With age, we tend to move less, lose muscles, gain fat and at some point, we realize that we have belly fat. Unlike some other polyunsaturated fats which are located around your legs, thighs, or arms, belly fat is something you should really take seriously since it not only makes your figure look not beautiful, but may even have serious consequences on your health! A slimmer waistline is probably on everyone’s fitness wish list. And many people have turned to indoor cycling bike workouts to address their stubborn belly fat issue. But is it true that riding a fitness bicycle helps you lose belly fat? What kind of exercise should you do to burn belly fat? This article will provide you with some recommendations to help you lose belly fat. Please continue reading if you are interested.
What is belly fat?
Your body houses two kinds of belly fat. One is the type that jiggles called subcutaneous fat. The other is visceral fat. You can no longer see or pinch this as it is deep within the body, surrounding your abdominal organs like the liver and intestines. Body fat is not 100% bad as it has multiple functions, such as insulation, organ protection, hormone regulation, and the transport of vitamins. However, excessive body fat accumulation due to various reasons, especially belly fat, is a concern. Belly fat is not simply an aesthetic concern but truly a health concern since it has an impact on your body and increases the risks of cardiovascular diseases. And this explains why people are always looking for ways to burn belly fat effectively.
Is riding a fitness bicycle can help you lose belly fat?
The answer is undoubtedly yes. An exercise bike is good for weight loss, and riding the fitness bicycle is also one of the best ways to help you achieve your goal of losing belly fat. Harvard Health Publishing even noted that 30 minutes of moderate fitness bicycle workout burn 210 to 294 calories, depending on body weight. Their findings also showed that shifting to vigorous fitness bicycle workout can burn more calories. That means fitness bicycle workout, whether moderate or vigorous, can help you achieve a healthier weight. In addition, the fitness bicycle has adjustable resistance and speed, making it easier to intensify your workout, burn more calories, and lose belly fat faster. However, to better lose belly fat, you must exercise regularly. To avoid belly fat, you also should integrate regular physical activity with a nutritious and very well diet.
Which fitness bicycle workouts are best for losing belly fat?
While fitness bicycle can help you slim down your waist, losing belly fat takes time. However, you can perform specific fitness bicycle workouts to burn belly fat more effectively. Here are a few suggestions.
1. Steady-state cycling
This workout means pedaling at the same pace throughout your cycling session. You can set the resistance at a comfortable level and then pedal at a relaxed speed. Beginners and older adults are perfect for this type of workout to prepare for more intense cycling. To start busting your belly fat, you can do a 20-minute steady-state indoor exercise bike workout 3 to 5 days a week. If you like, break this workout routine into four 5-minute sessions within a day. When ready, level up your steady-state riding with moderate exercise. Adjust your speed and resistance, and then extend your routine to 30 minutes. Again, you can break this up into 10-minute separate workouts within the day. To maximize your calorie burn, you may also put on a heart rate monitor and work out within 50-70% of your maximum heart rate.
2. High-intensity interval cycling
Steady-state cycling can jumpstart your active lifestyle and weight loss plan. But to reduce your belly fat, a high-intensity interval exercise bike workout is a better option. A study in 2008 showed that exercise intensity has a positive link to body composition changes. Specifically, the researchers concluded that high-intensity aerobic exercise can significantly reduce abdominal visceral fat better than low-intensity training. Here’s how to do it:
- Warm up by pedaling at a comfortable pace and resistance for 5 minutes.
- Crank up the resistance level and pedal faster for 30 seconds to 1 minute. This stage will significantly boost your heart rate and make you almost breathless.
- Bring the speed and resistance down to recover for 1 to 2 minutes. Let your heart rate and breathing reach a more normal state.
- Keep doing the high-intensity-and-recovery cycle up to 10 times, depending on your capacity.
- Cap your HIIT workout with a 3 to 5-minute cool-down.
Note that HIIT indoor cycling bike workout is far more challenging and may be too much for your current fitness level. So, adjust your routine as needed. Do your HIIT sessions two to three times weekly, and then perform steady-state or moderate cycling in between.
To sum up, riding an exercise bike is good for losing belly fat, but it takes time and a lot of effort. Therefore, follow a consistent fitness routine and pair it with a balanced diet to flatten that belly faster.
