To push the calorie burn and promote fat loss, you can add in interval training during your at-home cycling sessions. Aim to ride 20% of the time at a higher level of intensity, and 80% of your workout at a moderate intensity. Over time, your endurance and fitness levels will increase and you’ll begin to lose belly fat. On the RPE scale from 1 to 10, a moderate level of activity is 4-6 and means you’re breathing heavily, are still somewhat comfortable, but feel noticeably challenged throughout the stationary bike workout.īegin pedaling the spin bike flywheel at a moderate pace. The Rate of Perceived Exertion (RPE) scale is an important variable you can use to measure the effectiveness and intensity of your cycling session. During an hour-long session, a 155-pound person will burn an average of 600 calories per hour. To enhance fat loss and maintain a healthy weight, we recommend the average person cycle at a moderately intense pace for 30 to 60 minutes 3 to 4 times per week. How long should you ride a stationary bike to lose weight? The combination of fat and weight loss with strengthened abdominals will lead to a toned look in your midsection. These muscles contract throughout your workout which improves your overall abdominal strength. While spinning, you activate your abdominal muscles to keep stable as your pedal. It can also improve muscle tone in your stomach. Stationary biking doesn’t just tone the legs and glutes. Try coupling your cycling regimen with strength training and a healthy diet to target stubborn belly fat. While cardio is the most effective way to burn fat during a workout, strength training and other anaerobic exercises like sprinting and HIIT, will also keep your body burning fats after each workout by boosting your metabolism. This is because, to lose fat, your body needs an increased flow of oxygen and aerobic exercises allow you to work hard for long periods without tiring out. Even if your belly isn’t the first spot you see fat loss after beginning a new fitness regimen, the results you want will be within reach with consistent training.įat loss comes down to a few aspects including food intake, increased energy usage and maintaining an overall healthy lifestyle.Īny exercises that burn calories are great for our bodies however, there’s research to suggest that aerobic exercise like cycling, swimming and using an elliptical are the most effective for burning fat. Women usually lose weight all over but hold onto fat in their thighs and hips the longest and men usually lose weight in the belly first.ĭon’t let this discourage you. While you might lose it in the area you most recently gained it, weight loss does differ for men and women. It’s our genetics that determines where our bodies burn fat first. Unfortunately, there’s no such thing as ‘ spot-reducing’ fat.
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