A significant concern for people wanting to lose weight is the fat gathered around the waistline, known as visceral or belly fat. It doesn’t only affect your appearance but is also harmful to health. It can adversely impact all other organs due to the production of hormones. People with an unhealthy amount of belly fat are also at higher risks of developing diabetes, cardiovascular diseases, and some types of cancer.
So how do you find out if your waistline measurement has crossed the healthy range? Well for women waist size above 35 inches and men above 40 inches is an indicator that you have excess abdominal fat.
If you have discovered that you need to budge the fat, don’t worry as there are effective ways to help you out. You can try workouts such as crunches, planks, go on a diet or use the power of technology and get a waist-trimmer belt to burn the fat. The good news for cyclists is that their favorite activity can easily aid them in melting the pounds.
How Does Cycling Help with Abdominal Fat?
Cycling falls under the category of cardio exercises that help in burning calories efficiently. You can burn up to 500 calories or more by biking for an hour. The higher amount of calories you burn, the easier it gets to melt fat. However, you need to keep a tab on your diet and overall physical activity too.
Here are some tips that can assist you in achieving a flat belly:
Maintain Your Pace
If you are new to cycling, then give your body time to get used to the activity. For regular cyclists, the Harvard Health Letter states that biking at a speed of about 14 to 16 mph can help burn calories. So whenever you go for a ride, ensure that you maintain the pace.
Include new challenges to your cycling sessions as when your body gets used to a specific routine; it might not react as efficiently to the physical exertion.
High-Intensity-Interval-Training Workout is Beneficial
HIIT is famous as it boosts your fitness and lets you utilize your maximum potential. You can practice different interval training exercises during your ride as well. It’s best to try these workouts twice a week and not every day as your body needs time to relax. You can try interval training that involves cycling at your maximum potential for 30 seconds- go as fast you can. Rest for 60 seconds (rest refers to pedaling slowly.) Repeat the sets 4 to 5 times and after the final one, ride slowly for 4 to 5 minutes to regain energy. It will help you burn a higher number of calories and boost your metabolism for the next 12 hours to facilitate fat loss- better than taking supplements to increase metabolism and performance.
Remember Don’t Overwork Yourself
I did recommend intense workouts, but that doesn’t mean that your body doesn’t need rest. In fact, putting in too much energy can inflame your body which may result in fat storage. So after you are done with the interval training, slow down and ride at a comfortable pace. It should be such that you can talk while riding-in other words that don’t make it difficult for you to breathe.
Follow the Principle of Polarized Training
Polarized training is a methodology that recommends cyclists to utilize 20% of their total training time doing intense workouts and ride low intensity for the remaining time. Research states that it enables riders to get optimum benefits from their training time. You may be wondering how? Well, it lets you conserve your energy while you ride at low intensity and allows you to use it during the HIIT workout. This way you can reap maximum benefits out of the total training time without harming your body or muscles.
Try Off the Bike Workouts to Maximize Performance
Research shows that many off the bike HIIT workouts can help you melt the maximum amount of calories. Not just that, these exercises can enhance your strength and biking performance. You can practice planks, the swing and push workout- that combines swings and push-ups, or the kettlebell swing to improve your muscular endurance.