Do exercise bikes burn belly fat

Many people assume that exercise bikes burn belly fat, and while there is some truth to this, there are other factors that determine whether exercise bikes are good for fat loss. weight.

Cardio, like spinning or sprinting, is a great way to lose fat in general because it burns calories and helps put your body in a calorie deficit. If you want to get in on a quick cardio session, jumping on one of the best exercise bikes or the best treadmills is a great way to do it.

But our genes and hormones are also tied to where we carry weight in our bodies, which means it may be harder for some of us to specifically burn belly fat. We asked a doctor and a trainer to break down the exact relationship between exercise bikes and belly fat.

What is belly fat and how to get rid of it?

There are two forms of abdominal fat: one is known as visceral fat and the other is known as subcutaneous fat. Visceral fat, which normally cannot be seen, is the type of fat that sits just above your organs, while subcutaneous fat is the “jiggly” fat that can be pricked and pushed, usually around of the stomach.

But even if you can’t see it, having too much visceral fat can be dangerous, says physician and weight loss coach Dr. Aishah Iqbal, because it’s been linked to a higher risk of cardiovascular disease and diabetes. “Studies have also shown that visceral fat can cause insulin resistance and inflammation,” she says. “High blood pressure, dementia, and certain cancers have also been linked to visceral fat.”

Do exercise bikes burn belly fat?  Man riding exercise bike in gym

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However, Em Furey, personal trainer and ambassador of Nutrition PhD, says it’s important to remember that having fat is normal and vital for the survival of a healthy human being.

“Visceral fat can be a problem when you look thin on the outside but still have an excessive amount of visceral fat around your organs,” she says. “That means you won’t realize you’re at risk for conditions like heart disease, stroke and diabetes.”

Furey also explains that some subcutaneous fat can be harmless, but she says you have to make sure your body fat percentage doesn’t exceed what’s considered “healthy” — around 20-30 percent for women and 15 to 25% for Men.

Do exercise bikes burn belly fat?

Any exercise that burns calories is good for our well-being – however, some studies have shown that aerobic exercise is better for burning fat.

The research carried out by the Duke University Medical Center is an example. The university conducted an eight-month study, comparing the effects of aerobic exercise and resistance training. The results suggest that aerobic exercise is better for burning belly fat than resistance training. Specifically, researchers found that aerobic exercise was the best and most effective way to lose visceral belly fat – the one that is most harmful to our health.

Do exercise bikes burn belly fat?  Image of woman using absorbent towel after using exercise bike

(Image credit: Getty Images)

Iqbal explains that aerobic exercise can be effective in helping reduce belly fat. “Using a bicycle is a form of aerobic exercise and pairing it with strength training can be very effective,” she says.

While Furey agrees, she also says it’s important to remember that you can’t “locally reduce” fat. “That means you can’t choose where your body burns fat first,” she explains. “It depends on your genetics. It’s also impossible to know how much of your belly fat is ‘visceral’ without expensive medical imaging tests.”

To burn the optimal amount of calories on an exercise bike — around 300 to 600, for a 45-minute class — Furey recommends a Tabata workout.

“This is a high-intensity type of training that requires you to put in 100% effort for short periods of time with short rest periods. It’s best to set the resistance very high on the exercise bike. exercise when doing this type of training. Do 20 seconds at full intensity, followed by 10 seconds of rest (i.e. pedaling slowly), and repeat eight times for a total of four minutes.”

If not, how can you burn belly fat?

However, it’s not just aerobic exercise that will help you lose belly fat. Maintaining a healthy lifestyle is also a major factor. It is therefore essential to have a balanced diet, get enough sleep, minimize stress levels and reduce alcohol consumption.

“Losing fat comes down to a few things: reducing energy intake, increasing energy consumption, and adapting lifestyle to help them,” adds Iqbal.

Do exercise bikes burn belly fat?  the picture shows healthy food

(Image credit: Getty)

Furey warns that stress and sleep are important factors, as emotions can lead to comfortable eating. “Your sleep has a huge impact on your eating habits,” she says. “Having the right mindset is also part of the lifestyle elements to work on.”

Not sure where to start to change your lifestyle? Iqbal reveals some simple tips that can help you burn belly fat:

  • Eat a healthy, balanced diet with a limited amount of processed foods – keeping an eye on calorie intake is important, but that doesn’t mean counting every calorie. Being aware of the whole foods you eat can be helpful.
  • Stop smoking – smoking has been linked to fat storage in the abdominal region.
  • Get better quality sleep – Lack of sleep is linked to increased hunger, sugar cravings and higher calorie consumption. It also impacts your prefrontal context’s ability to make decisions. All of these factors can lead to fat gain.
  • Include strength training in your fitness routine – increasing muscle mass can help create a toned appearance while promoting fat loss.

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