Belly fat is visceral fat, and is much more dangerous than subcutaneous fat– the soft fat visible just beneath the skin. Visceral fat is stored around your internal organs such as your liver and pancreas within the abdominal cavity near your vital organs. Express.co.uk consulted the experts to find out whether cycling will reduce belly fat.
When is belly fat dangerous?
According to Bupa, you should aim to lose weight if:
• You are a man with a waist measurement of 94 cm (37 inches) or more
• you’re a woman with a waist measuring 80 cm (31.5 inches) or more
Your risk of serious health problems related to belly fat will greatly increase if:
• you are a man with a waist measurement of 102 cm (40 inches),
• you’re a woman with a waist measuring higher that 88cm (34 inches).
If you are in the highest risk category, you need to visit your GP and maybe work with a dietician to make a plan to lose it.
Diet is a huge part of losing belly fat, so don’t neglect that aspect and think cycling will undo a poor diet.
You still need need to fuel yourself with enough food to function on the bike, but eat a healthy balanced diet and avoid foods that bloat your stomach.
Does cycling reduce belly fat?
Cycling does reduce belly fat, as long as you cycle regularly and for a long enough time.
Bupa advises any form of exercise that lasts at least 30 minutes a day to get rid of belly fat.
This could include cycling, walking, yoga, or just dancing around your living room.
Combining strength training and cardio is ideal, though.
Cardiovascular exercise is any exercise that raises your heart rate, so long-distance cycling would be perfect.
Strength training improves your muscle mass and your glucose metabolism, and both of these things are important for managing your weight.
For this, you should do some squats, pushups, planks, jumping jacks, and other basic workout moves.
Combining these two forms of exercise has been shown to reduce fat around your tummy area.
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How to lose belly fat from cycling
The experts at Bike Radar revealed their top tips for losing belly fat from cycling.
Interval training on the bike will help you to burn more calories and lose more belly fat.
The experts suggest doing six sets at the end of the ride where you work as hard as you possibly can.
Each set should last two minutes, with 30 seconds of rest in between. As you improve you can keep going for longer.
You will burn loads of calories in a short amount of time doing intervals, and your metabolism will be up for the next 12 hours, meaning you burn extra calories over the course of the day.
Off the bike exercise
Instead of sticking to crunches and sit ups to remove belly fat, opt for aerobic exercise.
The former will build muscle and improve core strength, but they won’t remove fat.
The experts recommend cross-training, which means using several different modes of training.
You should try running, swimming, yoga, and general strength training.
Bicycling.com says the key to burning belly fat is performing a variety of workouts that build your fat-burning engine, rev your establish, and produce fat-burning hormones.