Benefits of Cycling for Weight Loss | Tips for Beginners

Is cycling a surefire way to lose a few inches off your belly?

Anyone who has been cycling for even a few weeks would be very well aware of its many health benefits. However, many are skeptical over its weight-loss powers. 

You may have queries like is biking good for weight loss or would it help you in improving your health in any way. 

Well, we are here to let you know about all the major aspects of cycling so that you can have your doubts cleared. 

For starters, not only does cycling count as one of the best hobbies but it also helps you gain numerous health benefits. 

Moreover, cycling is considered one of the most important ways to lose stubborn fat from your body. 

Let’s have a glance at how is bike riding good for weight loss!

How is Cycling Good for Weight Loss? 

Unlike other activities, cycling doesn’t require you to put in as much effort. 

So, it becomes a great deal of fun, and you are not left with any reason not to practice it. 

If you are dedicated to losing a few pounds, you might feel amazed by the genuine results you will get from cycling. 

The motions you do during cycling helps you get rid of those bulky fat areas day by day.

When done at enough intensity, you’ll be bolstering your metabolism while enhancing calorie burn.

Moreover, along with being an exercise, it’s a great leisure activity as well.

According to the experts, cycling can help you get rid of the stored fat from your body without having to go through as much effort as other exercises. 

No matter for what period of time you are hopping on your bike and out for a ride, it will show you immense weight loss benefits if you are consistent. 

So, anyone who is wondering if cycling is good for weight loss should actually go for it at least once!

Now that we know the significant impact of cycling on weight loss, let’s get to know more about how to practice cycling for weight loss. 

How to Lose Weight with Cycling? [Expert-Backed Tips]

Being physically active is extremely important to stay fit and have a healthy approach towards life. 

Cycling is one such way that counts as physical activity and helps you stay further away from several risks of health issues.

Despite the fact that cycling is one of the major ways to lose weight at any time, you must be aware of the right techniques that actually help.

Mentioned below are some of the right tips and techniques that you must look at before starting your cycling journey. 

#1. Beginners Should Start with a Flat Surface

As long as you are a beginner, you must start cycling from a flat surface. That way, you will find it enjoyable and will not quit it before getting results. 

As soon as your body adapts to cycling on a flat surface, you can start switching to higher uphill routes with the help of using high gears on the bicycle. 

According to an expert, you must go cycling for no longer than 20 to 30 minutes if you are a beginner. 

You can gradually increase your speed and timings towards a higher range.

So, there are immense benefits of cycling for weight loss for beginners; you just need to do it the right way. 

#2. Commute to Work Via Cycling 

One of the fortunate things about cycling is that it is a great means of transportation as well. 

So, by switching to cycling to commute to work more often, you ensure you get a regular amount of exercise. 

You will be utilizing the time that you would have spent traveling anyway. 

Commuting via cycling can have a great impact on your weight loss as well. 

Research done in 2015 has shown how people who switched to bike tend to lose 7kgs over the period of one year by cycling for 30 minutes. 

As an additional fact, cycling also allows you to reduce your stress level which means you can be more productive at your work. 

#3. Stay at Moderate Pace More Often

If you are actually concerned about losing weight, maintain a pace where your heart range is between 68 and 79 percent of your max heart rate. 

For that, you will need a heart rate monitor or a bike computer. 

However, it can be done manually as well. You must maintain a pace where you are out of breath and still able to manage a conversation. 

Since it will not leave you drained at the end, you must practice for an hour a day. 

#4. Recharge Yourself Properly

Recovery is one of the most important aspects of any exercise and must not be ignored. 

After you come from a ride, it’s important for you to refuel yourself up with carbohydrates and proteins. 

Don’t ever go for the idea that you will lose weight faster if you don’t eat anything after cycling for long hours. 

Rather, it won’t allow you to recover which might lead you to a contrary situation. 

Not eating anything after the ride might lead you towards weakness or increase the chances of you being sick. 

So, it’s better to ignore such risks involved and stay on the safer side. Also, don’t forget to go on easy and slow recovery rides. 

So, these were some tips and tricks that you must keep in mind in order to succeed in your weight loss journey through cycling. 

Those who had queries like does cycling reduces weight or is cycling good for weight loss might have got clear answers. 

Now is the time to jump on the section where we talk about how much cycling is apt for weight loss. 

How Much Cycling is Required to Lose Weight? 

Instead of worrying about the distance, you are going to cover through cycling, you must focus on its duration. 

According to what experts have suggested, the ideal hours to do cycling (intended for weight loss) must be for one or more hours. 

Talking about the distance, you must cycle for 20 to 30 km on average. 

Varying upon the weight and exertion level, cycling can help you lose weight by burning off somewhere between 75-670 extra calories from your body. 

More than that, cycling for just 30 minutes just 2-3 times a week can allow you to improve your aerobic exercises as well. 

For instance, you might not have to stop your ongoing activity to get your breath back. 

More than that, a 10-mile bike ride will possibly have a greater weight loss impact than going for any household chore. 

Other than that, you must push yourself up at every step. That way you are moving a step closer towards your weight loss goal. 

The moment you think you have had enough, try to move a little further. 

So, if you are beginning with 10 minutes of cycling in one session, you could try adding a few more minutes until you are at the range of 150 minutes per week. 

Well, it was all about the basic strategies that you must opt for to get rid of the excessive fat on your body. 

Let’s have a look at some of the other health benefits of cycling. 

Health Benefits of Cycling – More Than Just Weight Loss

If you are planning to start cycling, here are some good reasons that might encourage your decision. 

Well, if one of your stern motives in life is to stay fitter and healthier, then nothing is a better option than cycling. 

Counting the significant impact of cycling on health, many people prefer cycling for weight loss and improved fitness rather than going out and hitting the gym for several hours. 

Mentioned below are some of the major advantages of cycling. 

#1. Cycling Affects Your Mental Well-Being in a Positive Way

One of the studies done by the YMCA has revealed that people who lead a physically active lifestyle tend to have a greater well-being score than those who are inactive. 

The release of adrenaline and endorphins during cycling relaxes your mind which makes you feel lightened up. 

Moreover, the sense of confidence that everyone gets from achieving new things might also play a big role. 

#2. Cycling Can Improve Your Immune System

Cycling can have a wonderful impact on your immune system. 

In reference to the global pandemic that we recently went through, you must have understood the importance of a guarded immune system. 

Exercises like cycling can improve the condition of your immune system by simply enriching it with essential proteins.

#3. It Can Upgrade Your Cardiovascular Health

A study done in the year 2017 suggests that people who commute to work via cycling notice major health benefits.

In fact, they witness better cardiovascular health in particular. 

Ultimately, we can say that there are lower risks of facing any sort of heart disease for those who prefer cycling. 

#4. Maintain Your Fitness Level

According to the common suggestions of fitness experts, it is highly recommended to perform regular aerobic exercises. 

Cycling is one of those exercises which can be particularly beneficial for fitness. 

Those who prefer cycling as their regular exercise tend to stay fitter than those with other preferences. 

So, this was all about the general health benefits of cycling that you can experience. 

Until now, you might have had a clear vision regarding cycling for weight loss before and after effects. 

Let’s discuss some of the FAQs in the next section.

FAQs

Right below are the answers to some of the most commonly asked questions by those who cycle with the aim to lose weight.

#1. Is Cycling Better Than Running?

The number of calories that you burn in any of the exercises solely depends on the intensity and the duration. 

Generally, running burns more calories but makes you tired in a short time. 

However, cycling is gentler, and you may be able to perform it for a longer time. 

#2. What Happens If You Cycle Every day? 

There are a lot of benefits attached to cycling on a daily basis. It can improve your heart health, lungs, and blood circulation. 

Moreover, it can also decrease the risk of facing any heart diseases later on in life.

#3. Is 30 Minutes of Cycling a Day Enough?

Yes, cycling for 30 minutes a day will help you improve your muscular endurance. 

In fact, it can also affect your energy levels in a positive way and work on your overall stamina. 

#4. Does Slow Cycling Burn Fat?

Yes, slow cycling for a longer duration can help you burn calories. 

A low-intensity workout where your heart rate gradually elevates while riding at a slow pace is actually effective in burning fat. 

#5. What To Eat After Cycling to Lose Weight?

You must rely on eating lean proteins, such as eggs or chickens. Complex carbs can also be healthy after going for a ride. 

For instance, foods like whole-grain pasta, sweet potato, or avocadoes are recommended. 

#6. How Can I Lose Tummy Fat Fast?

In order to burn tummy fat, your first step towards it should be switching to aerobic exercises. 

Exercises like walking, running, biking or rowing can help you get rid of your tummy fat. 

So, it was all about the questions that people have been eager to know the answers to. Let’s head towards the final sum-up. 

Conclusion 

Weight loss has come out to be the most common concern among the masses. People are consistently searching for the most effective ways that actually help in weight loss. 

In this blog, we have tried our best to let you gain relevant info regarding cycling and weight loss. 

Cycling is an enjoyable way to be healthy and get in shape while staying in touch with the outer world as well. 

Moreover, it helps you lose weight with real-time results. 

Hope you found this article helpful. Leave any of your queries right down below.

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