Exercise 101: Can Cycling Lose Belly Fat?
The belly is one of the places where fat accumulates the most and is most visible, and as a consequence, it is the part of the body that most bothers people when they are overweight. Abdominal fat must be eliminated not only for aesthetic reasons but mainly for health reasons since it is one of the most dangerous types of fat in the body, especially if, in addition to subcutaneous fat, the individual also has visceral fat (the one that is around the organs). of your abdomen).
If you are determined to improve your appearance and health, know that cycling helps you lose belly fat, as well as being a great exercise for those who suffer from back, knee or ankle problems, as it has low impact on joints. The belly is one of the places where fat accumulates the most and is more visible, and as a consequence, it is the part of the body that most bothers people when they are overweight.
Abdominal fat must be eliminated not only for aesthetic reasons, but mainly for health, since it is one of the most dangerous types of fat in the body, especially if, in addition to subcutaneous fat, the individual also has visceral fat (the one that is around the organs). of your abdomen).
If you are determined to improve your appearance and health, know that cycling helps you lose belly fat, as well as being a great exercise for those who suffer from back, knee or ankle problems, as it has low impact on joints.
Cycling is an aerobic exercise, which means it works the large muscle groups and makes your breathing and heart rate speed up. The lungs work harder to get oxygen, increasing caloric expenditure and burning fat to provide energy to the muscles. The heart also beats faster, pumping more blood to deliver oxygen and energy to the muscles. When a person feels their breathing and heart rate faster, they know they are burning calories and losing weight(recommended).
But does cycling lose belly fat?
One thing that many people still don’t understand is that to lose belly fat, you have to lose fat all over your body . So, not those 1000 sit-ups that the individual does every morning will leave you with no belly and a toned abdomen, they just tone the muscles that are hidden under the layer of fat you want to eliminate.
To really lose the belly, it is necessary to practice an aerobic exercise that burns calories and promotes fat loss in the whole body, such as cycling for example. Furthermore, it is only possible to lose weight when the number of calories expended is greater than the one consumed, and it is necessary to reach a deficit (difference between what is consumed and what is lost) of 7700 calories to lose 1 kilo of weight. fat. This means that if a person creates a deficit of 550 calories a day, they lose half a kilo a week.
A 70 kg person loses about 270 calories cycling for half an hour at a pace between 19 and 22 km/h, and about 340 calories in half an hour cycling between 22 and 25 km/h. The heavier the weight, the more calories a person loses, and the same goes for exercise intensity. So, it is clear that cycling can help a lot to create the calorie deficit necessary for weight loss, and consequently, belly loss. In addition, cycling tones the muscles of the legs, also increasing the burning of calories at rest, as muscles burn more calories than fat.
Types of exercise
Once it has been shown that cycling loses belly fat, it is now necessary to know which are the most effective exercises to burn calories and lose weight riding a bike. Although any exercise can cause a person to lose calories, depending on how the exercise is performed, this loss can be greater or less. Here are some tips on how to step up your exercise to burn more calories.
The higher the speed, the more calories you burn. However, care must be taken not to increase speed so much that you lose control of the bike and cause an accident. Start slowly, warming up your muscles, and increase your speed to about 25 km/h. With the higher speed, you use more muscle, burn more calories and lose more weight.
Increasing exercise resistance by finding sloped terrain to pedal on can be a great option. As you have to force your muscles more to make the bike move, you lose more calories.
High Intensity Interval Training (HIIT)
This is a favorite type of exercise for many people, as by interspersing periods of rest with periods of high-intensity exercise , you can burn calories faster than keeping the same pace all the time. For example, you should start the exercise with a 5-minute warm-up, then increase speed for 1 minute, and then pedal with full force for 30 seconds. After that, you should slow down for 5 minutes to rest and then repeat the exercise.
Over time, as a person gets used to interval training, they may begin to increase their high-intensity time and decrease their rest time. The bursts of energy from interval training make you burn more calories and allow your heart and lungs to work harder.
Riding a bike helps you lose belly fat, but you also need to take care of your diet. Food should be planned to get the most out of the exercises, generating a greater caloric deficit . It is necessary to eat lots of vegetables and fruits, fiber and protein.
Never exercise shortly after meals, wait at least an hour before starting, and always have a snack after exercise, preferably a carbohydrate, protein (or a combination of the two) or a supplement such as Lean Biome, as this helps build muscle mass.
Cycling is a great aerobic activity to lose belly fat and can burn a lot of calories. It’s an easy exercise to do, and you don’t need to go to the gym. Most people have a bicycle lying around somewhere.