Cycling Routine To Lose Weight – Cycling classes can often feel very intense They are usually fast and interval based You come out to a heart-pumping beat on the mic and a balls-out energy preacher* dripping in sweat and running high on endorphins. So you would think that cycling is the perfect exercise for weight loss, right?
The answer is yes and no. An indoor bike class (or outdoor cycling or at the gym) can certainly be part of your overall weight loss plan, but it doesn’t have to be.
Cycling Routine To Lose Weight
There are many factors that play a role in successful weight loss and we will get to them
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But there are some major benefits to choosing cycling as your cardio method for weight loss—if you pedal smart. And all the answers you’re looking for are ahead to learn how to plan for complete weight loss success
Good news, soul cycle and peloton lovers Obesity medicine physician and ACSM-certified exercise specialist Charlie Seltzer, MD, says that cycling is just as effective when it comes to its cardio benefits. Regular cycling can help lower your blood pressure, insulin levels and your resting heart rate if you do it regularly (like walking). Seltzer explains
Where does cycling give you other types of cardio? This is a *great* lower body exercise Your hamstrings, calves, and glutes will feel the burn during a cycling class, especially where you resist. Your leg muscles are the largest in your body; Dr. So the less body muscle mass (and muscle in general) you have means you’ll burn more calories during your exercise and at rest.
So if you push yourself during those sprints and hill climbs and turn those joints right, you’ll develop stronger legs by cycling than by running, Dr. Seltzer notes Let’s be honest, though, you can easily pass cycling class when you’re not in the mood to increase resistance. But if you push yourself without hitting resistance, you won’t get the benefit of lower body strength.
How Long Should You Bike For A Good Workout?
Bonus warning: Biking is easier on your joints than walking “If you’re looking for low-impact exercise, cycling is a great way to get your cardio in,” says ACSM-certified personal trainer and corrective exercise specialist Tatiana Lempa. “If you have back pain and still want to lose weight, cycling may be your best bet…and has a lower risk of injury than other forms of cardio.”
If you’re hoping to lose belly fat in particular, don’t get your hopes up You can’t lose fat, confirms the American Council on Exercise—no matter what physical activity you do with cycling.
However, it’s not all bad news Cycling burns calories, and if you supplement your physical activity with nutrition, a calorie deficit can help you lose weight. With consistency, you lose weight gradually (but you know it) and not just in one specific body part
Cycling also kicks your metabolism into high gear, which can help you lose weight. Dr. “Some people cycle throughout the day to burn calories, but make sure you’re not using a morning cycling class as an excuse to skip the day,” says Seltzer. The rest of your day instead of being active
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Takeaway: Don’t take a cycling class expecting to shrink your waistline Use it as a component in your healthy lifestyle to create a calorie deficit, increase your cardio, and inspire you to practice other healthy habits outside of class.
How many calories you burn, the classes you take, and the effort you put in are all very personal to you Weigh in the morning, says Lempa.
Lempa and Dr. Seltzer and both agree that an ideal exercise routine for indoor cycling class enthusiasts includes three or four classes per week. So, in theory, you can burn 1,200 to 4,000 calories a week taking a cycling class. This means you can burn anywhere from half a pound to a pound a week while eating healthy to make up for the calorie deficit created by spin classes. It won’t work if you *only* cycle classes, but don’t worry about other weight loss factors (ie nutrition).
But if that’s not realistic, it’s better to focus on what you can do during the week rather than forcing yourself to take multiple classes, Dr. Seltzer said. Because, hey, rotating once a week is better than not rotating at all
Indoor Cycling Workout Plan
“You have to consider your own recovery capacity, because ideally you do moderate, vigorous exercise six days a week,” he says. “If you can rotate three or four days as part of that, that’s a good start – but you should be able to do other types of activities as well.”
Your muscles need it just the same Adding other physical activities can actually speed up your weight loss efforts, help protect your bones and joints, and even maximize the benefits of cycling.
Dr. Seltzer likes resistance training and cycling, and if you enjoy both activities, you can aim to do them twice a week. Lampa also promotes your cycling along with strength training Why? Strength training helps you build muscle, and as you’ve learned, the more muscle you have, the more strength training *and* the number of calories you burn when you cycle, explains Lempa.
Yoga can also be a valuable compliment to cycling, he says. He points out that after cycling three or four times a week, the body becomes stuck in a sitting position. Stretching the muscles is important to reduce potential injuries, he said.
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So if strength training isn’t your thing, consider taking a yoga class twice a week to relieve the stress of frequent cycling. Yoga is no slouch when it comes to burning calories: According to Harvard Health, a 155-pound person can burn 150 calories in 30 minutes of yoga.
Dr. If you’re concerned about how a cycling class might affect your health, injuries or specific conditions, Selter recommends getting evaluated by your doctor before cycling. But if you are generally healthy you should get the green light, no problem “Some people look at sitting on a bike seat for an hour, and if it’s really painful, you can find another activity instead,” he says.
“If you’re spinning and you think it’ll help you burn body fat, but you hate it, spin won’t work for you long-term. It’s no more effective than other cardio or your only option for weight loss,” he says. said.
But what if you prefer indoor cycling? The low-impact benefits of cycling make it an attractive option for cardio enthusiasts who struggle with running or jogging.
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“Eighty percent of Americans will experience back pain at some point in their lives, so cycling can be another outlet for back pain sufferers,” Lampa said.
Sarah Bradley is a freelance writer in Connecticut who lives with her husband and three sons. Her reported features and personal articles on parenting and women’s health have appeared in The Washington Post, Real Simple, Women’s Health, Author, Today’s Parent, and Romper, Parenting. In her so-called “spare time,” Sarah is an avid baker, homeschooler, and aspiring novelist.
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