Cycling is an effective way to lose weight, build muscle, and improve overall health. Whether you ride a fat tire bicycle for rugged trails or a standard road bike, the benefits remain the same.
According to the U.S. Department of Health and Human Services, adults should engage in at least 150 to 300 minutes of moderate-intensity physical activity per week to achieve significant health benefits.
But this raises the question: Can cycling really burn belly fat? The answer is a bit more complex. Here’s what you need to know about how cycling burns fat and some tips for losing belly fat through cycling.
Yes, cycling can help reduce fat, including belly fat. However, it’s important to understand that spot reduction—losing fat in a specific area—is largely a myth.
Research shows that you cannot target fat loss in one specific area of your body.
For instance, a study involving 40 overweight and obese women found that abdominal resistance training alone did not significantly reduce abdominal subcutaneous fat thickness beyond diet alone.
The reason spot reduction doesn’t work is simple: energy during exercise comes from fat stores throughout the body, not just the muscles being worked.
This means cycling not only burns belly fat but also helps reduce fat in other areas of the body.
Whether you ride an electric bike with fat tires or a conventional folding bike, the principle is the same: your body burns calories holistically.
The time required to lose belly fat through cycling depends on multiple factors, including cycling intensity, diet, lifestyle, gender, and genetics. Pedal resistance also affects calorie burn per session.
One way to estimate the effect of cycling on weight loss is by using the following formula:
Calories burned = Body weight × Distance × Time / Speed
You can also use online cycling calorie calculators for accuracy.
Example: If you weigh 180 lbs and cycle 25 miles at 25 mph for 1 hour, you will burn approximately 1,613 calories. While this doesn’t directly tell you how much belly fat you lost, it’s a good way to track your exercise progress.
For those interested in buying a folding e bikes for sale, choosing one that suits your weight, terrain, and riding style can help you maintain a consistent routine.
The World Health Organization (WHO) recommends 150 minutes of moderate-intensity exercise per week for adults.
Research also shows that moderate- and high-intensity training over 12 weeks can reduce body fat by 10%.
Interval training is one of the most effective ways to burn belly fat. It involves:
10 sets of 30–60 seconds of all-out cycling,
With a few minutes of rest between each set.
It is recommended to perform this 3–4 times per week.
Safety tip: If doing interval training outdoors, watch for traffic and pedestrians. Always wear a helmet. For night rides, wear bright clothing and use a headlamp.
From a healthy diet to commuting by bike, here are the best strategies to target belly fat:
Combine cycling with a balanced, healthy diet. Avoid high-calorie, high-saturated fat processed foods.
Instead, choose low-carb, high-protein foods. This helps maintain an energy deficit while keeping you full and satisfied.
An electric bicycle is easier to ride because the motor helps with pedaling. Research shows that e-bikes encourage people to ride longer distances.
Even riding an electric bike with fat tires can help reduce belly fat because cycling is aerobic exercise, which boosts metabolism, helping you burn more calories—even after your ride.
You can also find electric bicycle clearance deals, making it more affordable to get a high-quality e-bike for daily use.
Replace car or public transportation trips with cycling. This reduces sedentary time while increasing daily physical activity.
E-bikes make uphill rides easier, helping you save energy while still getting a good workout. Consider using a fat tire bicycle carrier for transporting your bike if needed.
Losing belly fat is beneficial, but don’t sacrifice muscle. Muscle helps increase metabolic rate, so you continue burning calories even at rest.
Incorporate strength training into your routine using basic home equipment such as dumbbells or resistance bands. Target specific body areas to enhance muscle strength.
Long periods of sitting are linked to high blood sugar, abnormal cholesterol, and increased visceral fat.
If your job requires prolonged sitting, take breaks to walk, jog, or cycle. Maintain a balanced diet to complement your activity.
Cycling not only helps reduce belly fat and strengthen muscles, but it is also fun and accessible to all ages.
It provides opportunities for outdoor social interaction, boosting mental health and well-being.
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