Is cycling good for losing weight? Yes, it burns fat, uses up a ton of calories, and helps your weight loss efforts.
Cycling betters your heart and lung health, increases your circulation, develops muscle strength, and reduces your stress levels.
Not enough? Bike riding is an excellent cardio exercise. So what’s not to like?
Having said that, you need to understand a couple of things to get the most out of your exercise.
This short post will give you an overview of the best way to lose weight through cycling and what options you have for different cycling environments.
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How to drop weight with cycling: Best techniques for plus-size people
Cycling is often promoted as a great low-impact choice for an aerobic workout.
For example, you get to increase your heart rate with less pressure on your knees, ankles, and other joints than running or jogging.
It’s also a great way to shed those extra pounds you’ve been carrying along.
Pedaling is an excellent way to burn calories, especially if you’re hitting a high pace.
So if you’re looking to shed weight through cycling, here are a few tips for overweight cyclists and a couple of interesting ways to do precisely that.
Try some endurance training
Had enough? Try a little more. Continuing when you’re about to throw in the towel is the concept of endurance training.
Research has shown us that endurance training will enhance your fat-burning efforts, helping with weight loss.
A word of warning to the uninitiated: Start slow while building up your endurance levels.
If you’ve started off with 10 minutes of cycling in one session, slowly add on a couple of minutes to each session until you’ve reached at least 180 minutes of biking in a week.
Make your rides harder
Pedaling along at a leisurely pace, as pleasant as it may be, is not going to give the results you want.
Push yourself towards more challenging rides, increase the intensity, and you’re on the right track to reach your weight loss goals.
The faster you pedal, the more calories you’ll burn because you’re using up more energy.
More calories burnt? Great! You’re losing more weight. Let’s back that up with some numbers.
Consistent, moderate cycling burns about 285 calories in 60 minutes, but you can burn more than that if you increase the intensity.
For instance, a 160-pound person can burn as much as 307 calories in a 35-minute bike ride by pedaling between 11.5 to 13.5 mph.
For example, someone weighing 190 pounds can burn 362 calories by cycling at the same pace.
And, at a much faster speed of around 14.5 to 16.5 miles per hour, a 160-pound can burn up to 380 calories in just 35 minutes.
While someone who weighs 190 pounds can burn 452 calories in the same amount of time.
Attempt cross-training: Is cycling good for losing weight?
Cross-training may be for you if you don’t like getting locked into one activity. It’s a great way to alternate activities.
Go for a long outdoor ride one day, then head to the fitness center to lift weights the next.
To lose weight, you’ll need to cycle at a somewhat extreme level for a minimum of 30 minutes at a time. A longer ride will help you burn more calories.
Try integrating the two activities into one cross-training session to increase weight loss.
You might ride a bike for 30 minutes, then attempt another activity for an additional 30 minutes.
Get to know interval training
You might have also heard of interval training, also known as HIIT.
HIIT can be an excellent way to challenge your body and, yes, even reduce fat and drop weight if that’s your objective.
HIIT includes short bursts of extreme workout rotated with intervals of low-intensity exercise. Here’s an example of a HIIT exercise with biking:
Cycle hard with high resistance for 20 to 50 seconds and then do 3 or 4 minutes of simple cycling with low resistance. Repeat this pattern for the next 30 or 40 minutes.
This type of exercise can help you burn more calories in less time and enhance your cardio fitness and help you lose fat.
Both HIIT and constant moderate exercise can minimize body fat.
However, compared to constant, moderate exercise, HIIT provides a 30 percent greater decrease in fat mass and it doesn’t stop there.
Your metabolic process continues when your workout is over.
You continue to burn calories at a high rate, even after your exercise is done and your body has actually reverted to a resting state.
Is cycling good for losing weight? Conclusion
Simple answer: yes! Biking is excellent for weight loss or maintenance.
To maximize your fat-burning efforts, try to increase the intensity or period of your biking workout.
Doing interval training and cross-training can also help with weight-loss and fat-burning efforts.
We advise you to consult with a doctor if you haven’t exercised in some time or have a health condition: Better safe than sorry!
Also try to invest in quality cycling equipment, such as a sturdy and comfortable bike saddle. In this context, be sure to read the following articles: