As an Amazon Associate I earn from qualifying purchases.
Have you ever worn your favorite dress and the tummy comes out? Ah, I know that feeling makes me underconfident and looks embarrassing. Most importantly, it can be the birthplace of many harmful diseases. According to a survey, around 31% of the world population is overweight. It is mostly due to an inactive lifestyle and an unhealthy diet. So, the major concern has become how to lose weight and get a slim belly? You know, stationary bike benefits stomach. Yes, it is an aerobic exercise that is included in all exercise regimen that burns calories faster. So, you can effectively lose weight with time.
Overall, it increases basal metabolic rate (BMR) which kick start faster calorie burning. While helps to lose to ample amount of hidden body fat. Thus, preserves a healthy body weight. To see a noticeable result, you need to cycle on the stationary bike regularly.
Note: Now, let me share some knowledge about fat. Well, fat is vital for our body as it can provide us with energy. So, our body organ functions properly. This fat is distinguished as subcutaneous fat. It stores under your skin and is harmless. However, excess fat is dangerous for our health and increases the risk of many dangerous diseases. Such as heart attack, diabetes, cholesterol, hypertension, obesity, and many more. When fat accumulates and stores deep under the skin, around the organs of your abdominal region, they are known as visceral fat. Visceral fat can be fatal and strike the disease rate higher.
So, you need to establish a fine balance of fat in your body. Hence, we will tell you how you can exercise on a stationary bike efficiently to lose stomach fat.
Cycling on a stationary bike for 40-60 minutes can burn nearly 600-700 kcal. If you perform interval training, HIIT, and cardio exercise then the ball will be in your court. Hence, burning belly fat faster. Now, let me give you the good news that stomach fat is the easiest to burn. So, if you want to target your belly specifically, a stationary bike can help you effectively get the desired result.
With that being said, let’s move to the next section of the article.
Vital Consideration on Cycling a Stationary Bike:
1.Maintain a proper form:
Keep your abdomen tight the whole time and gear up the resistance. This will increase your heart rate. Accelerate your heart rate up to the fat burn zone. To get the maximum heart rate, you need to subtract your age from 220. Suppose, your age is 40 then 220-40 = 180 is your maximum heart rate. You need to target your heart rate between 50-70 percent of your maximum. Keep this form and heart rate as long as you are cycling on the stationary bike. You will get the desired fat reduction in no time.
2.Raise the Resistance Level:
At first start slowly so your body can match up with the pace. Then start pedaling intensely and gradually add up the resistance level like climbing uphill. If you have an upright bike, you can stand up, put your butts off the seat, and pedal for an intense workout. As a result, your abdominal areas activate and get great exercise. At this point, you will start to feel warmed up which means you have started to burn calories.
3.Empty Stomach Cycling:
According to health experts, empty stomach cycling is an effective method to lose fat faster. For this, you should have an 8-hour interval between the last meal and the time for fasted exercising. During the exercise, your stomach is empty so your body produces low glycogens. So, you will burn more belly fat. Within a few weeks, you will get a remarkable result. It is advised to drink some water or coffee before you proceed. Otherwise, it will be tough and tiring to prolong. To go for a longer ride, you can some high-energy food and water. Begin with low intensity, stay steady and focused. After the exercise, you shouldn’t stay starved. Eat well.
4.Mix up Workout:
Try out mixing various cardio and HIIT workouts in a stationary bike. These are proven to be very much competent in scaling down belly fat. If you want to lose 1 kg weight in one month then you can try the following workout for 3-4 days a week:
- Cardio workout for 30-40 minutes.
- HIIT workout on any two days for 20-25 minutes.
- A cardio workout on weekend for 45-60 minutes.
I know, for some people scheduling out the time for a workout is tough. They can at least try to break down the workout into 10-minute intervals 2-3 times a day. This will help in weight loss in a lesser time since they can burn a significant amount of calories.
Interval training is known as the master of the fat-burning engine. You can start it by warming up for 10 minutes at a low resistance. Then for 2 minutes, pedal with intense strokes as much as possible. You can feel your heart beating faster to a degree where you are totally breathless. Again go back to easy pedaling for about 1-2 minutes. Your breathing will become easier and your heart rate will come back to a normal state. Keep alternating between the high-intensity intervals and low-intensity intervals for 10-15 minutes. This will churn your calories well. Lastly, cease the training with normal pedaling for 5-10 minutes. There is no fixed rule for interval training. You can come up with yours as well.
Other Considerations along with Cycling:
1. Balanced Diet Food:
Fusion your workout regime with a healthy balanced diet to get the optimal result. Often junk foods are the reason behind our fat gain. You should avoid eating high-saturated fat, butter, cheese, carbonated drinks, sugary food items, and too many carbohydrates. Instead, your diet chart should include lean protein, fresh fruits and vegetables, beans, salmon, and leafy greens.
2. Adequate Sleep:
Post-workout, you need an adequate amount of sleep to recover and elevate your mood. Sleeping for a healthy amount of time has proven to promote weight loss. According to many studies, if you sleep less than required then you are more likely to gain excess body weight. So, good sleep is a must after a tiring day of workouts.
3. Drink Plenty of Water:
Water can work as an aid in your weight loss journey. It promotes better digestion and the elimination of toxins from the body. If you drink plenty of water it makes you eat less and provides no unwanted calories. Having 1-2 liter of water can assist in weight loss. Some experts suggest a glass or two of drink warm water in the morning. As it can help in losing body weight and belly fat.
Belly fat is not only a matter of insecurity but it also poses a serious threat to your health. Nowadays, young people are having heart attacks, type 2 diabetes, cholesterol, and many fatal diseases due to being overweight. Inactive and unhealthy lifestyles with some genetic issues are the main reasons behind tummy fat. So, working out on a stationary bike benefits stomach in many ways. But it has to be backed with some strategic methods of exercise, proper sleep, and a good diet. Hence, you can expect to see a noticeable change in your tummy fat.
I would recommend you start cycling today to see the best version of yourself. If you need the best stationary bike for home, we got you covered.
In all, thanks for reading. Stay healthy and happy.
As an Amazon Associate I earn from qualifying purchases.