.
When you ride a bike, youre burning calories just like you would if you were running. The only difference is that when you run, your muscles are working harder, so your heart rate is higher, and your body is burning more fat.
You May Like: How To Lose Your Lower Stomach Fat
How To Measure Your Waist Circumference
Take a tape measure and circle your waist. Place the tape above your belly button and below your rib cage and measure your waist without pulling your stomach. The value should be lower than
– 35 inches for women
– 40 inches for men
If your waist is above these values, chances are high that you store visceral fat.
Visceral fat is something you should take seriously and start fighting right now. It’s important to understand what causes visceral fat in order to efficiently get rid of it and prevent it.
WHAT YOU SHOULD KNOW. Generally speaking, fat is good for our body and even vital. We need it to survive since fat is a source of energy. Our body uses fat to provide energy to our life functions. However, excess fat can be dangerous for our body and increase the risks of various health problems and diseases. It’s all about the right balance!
How Does Cycling Help In Weight Loss & Burning Extra Fat
Check out the many benefits of cycling for weight loss and fat burn:
- Cycling increases the heart rate and helps achieve your weight loss goals faster by reducing fat and burning more calories. You may also seek professional help from fitness experts to set realistic and sustainable weight loss goals based on your current weight, health status and activity levels.
- While cycling, your body uses the legs major muscle groups, such as the calves, hamstrings, and quadriceps. Hence, it improves the overall strength and endurance of your body.
- It is a low-cost and pollution-free way of burning calories.
- Cycling is an easy-to-learn exercise, and you do not require any advanced training or expensive equipment.
- Cycling is a low-impact sports activity that does not cause any wear and tear of your muscles and bones. Thus, cycling is a safe workout for people of all ages.
Now let us read about the number of calories we can burn by cycling.
Don’t Miss: Does Ovarian Cancer Cause Stomach Pain
What Are Cycling Misconceptions
Many people believe that cycling is just a sport for those who are thin and fit. This could not be further from the truth! Cycling is an excellent way to maintain or lose weight and provides some of the best cardiovascular exercises out there. The benefits of cycling go beyond just physical health, though it also boosts mental health and social interaction with friends and family. Lets take a look at the five biggest misconceptions about cycling:
1) Cycling is just for thin people This couldnt be further from the truth! One of the biggest reasons why cycling is so beneficial is because anyone can do it. You dont need to be physically fit or thin to ride you can even use a recumbent style if that is more comfortable for you.
2) Cycling causes women to become less feminine This, like many other cycling myths, has no basis in reality whatsoever. Cycling reveals the inner strength of people who were once perceived as weak. It is an excellent way to build endurance and burn calories.
3) Cycling should only be done on the weekends This is actually a myth with some truth behind it. When regular cycling for weight loss purposes, you should try to limit any non-cycling activity because too much physical exertion can slow down your progress. However, you shouldnt see cycling as just a weekend activity. Regular exercise by cycling is excellent for your mental health, so try to cycle at least three times per week for the best results.
Is Cycling Or Running Better
Health, a 155-pound person can expect to burn about 288 calories per 30-minute session while running at 5 mph and cycling at 12 mph. Increasing the intensity of cycling will burn more calories, but it will also increase your risk of injury. If youre going to ride a bike, its best to do it at a moderate to high level of intensity.
Recommended Reading: What Are The Different Types Of Stomach Surgeries
Does Cycling Make Your Legs Bigger
And a myth is what it is. The short answer for whether or not cycling is going to make your legs huge is â no. Of course, cycling improves your leg muscles, but as an aerobic exercise, it works your endurance muscle fibers, making them more resistant to fatigue while training, but not causing them to bulk up.
How Often Should You Cycle To Lose Belly Fat
Studies show the need to develop habits to lose fat and to keep it off. It takes the average person around 12 weeks to develop a habit and about six weeks to notice reductions in belly fat. Cycling as often and comfortably as tolerable to build the exercise into a habit will help keep the fat off.
Both the National Health Service and American Heart Association settle on fitting in around 150 minutes of moderate-intensity per week for adults to be healthy. This means being slightly out of breath during the activity perhaps not being able to converse without a slight pause between sentences.
Based on these minimum guidelines and other lifestyle decisions such as diet, sleep and the amount of time spent being active, belly fat should start to drop, slowly for most, when exercising for more than 150 minutes per week.
Also Check: What Is Good To Take For Stomach Bloating
How Many Calories Do You Burn From Cycling
If you are looking for an exact number of calories that youll burn from cycling, the answer is that it will vary from person to person. Each person burns calories at a different rate according to sex, weight and age, notes Truslow.
There are additional factors at playTruslow says this includes speed, terrain and weather, for examplethat all make a difference. In the case of a spin class, Kom notes that you can expect to burn somewhere between 400-600 calories in a 60-minute class. Research widens the gap a bit, noting 300-600 calories as the typical burn from a spin class.
The Best Type Of Bike For Weight Loss
Riding for weight loss is different from riding for fun. There needs to be more intensity and time to make it effective. To make it easier, some bikes are designed to help you if you aim to lose some belly fat while riding.
However, if you love to ride leisurely around town, you may keep your cruiser bike. But if you want to ride fats out of your belly, here are bikes to go for.
- Road bikes: If you need a bike that can help you burn belly fat while riding smoothly along city roads, the road bikes are your best choice. They are fast, lightweight, and can commute for long on the road. Riding the road bike for sixty minutes can help you shed as much as 200 calories. However, road bikes are only designed for smooth roads. If you want something more rugged, check out our next bike.
- Mountain bikes: Mountain bikes are heavier than road bikes and are designed for more challenging terrains and rugged adventures. Their conspicuous tires are thick because they are designed for mountains and rougher surfaces. If you want to take things more seriously, go for a mountain bike. You will lose more calories and burn more belly fat with mountain bikes.
- Hybrid bikes: If you think mountain bikes are too rugged or road bikes are too soft, then the hybrid bike was designed for you. Fast, lightweight, yet rugged, and great for rough terrains, go for hybrid bikes if you want to lose weight while riding in comfort.
You May Like: What Can Cause Stomach Problems