Is Cycling an Effective Way to Lose Weight? FIND OUT!

How are Aerobic Exercises Effective for Weight Loss?

Aerobic exercises such as walking, cycling, and swimming can benefit your health in multiple ways. The term aerobic refers to “with oxygen”. During any aerobic activity, you breathe faster and deeper, increasing the amount of oxygen in your blood. It helps increase your heart rate and the blood flow to your muscles. An increased flow of oxygen to your muscles helps your body burn more calories and lose excess fat, thus, aiding in weight loss. Aerobic exercises also lead to the release of endorphins, which are known as ‘feel-good’ hormones, that promote a sense of overall well-being.

Is Cycling Good for Weight Loss?

Cycling is considered a low-impact aerobic exercise that helps you burn calories and get rid of that stubborn fat. However, if you are aiming to lose a few pounds with the help of cycling, then you need to follow these strategies:

1. Increase The Intensity

Riding at a slow pace will not help you burn many calories. The faster you ride, the more calories you will burn. Increasing the intensity of your ride will help you progress towards your weight loss goal.

2. Choose High-Intensity Interval Training (HIIT)

Opting for HIIT is a way to burn calories faster. Here you cycle at a fast pace against high resistance for 30 to 60 seconds. You can reduce the resistance for the next 2 to 3 minutes and continue this pattern for 20 to 30 minutes.

3. Try Endurance Training

You can try endurance training, where you slowly add up to the time given to the activity. It helps in burning more fat. This can help in increasing your stamina and in strengthening your muscles.

4. Do Cross-Training

Cross-training is a workout regimen that involves a variety of training modes and activities. In cross-training, you can add other activities such as weight lifting along with cycling to improve the effectiveness of your workout.

How Much Should You Cycle to Lose Weight?

For weight loss, you can aim to cycle for at least 60 minutes a day 5 times a week. Steady moderate cycling for 60 minutes helps you burn about 300 calories. By increasing your intensity, you can burn more calories within the same period of time. 

How Does Cycling Help in Weight Loss?

Burns Calories

Aerobic exercises help in improving the blood flow to your muscles. It helps your body burn more calories within a short period of time. High-intensity interval training will help improve your cardiovascular fitness, making your body a calorie-burning machine. You can also combine 2 or 3 of your regular rides with HIIT sessions. This pushes your body to use up more energy and burn more calories.

Helps in Fat Loss

The increased oxygen supply to your muscles helps in burning the fat and thus helps in weight loss. For burning fat, you need to ride at a pace that keeps your heart rate approximately between 68 and 79 % of your maximum capacity or you can aim for a pace that leaves you out of breath but still be able to maintain a conversation.

Strengthens Your Muscles

Aerobic exercises may initially make you feel tired and burned out. However, over time it helps in increasing your stamina and reduces fatigue. 

What is the Best Time for Cycling to Lose Weight?

The best time to cycle would be on an empty stomach. Heading out for a short ride before breakfast would be a great way to kick-start your day. As there is no food in your system, your body will be forced to use up the stored fat. However, if you are planning to ride for more than 30 minutes in the morning, make sure that you have a light snack before your ride.

What are the Other Health Benefits of Cycling?

Cycling has multiple health benefits such as:

• Decreasing the risk of heart diseases
• Lowering your blood pressure levels
• Decreasing bad cholesterol (LDL) levels
• Increasing good cholesterol (HDL) levels
• Helping in controlling your blood sugar levels
• Improving lung function