Cycling helps in weight loss, as the body burns about 500 calories in an hour just by pedaling, even at a slow pace. As long as you complement this with an appropriate diet, the increase in energy expenditure will help you keep fat at bay. In this post we provide you all the information so that you can get it.
How long should one cycle to reduce obesity?
let’s start with at least 150 minutes of aerobic physical activity as recommended by OMS one week. But, if you have more specific goals, you’ll need to adjust both the time and the type of training. and that is that biking helps with weight loss, yes, as long as you’re in calorie deficit,
There is no other key to lose weight. If you want to lose weight, you must eat fewer calories than you are able to burn on a daily basis.And in the global calculation enters basal metabolism and physical exercise.
So the first thing to do is to do your own calculations, for which you can apply the well-known Harris-Benedict Formula,
- (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5, if you are a female.
- (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161, if you are a male.
the result must be multiplied by a Coefficient by type of activity,
- Sedentary lifestyle: 1.2.
- Light exercise: 1,375.
- Moderate exercise: 1.55.
- Intense exercise: 1,725.
- Very intense exercise: 1.9.
A 29-year-old woman who weighs 70 kg, is 170 cm tall and walks about 150 minutes a week (moderate exercise) should eat less than 2,230 kcal if she wants to lose weight. If you do this, you’ll need to adjust to the increase in your activity level.
Where does the bike burn fat?
Riding a bike makes the stomach slim, yes or no? This is a question asked by people who want to tone that area for aesthetic reasons or because they know the dangers of visceral fat.
We’re sorry to inform you that you cannot lose localized fat., Most scientific evidence shows that no matter how hard you work muscle in one area, you don’t lose fat in that exact area.
As NutriEat experts explain, the body takes fat from adipose tissue during the beta-oxidation process when there are no energy-providing substances left in the blood. But you can’t decide from which part you’re going to get that fat, so You should only worry about reaching a calorie deficit. what were we talking about
In addition to the above, what we do know is that in general, Legs are refined and toned when cycling, The gluteal muscles, calves and quadriceps are particularly worked and to a lesser extent, the adductors, hamstrings and soleus.
How to burn fat fast on bike?
High-intensity training helps burn fat, including visceral. It is convenient not to overdo it so that the body is not stressedThat’s why it’s a good idea to do interval training.
Trainer, teacher and coach José Miguel del Castillo recalls, high-intensity interval training shown More optimal than continuous training at moderate intensity when it comes to losing fat,
Ideally, set Sections that include warm-up, maximum intensity work, easy rolling and cool-down, The phases of maximum work and easy rolling should be repeated till five or six cycles are completed. You will experience some difficulty in breathing when working at high intensity, but do not bring your body to the point of feeling short of breath.
The heart rate for burning fat on a bike can also serve as a reference. Fringe is calculated Between 68-79% of max heart rate is where fat is burned,
It is common for amateur cyclists who want to reduce fat to consider doing so. Fasting, As del Castillo explained, citing various studies, this is a misconception. Studies in fasting and non-fasting groups have shown that fat oxidation remains similar in both cases.
Best Bike Workout to Burn Fat
From the special app BestCycling they propose this indoor cycle training, although you can adapt it for jogging. It would look like this:
- From 00:00 to 02:30. The pedal is sitting down with a cadence of 86-88 with very light effort.
- From 02:30 to 4:30. Squat down to pedal with a light effort, with a cadence between 88-97. Power Zone: 55-75%.
- From 04:30 to 05:30. The pedal is seated with a cadence of 97-64 with very light effort. Power Zone: Less than 55%.
- From 5:30 to 7:30. Increase resistance to moderate intensity and stand pedal using moderate effort at a cadence of 64. Power Zone: 76-90%. You can sit for about 15 seconds in between and finish standing up.
- From 7:30 to 8:30. Between beats 64-63, take all the weight off and sit on the pedal very lightly. Take a chance to breathe and keep the power zone below 55%.
- 8:30 to 11. Return to moderate effort by standing with moderate resistance and a cadence of 63. Power will be in the 76-90% zone. Squat for about 30 seconds in between, but without changing the resistance.
- From 11 to 12. At cadence 65, take off all the weight, sit down and pedal very lightly.
- Set the load to a medium-high resistance for 12 to 14 reps and stand and pedal. The effort must be intense, so the power zone will be between 91-105%. Cadence, between 65-64.
- From 14 to 15 o’clock. Take off the load and very slowly lower the pedals.
- From 15 to 17. Standing pedal, with the load at medium-high resistance. Keep the tempo at 68-69.
- From 17 to 18. Take off the load and pedal very smoothly, sit down.
- From 18 to 20. Keep the load high and do very intense exercise while pedaling. Cadence should be at 70-71, and power zone should be between 106-120%. To give you an idea of intensity, you won’t last more than five minutes pedaling like this.
- From 20 to 21. You continue with an incomplete break, then you have one minute to catch your breath. Sitting down on the pedal and applying very light effort.
- From 21st to 22nd. Paddle very intensely for one minute.
- From 22 to 22:30. Squat down, but don’t reduce the resistance or intensity.
- From 22:30 to 23. Get back on your feet to continue with a very intense effort. Keep your cadence between 70-69.
- From 23 to 24:30. Sit down very lightly, load and remove the pedals.
- From 24:30 to 26. High load, foot pedaling and maximum effort with a cadence of 70-77. pedal so that you do not hold more than strictly indicated.
- From 26 to 30. Calm back down. Minimal resistance and very light pedaling, with a cadence of 77-80 and power zone below 55%.
Don’t forget to stretch when you’re done!
cycling tips to lose weight
Bicycling helps with weight loss… if the strategy is good enough. On behalf of the Royal Spanish Cycling Federation, RFEC, Amaia Martioda, specialist in applied nutrition in sports, offers some practical advice to achieve your goal:
- no hurries, 500 grams per week should be the limit if you want to maintain training strength and performance. and for health.
- don’t train too hard, To face very tough challenges, the body needs to be well nourished. You shouldn’t do HIIT workouts more than two to three times a week.
- avoid processed, This includes those that may be marked as 0% fat, but contain sugars.
- increase protein, This way, you won’t compromise on muscle mass as you lose weight.
In short, a good bike workout to burn fat seeks a balance between intensity and exertion. This is why interval exercises are so good, although weight loss doesn’t happen without a calorie deficit.