Cycling to Lose Weight
For many people, belly fat is always a headache when they are hoping to get into shape or keep healthy. Not only does excessive belly fat influence one’s appearance, but also it influences health. Researchers have found that excessive abdominal fat or visceral fat is linked closely with many diseases which can be extremely dangerous to people’s health and longevity, such as colorectal cancer, cardiovascular disease, breast cancer, diabetes, and so on. Also, ways to decrease belly fat are various, such as running, yoga, dancing, cycling and so on. Among of ttips for losing belly fat by cyclinghem, cycling is one of the effective and fastest ways to decrease belly fat if you do it right. So how does cycling help? Today, let us talk about some essential tips for decrease belly fat while cycling.
Keep intensity low
Cycling is a form of aerobic exercise which means you are burning fat as long as you cycle at a quick enough speed or on a steep enough gradient to get your heart beating faster. calories burning while cycling depends on the distance that you ride and your speed. High intensive exercise will quickly exhaust your glycogen and make you want to eat more. Keeping intensity low and riding at a moderate pace is the key in order to process fat as an energy source fast enough for the effort required. When you are cycling, pay attention to taking a deep breath to improve your cardiopulmonary function. Three times a week for about 2 hours is the best.
Do interval training
Doing interval training is essential to see a reduction in your belly fat sooner. If you don’t have enough time to bike for a long distance, you can use your bike to do interval training which means you take a break after working extremely hard for a short time, and then repeat. Concretely, ride as fast as you can, lasting 2 minutes and then take a 30-seconds break. You should repeat this sequence 6 times. This kind of training is highly effective fro burning fat and improving your muscle definition greatly. Hence, doing interval training should be added to your regular cycle training.
Ride with your arch
Riding With your arch contacting the pedal is a skill to decrease your belly fat because it will fillip feet points to relax the meridian and increase the metabolism rate, therefore, it has a great effect on reducing belly fat. The particular way is: pedaling only with one foot, with 30-50 times.
Off the bike exercise
off bike exercise
young fitness woman runner running at forest trail
It’s not enough to reduce your belly fat only relying on cycling. You should also increase other kinds of physical activities. When it comes to exercises to reduce belly fat, most people’s first thought may be the stomach crunches and sit-ups. However, this exercise will not reduce fat but help you to build muscle. Instead, you need to do a more holistic workout. As Dr. Karl Kruszelnicki put it, reducing your overall body fat is the only way to see a reduction in a problem area. He suggests that regular cardio training is one of the best ways to reduce your overall body fat, such as jogging. Jogging requires at least 30 minutes before it takes effect to burn calories. you should do some warming up exercise before jogging and remember to stretch your muscles after jogging. 2-3 time a week for about 1 hours is the best.
Change your diet
Losing weight doesn’t mean you should diet like crazy and starve yourself completely. Paying attention to changing your diet is of reduce belly fat by bikinggreat importance. Feed yourself with some slow burning carbohydrates (whole grain pasta and bread) lean proteins source(poultry, fish, turkey and low-fat dairy products). Importantly, you should avoid eating protein sources that are higher in fat and calories, such as fatty meat and full-fat dairy. Besides, you should also avoid trans fat or high amounts of saturated fat which have negative effects on your overall health. Also, be aware of so-called low-fat foods which usually contain a high level of sugar and calories. Eating enough fiber is wise because it will help you to lose weight and decrease your visceral fat stores.
Because of the fast-paced lifestyle, many people tend to feel stressed easily. Studies have shown that low-grade or chronic stress and low mood can affect weight. So managing your stress as best as you can. Happily, there is a variety of exercise and things you can do to combat stress and boost your mood, such as regular aerobic exercise, reading a good book, listening to music or talking to a supportive friend or your family member and so on. What’s more, getting outside to cycle with your friends is a good way to embrace nature and reduce anxiety. If you fail to manage stress through above ways, speaking to a mental health professional who will be able to offer you more methods for stress management is a good choice.
Manage your lifestyle
As the Daily Express reported, good sleep is dream recipe to lose weight. Also, a good post-cycling rest is important. Many Studies have found that people who don’t get 8 hours sleep a night are at a higher rissecret to keep fitk of a variety of health conditions including obesity and higher rates of visceral fat. Studies also demonstrated that people who slept at least 7 to 9 hours per night were more likely to achieve their weight loss goals. Turning off all electronic devices that produce noise and light can assure you a sound and restful sleep.
There are 3 key components of your life if you want to decrease belly fat: diet, exercise, lifestyle and perseverance. Cycling is an ideal way of exercise which not only can improve your overall health, but also bring you more fun. So what are you waiting for? Get on your bike and embrace good shape and healthy life.