Does cycling make you lose weight? Here are the benefits for the legs, buttocks and stomach
"You wanted the bicycle and now pedal" some would say, without knowing that cycling is a great way to stay fit and healthy. The benefits of cycling are many: it helps tone the legs and buttocks, but also serves as a leisure to free the mind and explore new places. And if you can't ride a bike, check out this video for a home exercise that simulates pedaling.
The benefits of cycling
Does cycling make you lose weight? The answer is yes. This result has emerged from some studies which state that after about two weeks of cycling training the cyclist's ability to burn fat increases significantly. In reality, it is enough to carve out little time for a workout three or four times a week, so as to begin to see the first progress in terms of weight loss.
Riding a bike is not only good for the body because it tones the buttocks, stomach and hips, but also has a positive effect on the mood, making us immediately feel more free, relaxed and full of energy.
Pedaling is also beneficial to cellulite: movement stimulates microcirculation and oxygenates the tissues, reducing, over time, the imperfections and the orange peel typical of this problem.
And what about the abs? At first glance it might seem that this type of muscle is not involved, instead while we pedal the abdominals contract continuously to keep us in position and balance the muscle contraction; therefore, at the end of the workout, the belly will also be more toned and defined.
Among the other advantages of the bicycle we cannot forget the fact that it does not cause risks for the joints: unlike running or other sports to be practiced in the gym, there is no pressure on the lower limbs, an excellent aspect for those over a certain age. or have general joint problems, suffering from back pain or joint pain.
It only takes 30 minutes of cycling to fully enjoy all the benefits mentioned above: the body begins to release endorphins, the main substances responsible for good mood so in addition to having burned calories, after the walk we will also be happier!
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Eliminate the belly by cycling: here's how
The abdominal muscles are continuously stressed during our bike training. Even if it is often thought that it is impossible to get the abdominals out with the simple pedaling, you have to change your mind: the abdominal muscles are involved in the effort and remain contracted all the time. we are riding in. If you have the goal of reducing your waistline, while pedaling concentrate on your abs and contract them as much as possible for even greater benefits.
But do all these rules also apply to the exercise bike? Even if the mechanism is a little different (on an exercise bike it is not necessary to maintain balance as on a bicycle), you can still get wonderful results with a constant pedaling. If you have the opportunity, opt for a classic bike, but during the cold season or for those who are beginners or have little time, even the exercise bike remains a valid alternative.
Ride a bike to firm up your legs and buttocks
One of the reasons why women increasingly avoid the bike or the stationary bike is to be found in the fact that there is a real fear that the volume of the calves and quadriceps will increase dramatically, making the ideal disappear. feminine aesthetic.
Nothing could be more wrong: the bike is a sport capable of accentuating the muscles, toning them and modeling especially the legs, but without increasing the volume of specific areas involved in the exercise.
The muscles of the legs are strengthened with the pedaling, the thighs appear more slender and shaped as well as being toned and snappy. Why give up all this by chasing rumors and false myths? Find out with the help of a personal trainer.
Difference between bicycle and exercise bike
Having said that, you may be wondering: what is the difference between an exercise bike and a bicycle? Does the amount of calories burned vary from one to the other? Let's start by saying that the exercise bike can be defined as a domestic bike: useful to keep at home for those who do not have great mobility, if used consistently it can give great benefits. The real bike and on the other hand, it allows you to run around outdoors and according to the type chosen, it will burn more or less calories. We explain better.
Pedaling intensity is one of the first factors to consider: all exercise bikes are equipped with a function that allows you to choose the desired intensity and be able to change it as you train. , a lot depends on the model chosen.The mountain bike is more suitable for those who want to test themselves with intense exercise, while the walking bike will be useful for those who are beginners.
Other factors to keep in mind are: the time spent in the saddle and the kilometers traveled, all to be compared with the weight of the individual and the sex.
As for all sports, the rule also applies to the bicycle according to which to obtain benefits on the body, you can start with low heart intensity but for a prolonged time, and gradually reduce the time in favor of a higher intensity.
Better to start, therefore, with a longer but milder cycling session, and then move on to a greater effort over time. The initial sprint almost never brings good results and could make you decide to abandon training because there is a lack of motivation. Only after evaluating your physical condition, even with the help of a professional, will you be able to decide which is the best route between high or low intensity.
How many calories are consumed while cycling?
The path chosen, together with the type of bike, greatly affects the final calorie consumption of the ride. By opting for dirt roads, climbs and difficult terrain, almost 300 calories can already be burned in 30 minutes, but it will be a high-intensity activity.
If, on the other hand, pedaling with a normal bike is maintained at a speed of about 20 Km / h for 1 hour, the calorie consumption will be around 450kcal, without considering the breaks, the descents or the moments when we are not pedaling. In general, it is useful to know that to burn fat on a bike you need a lot of oxygen, so never get out of breath.
As for the calorie consumption on the exercise bike, it all depends on the set program: speed, number of pedal strokes per minute and time will inevitably affect the final result.
How to train using the bike
What is the best workout to lose weight using the bike? First of all it will be of fundamental importance to establish a program, defining how often to ride a bike and for how long. To do this, you can also get help from a professional: all " I start better off with 30 minutes of cycling a day or 60 minutes of cycling three times a week. This mode will allow you not to unnecessarily overload the knees that are not trained, it will avoid the typical muscle pains of those who have been inactive for too long, and finally, it will allow not to lose motivation.
The initial goal will be about 90 rides per minute, even reaching 100 after a few days have elapsed from the first workout. . In general, your heart rate for fat burning while cycling should remain between 60-70% of your maximum heart rate.
Beyond training, the bike remains the recommended means for any trip: ecological, comfortable and fun, it will be impossible to give it up to go shopping, to work or to school, maximizing the results of the workouts planned for the week.
Diet and cycling: a winning combination for weight loss
Among the many types of fitness, cycling is a perfect sport for keeping fit, but if combined with a balanced diet the effects will be even greater. Below we present a specific food plan to lose a few extra pounds, specifically designed to consume the right amounts of carbohydrates, fats, proteins and fibers, in conjunction with the constant use of the bicycle, bike or elliptical.
If you are looking for a diet tailor-made for you, we recommend that you contact a nutritionist directly, interpreting the information below as purely indicative.
Breakfast
- 1 cup of skim milk (highly digestible) or organic soy milk
- 3 wholemeal rusks with jam without added sugar
- 4 almonds
- 2 walnuts
- the juice of 2 squeezed oranges
Morning snack
- 1 seasonal fruit of your choice
If lunch is before pedaling
- Salad with raw mixed vegetables: carrots, fennel, cucumbers, radishes etc ... dressed with vinagrette (sauce made from 1 tablespoon of extra virgin olive oil, salt and lemon juice).
If lunch is after using the bike
- A serving of brown rice with cooked salmon and vegetables
Afternoon snack
- 1 seasonal fruit of your choice
If dinner is before pedaling
- Salad with red fruits, parmesan type cheese, oil seeds (sesame, pumpkin, sunflower, flax seeds, etc.) dressed with a vinagrette consisting of 1 teaspoon of extra virgin olive oil, salt and lemon juice.
If dinner is after cycling
- A portion of wholemeal barley with lentils and cooked vegetables.
