How Does Exercise Bike Benefit Stomach? Find Out The Truth For The First Time!
You have heard, time and time again, about all the benefits of the exercise bike. However, one of the most debated benefits that cycling supposedly has is its ability to burn belly fat. Some people say that it can help you lose belly fat while others say that the use of the stationary bike doesn't have such a benefit.
These clashing beliefs and information can surely make things a lot more confusing. If you are planning to invest in a stationary bike and you want to find the truth if exercise bike benefits stomach, continue reading!
Is An Exercise Bike Good For Belly Fat?
Does the stationary bike help you lose belly fat? This is the biggest question that we have to answer. The truth is, cycling can help you lose belly fat.
One great thing about cycling, even on a stationary bike, is that it is efficient in burning calories. But please take note of the fact that biking won't specifically burn body fat—it can help you burn overall body fat. We have one good news for you though—belly fat is one of the types of fat that is the easiest to burn.
However, please keep in mind that your ability to lose belly fat through cycling depends on how long you are cycling and, of course, your caloric intake. Because of this simple fact, you must do your cycling sessions properly so you can enjoy its belly fat burning benefits.
How Cycling Can Help You Lose Belly Fat ?
Cycling, even on an exercise bike, helps you lose fats in one fantastic way-- it gets your heart rate up.
Cycling, even when you are just using a stationary bike, is an excellent form of cardiovascular exercise. It means that this type of activity can get your heart rate up, allowing your body to burn calories a lot faster.
When you go cycling regularly, you can burn more of your stored fat, including the fats that you have in your abdomen.
Is 30 Minutes on Stationary Bike Enough?
As mentioned, whether or not you can lose weight through cycling will depend on the amount of time you spent cycling.
With that in mind, another question arises—is 30 minutes on the stationary bike enough to lose belly fat? According to WebMD, 30 minutes of exercise daily is enough to help you shed a few pounds and burn excess fats.
But of course, the more time you spent cycling, the higher the number of calories you will burn, and the higher the chances you will have of getting rid of that stubborn belly fat.
Also, you have to consider your caloric intake. No matter how long your bike, all your efforts will be put to waste if your caloric intake is high. The key to losing weight is to ensure that you will have a caloric deficit. This means that the calories you consume are lower than the number of calories that you will burn. Only then will you be able to lose weight.
How To Ride An Exercise Bike To Burn Belly Fat?
Spot reduction is a total myth. This means that no type of exercise can target stomach fat only. Because of this, losing belly fat through cycling may take some time, so you have to be patient with it.
The good news is there are some simple things that you can do to speed up your weight loss process a little bit. Below are some of the ways on how you can lose more fat through cycling:
Bike At A Steady Pace
A lot of people think that the best way to burn calories is to pedal hard and bike fast, but studies show otherwise. Experts advise biking at a moderately intensive pace so you can bike longer, especially if you are still new to cardio exercises. As a rule of thumb, though, you should not go less than 80% of your maximum heart rate.
Do Interval Training
You must have heard about interval training time and time again, but you still don't have any idea how it is done. Well, we are here to explain it to you.
If you only have a limited amount of time to bike, and you are still not strong enough to do high-intensity training continuously, the best thing that you can do is to do interval training. You can do this by doing six sets of all-out high-intensity cycling for about two minutes each. In between the sets, try to rest for 30 seconds. You can increase the duration of your training as you become stronger.
You may also want to follow the 80/20 rule. This rule states that you should spend 80% of your riding time at low intensity and 20% of your riding time at either moderate or high-intensity cycling.
Resting in between sessions gives you the energy to go hard during your high-intensity sessions. Also, having both intensities can help you enjoy both worlds. During slow intensity workout, your muscle fibers recycle the lactate that is produced during the high-intensity sessions. This allows your muscles to work hard yet more efficiently when you need it the most. The harder your muscles work, the stronger it gets, and the more fats you can burn.
Take Time For Rest
Another common misconception is that you need to exercise all the time, every day for you to lose weight. Remember that everything, even good things like exercising, should be done in moderation. That's why you also need to have time for rest.
After all, it is when our body is at rest that it can recuperate, and eventually, become stronger. The best form of rest is no other than sleep. One study revealed that people who can sleep for 6 to 8 hours every night have higher chances of attaining their weight loss goals.
Moreover, the right amount of rest facilitates proper repair of your muscles and can help prevent unwanted injuries during your cycling sessions.
Go Cycling Before Breakfast
People have this habit of fueling up (eating) before working out. Well, guess what—exercising fasted will allow you to burn more calories. When you eat first, your body will burn the carbohydrate and glycogen from the food that you have eaten while you are working out.
If you work out without eating anything yet, you will have low glycogen and carbohydrate stores, so the body will use your stored fats as fuel instead, allowing you to burn the excess fats in your body.
Keep in mind, though, that fasted cycling is only recommended if you plan to work out for less than 2 hours since your body might not be able to sustain the calorie burn that you will have when you work out for more than 2 hours.
Make It A Lifestyle
One thing you should understand is you can't lose belly fat just by cycling overnight. You need to do this exercise regularly and turn it into your lifestyle. It may take a while, but if you keep doing this, you will undoubtedly see amazing results.
Use The Incline Feature On Your Exercise Bike
If you want to make the most out of your cycling sessions, you should invest in a stationary bike that has an incline feature. When your exercise bike is on an incline mode, you will have to pedal harder, pushing your muscles to work harder. The harder you work, the more calories you burn in a short period. As a result, you can lose more fat.
If your bike has no incline feature, the next best feature that you can take advantage of is the resistance feature. The higher the resistance, the more difficult it would be for you to pedal so you would need to exert more effort. As a result, you can burn more fat.
However, you should avoid putting too much resistance as it will cause your legs to become exhausted faster, preventing you from working out longer. The key here is to find the right balance of resistance. You can do this by trial and error. Adjust the resistance multiple times to see which level would work best for you.
You can also try switching up periods with high resistance and periods with low resistance throughout your workout.
Let's Get Cycling!
Yes, using an exercise bike indeed benefits stomach fat. Belly fat has been associated with various health concerns like diabetes, asthma, and many more. That's why it is a must that you take the necessary steps to get rid of it as soon as possible. To make the most out of your calorie and fat burn, it is recommended that you stick to the tips that we have provided. Happy cycling and burning!
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