The fact that belly fat is associated with cardiovascular diseases, it is very important for one to use exercise to reduce it. Indoor cycling is one of the most prolific exercises that help with reducing belly fat. To lose belly fat, you need to be consistent with medium or high-intensity indoor cycling sessions.
Lots of factors play a role in successful weight loss. You should not solely rely on cycling to reduce your belly fat but will need to incorporate other measures such as keeping a healthy diet. Indoor cycling will kick your metabolism rate into high gear and help you burn as much as you can throughout your daily morning cycling lessons.
In this article, we have made detailed research on how to lose belly fat with indoor cycling. It has guides on the duration and the schedule you will adopt to ensure you gain maximum benefits from indoor cycling.
We have also outlined all the activities you should take part in before, during, and after your indoor cycling to keep your body health improved and also gain better muscle strength.
There are also guidelines on how you should position your body to avoid injuries and keep burning belly fat at a good rate. Keep reading to gain more knowledge on how to lose belly fat with indoor cycling.
In a 45-minute class, indoor cycling will help you burn 400 to 600 calories which will greatly help you reduce belly fat. Indoor cycling will not only help you burn belly fats but has the additional benefits of toning up and strengthening the lower body and abdominal muscles.
Leisurely bike riding outside cannot help you to lose weight easily but indoor cycling can as much as you level up to the required medium or high-level intensity.
To get maximum benefits out of indoor cycling, ensure that you follow the basic rules of general nutrition. Training rules on indoor cycling have to be adhered to for admirable benefits. To properly lose weight and burn belly fats with indoor cycling, adhere to the following tips.
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Best tips on how to lose belly fat with indoor cycling
Your muscles have to be replenished
After every workout, ensure that your muscles are replenished by taking carbohydrates and proteins. This should be taken within an hour of your workout.
Carbohydrates contain glycogen that will give them energy to relax and function normally after intensive use.
Other carbohydrates get converted into glucose to provide additional energy when muscles get drained and you will do other chores normally after an intensive workout.
Proteins are also important for muscle repair and building. Proteins are digested into amino acids that will be used to make new tissues for muscle repair and building.
Take meals before and after cycling sessions
To get the optimum benefits from a workout, it is good to have energy enough for the muscles. Contrary to advices made on exercising on an empty stomach, eating before a workout is great in providing additional energy.
About 30 minutes before your workout, eat a handful of cereals, a toasted slice, or some banana to provide the energy needed for you to reap maximum benefits in your workout.
This will make your workout easier and refreshing when your blood flows with glucose. A combination of protein and carbs will do better before an evening cycling lesson. A combination of fruits such as apples and butter will give you perfect provisions of carbs and proteins.
Taking some meal a few minutes before a workout will help you fuel properly for the work out. The thermic effect of food will also help you burn more calories.
The digestion process will take up some energy and burn calories before the body uses up the produced glucose and amino acids during your high-intensity workout. Drink plenty of water before a workout.
It is also prudent to keep sipping water during workouts and after the workout session. This will make a clear path for excretion through sweating. It will also help in effective metabolism and cooling the body as you take high-intensity workout rates.
Water will also lead to quicker digestion and will replenish your body keeping off the accumulation of toxic chemicals in the blood such as urea and ammonia.
Vary the intensity of the workout
During your workout, ensure that you trigger your body into burning more calories and belly fat by taking bursts of very high intensity workout rates. Do not maintain a steady rate, interval training will pump up your muscles and increase the rate of metabolism than when exercising steadily.
Varying your workout rates from high intensity to medium will make you burn more calories and belly fats as the pace increases in bursts after every slowdown.
You make your workout very difficult for some periods before relaxing and slowing down to medium level intensity, after some bit of cooling you rapidly increase it again and trigger your muscles into burning more calories.
Repeated rhythms of such exercises will enable you to lose more belly fat with less time.
Post-exercise oxygen consumption can also be increased by varying pace and exertion. This will help you continue burning more calories hours after the normal workout since your rate of metabolism will keep high even hours after working out.
This will require you to keep a high oxygen uptake as well as drinking a lot of water to help in cooling and waste excretion from the fast metabolism rate. This will help you keep strong muscles and burn all belly fat when you maintain such regular workouts.
Switch up your daily workouts
The human body has the tendency of adapting to regular activities. Maintaining the same method of workouts will make the body adapt and get used to it. This will eventually stop helping you burn more fats.
You, therefore, need to vary your workouts every day to target different variables such as strength, endurance, race-oriented rides, and workout intervals.
Regularly vary the types of your rides and efforts to maintain the big bang of metabolism that you had initially while starting.
Break your workouts into two or three sessions
This means that if you can keep a 45-minute workout in the morning and rest in the evening, your muscle building and burning of calories will be well distributed.
If you do not have the time to take a daily 45 minutes workout, you can split it into 25 minutes twice a day. This will help you accommodate other chores you will be having at home or in your office.
Having two workouts will burn as many calories as you would in a 45 minutes workout lesson. You will even have two calories burning sessions that will give you a quicker weight loss and burning of belly fat.
Regularity of the cycling
Gaining fats around your belly is very easy yet so difficult to remove it. All the unwanted fat at the waistline needs to be reduced to minimize the risk of obesity and other chronic illness. Using indoor cycling to burn belly fat is very effective as taking gym sessions to achieve the same purpose.
Indoor cycling will save you the expenses of enrolling in a club that offers gym training and also saves you time spent traveling from home to a local gym and back.
To achieve a similar fete as the one gained at the gym, you need to do your indoor cycling more regularly and consistently. Make two indoor cycling sessions in a day and ensure that the workout is intensive and energy demanding.
Faster cycling rate to burn calories fast
Indoor cycling is one of the most convenient ways to burn calories and reduce belly fat. Research suggests that for effective weight reduction, you should burn at least 2000 calories per week. Steady cycling will burn 300 calories per hour.
You, therefore, need to do regular cycling at least 7 hours a week to burn the required threshold of calories for you to reduce belly fat. The more you invest your time in indoor cycling the more you will reduce belly fat and overall body weight.
The quicker the cycling rate the faster your metabolic rate will be and it will consume more energy and help you burn fats faster. Stretch yourself to your cycling limits to ensure that you increase your workout intensity each day and reap maximum benefits from indoor cycling.
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How to do indoor cycling to lose belly fat fast
To achieve a great deal of losing belly fat with indoor cycling, follow the following steps to use it appropriately in losing weight and belly fat. It will suit you well whether you are refreshing in bike riding or you are a beginner with indoor cycling.
Apply the following techniques to gain maximum comfort and lose weight easily while doing your enjoyable daily indoor cycling.
Choose the correct seat height
The height of your seat is what determines the most comfortable cycling posture for you. You need to keep your legs balanced with the upper body to avoid toppling over while riding and collect injuries rather than fitness. Start by standing besides your bike.
You then lift your left leg up and form a 90˚ angle with the right leg. Mark the position of your hip joint then and adjust your seat to this position. This will be the best level for you to place your seat and do your cycling comfortably.
It will keep your lower abdomen at a slight angle as you cycle to ensure you lose as much belly fat as possible while cycling. Keeping such a seat height will allow you to jump onto your indoor cycling bike with ease and step down with ease even when you are tired after a highly intensive workout. The bike you choose must have an adjustable seat to attain this measure.
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Keep your chest up and the back flat
Having a workout instructor during your indoor cycling is the best practice for you to apply to gain maximum benefits from indoor cycling. You will need to have a posture that will help you attain fast rate if indoor cycling as you look straight at your instructor.
This should be done to avoid straining your backbone and keeping your spine comfortable. Keep a nice flat neck and back as you ride on the saddle or while sitting.
The chest should remain open and the eyes to look outwards towards the instructor. This stature will not put any tension on other muscles and will avoid compromising your hamstring and spine.
Check your knee and ankle bends
Positioning yourself correctly is the most efficient way of ensuring that you do not get injured and gain a great deal of fitness while doing your indoor cycling. Slide your feet onto the pedals or slip them in.
If there is a slight bend in your feet when the pedals are completely straight or a very significant bend when they are in the downstroke, adjust the seat again to reduce the bending.
Ensure a position where you obtain a slight bend in the knees during the downstroke and this will keep your cycling comfortable and enjoyable. It will help you avoid ankle strains or toppling over your bike as you struggle to pedal during the downstroke.
Keep your weight off the handle bars
Keeping your weight against the handle bars would make your workout extremely uncomfortable and tiring. Keep your weight back and the hips lying over the pedals rather than directing weight to the handlebars. Maintain a loose grip over the bars.
This will help your core and lower body to support the weight of your body and avoid putting too much pressure on your wrists and shoulders of which can cause harmful injuries.
Your feet should be flat
To give your leg muscles a very balanced workout, the feet must always be flat on the pedals. If your toes are pointed or your feet keep scraping the ground while pedaling, you will not gain much fitness from your workout.
The height of the seat and the length of your feet should allow the heels to rest on the pedals flat and only a slight stretch during the down stroke. The feet should make a 90˚ angle on the up stroke to keep the backbone comfortable.
It will also release your body weight off the handlebars. This will enable you to give maximum effort to your cycling and increase energy consumption to burn more calories and belly fat.
Give sufficient resistance
As you keep pedaling, you need some resistance to give you adequate support and prevent you from bouncing off the pedals while doing a fast ride. The resistance will prevent the legs from bottoming out of the saddles.
The legs will make the cycling uncomfortable and hard on your knees. A bad leg position due to unstable resistance will make the workout difficult and you will have a hard time following up with the rest of the workout class.
Indoor cycling is an effective, low impact cardio option that will help you improve your cardiovascular health and fitness of the lower body. The above tips will help lose much calories and belly fat to give you an improved body fitness and reduce obesity.
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How often should you cycle to get fit?
Taking long medium intensive rides will help your body burn fuels more efficiently. A 60 minutes ride at a conversational pace will improve your endurance. Your breathing will be kept deep, regular, and rhythmic without giving a strenuous or ragging feeling.
This should be done for soft rides and medium intensity cycling rate to help you sustain the cycling period to 60 minutes. It will keep your metabolism at a fast rate for a long time and burn more calories and fats.
The length of your workout should be inversely proportional to the intensity level. This will help you keep your muscles fit without straining them to injury levels. A 1-hour long medium cycling will do a lot of burning calories and will reduce your belly fat to a great extent.
For hard rides, you should up your intensity and stretch your muscles to your maximum. A high intensity interval training will train your body to improve its endurance, stamina and improve the cardiovascular health by burning fats and calories.
A one hundred percent effort will help you stretch your muscles to burn more fats. The intervals must be short and with a slow activity to keep the muscle engaged for maximum benefits of the workout. Start by making a 10-minute warm-up.
A warm-up will keep your muscles in check and help them to get ready for a high-intensity workout.
The next 5 minutes will be spent alternating between 30 seconds of high-intensity cycling pushing yourself to the limits and the other 3o seconds slowing down to allow comfortable breathing and recovery.
The other 5 minutes you pedal; easily with medium intensity and then repeat the alternating high-intensity session. This will help you burn fats and reduce obesity.
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The Final Verdict
Working out with indoor cycling is the best activity for you to reduce belly fat. It achieves better results than visiting a local gym every day to lift weights and run. It is a cheap method as you will only need a stable indoor cycling bike and an online instructor.
You can fit your bike with an app that allows you to stream cycling lessons to keep up competing with the rest of the class and enjoy cycling.
Having such an enjoyable session will refresh your brain, improve your cardiovascular health, burn fats and also burn calories. Adopt indoor cycling and you will never complain of obesity or excessive body weight giving you hectic life visiting check up clinics. Click here to watch a video.