Running and cycling stand out as premier cardio choices worldwide. When aiming to shed weight, particularly targeting stubborn belly fat, the debate arises: Is cycling or running superior? Both significantly boost cardiovascular health, build endurance, and trigger endorphin release, enhancing mood.
Calorie Burn: Cycling vs. Running
A frequent query involves which activity burns more calories. Running might edge out cycling slightly in calorie expenditure under similar conditions. The American College of Sports Medicine estimates running burns 566 to 839 calories per hour, while vigorous cycling burns 498 to 738 calories. Calorie burn varies based on individual factors like body weight; heavier individuals tend to burn more calories. Harvard Health notes that a 125-pound person burns roughly 240 calories in 30 minutes running at 5 mph or cycling at 12 mph. Vigorous stationary cycling for the same duration can burn up to 278 calories.
High-Intensity Interval Training (HIIT) for Belly Fat Loss
Achieving a leaner physique doesn't require marathon running or cross-country cycling. High-Intensity Interval Training (HIIT) proves highly effective for fat loss, including belly fat. Alternating high-intensity exercise with rest periods triggers metabolic adaptations, leading to more efficient weight loss than steady-state training with similar energy expenditure. HIIT improves insulin sensitivity, increases post-exercise oxygen consumption, and enhances lipolysis for hours post-workout. A 15-week study showed that young women performing HIIT three times weekly experienced significant reductions in total and visceral fat, along with improved insulin resistance.
HIIT Study
A study in The Journal of Sports Medicine and Physical Fitness divided participants into two groups. One group did regular gym training four days a week, while the other alternated two HIIT sessions with two gym training sessions weekly. HIIT not only aids in weight loss but also targets abdominal fat. An average HIIT workout lasts about 20 minutes.
Reduced Exertion HIIT (REHIT)
For a more time-efficient solution, Reduced Exertion HIIT (REHIT) exists. REHIT makes cycling more efficient than running for weight loss. The CAROL Bike is optimized for REHIT, making it easy, effective, and safe. Research from Western University Colorado indicates a 15-minute CAROL Bike ride burns more calories than a 30-minute run.
Read also: Is 1 hour of cycling enough to lose weight?
REHIT Workout Example
- Warm-up: 2 minutes
- Maximum intensity sprint: 20 seconds
- Recovery: 3 minutes
- Maximum intensity sprint: 20 seconds
- Cool-down: 3 minutes
CAROL's AI-personalization helps users push their limits during the 2x20-second sprints. This forces muscles to mobilize 25-30% of muscular glycogen, releasing key signaling molecules (AMPK and PGC-1a) that tell the body to get fitter and stronger, increasing aerobic and anaerobic capacity.
Building Lean Muscle Mass
Building lean muscle mass is crucial for weight loss. Muscles help burn more calories, making it easier to maintain a healthy weight. A 10-week program of 25 HIIT running workouts increased muscle fiber area in participants’ quadriceps by 10.6% compared to a control group. While both cycling and running build muscle, cycling is slightly more efficient for lower body muscle development. A study involving men completing 24 eccentric cycling training sessions showed a 2.8-5.3% increase in lower-limb, thigh, and trunk lean mass. For muscle building, focus on intense workouts like uphill sprints or hill climbs on a bike, performing at 75%-85% of maximum heart rate.
Muscle Toning
Toning muscles involves reducing body fat percentage and sculpting muscles without increasing mass. Both running and cycling contribute to a lean physique but impact muscle groups differently. Cycling engages quadriceps, hip flexors, and glutes, while running activates a broader range, including quads, hip flexors, hamstrings, glutes, groin, calves, shins, core muscles, back, and arms. Cycling mainly involves concentric muscle activation, whereas running incorporates concentric, eccentric, and isometric contractions. Endurance running primarily uses slow-twitch muscle fibers, while cycling relies more on fast-twitch fibers.
Personal Preference and Cardiovascular Health
Both running and cycling benefit cardiovascular health, weight loss, and a healthier lifestyle. Choosing between them is often a matter of personal preference. Running engages more muscles, while cycling is a low-impact exercise that can deliver faster calorie loss.
Spot Reduction Myth
Burning belly fat requires total body weight loss. Spot reduction, the idea of losing fat from one specific area, is a myth. Regular exercise, like riding a recumbent bicycle, burns calories and promotes overall fat loss. Combine exercise with healthy eating, track progress, and stay consistent.
Read also: Maximize your cycling results for weight loss
Recumbent Bikes
Recumbent bikes are popular for cardio due to their gentle nature and joint support. They are suitable for people with joint pain or those recovering from injuries. The comfortable seat and back support allow for longer exercise sessions.
Muscle Engagement
Riding a recumbent bike engages leg muscles, including hamstrings, quadriceps, glutes, and calves, which burn lots of energy. Intervals can increase calorie burn; pedal fast for one minute, then slowly for two minutes. Increasing resistance also works muscles harder.
Comparison to Other Machines
Recumbent bikes may not burn as many calories as treadmills or stepmills but are more comfortable, enabling longer workouts. The most important factor for fat loss is frequent exercise.
Intensity and Duration
The right intensity and duration maximize recumbent bike workouts for weight loss. Mix short bursts of high effort with steady rides at a moderate pace. Start with a comfortable effort and gradually increase intensity.
Nutrition and Recovery
Pair recumbent bicycle workouts with smart eating habits. Eat a light meal before riding and protein-rich foods after. Stay hydrated and aim for a moderate caloric deficit of 300-500 calories daily. Sleep is also crucial; it lowers cortisol levels.
Read also: Benefits of Cycling for Weight Loss
Tracking Progress
Tracking progress keeps you motivated. Treat workouts like appointments and celebrate milestones. Most people see changes in belly fat after about one month of regular exercise.
Cycling Study
A study on the effects of road cycling over a week's duration revealed interesting insights. Participants cycled 1,144 km and, despite minimal weight loss, showed a significant reduction in visceral adiposity (14.6%) and waist circumference. Improvements were also observed in lipid profiles and adipose tissue secretory function.
Expert Advice on Losing Belly Fat
Even dedicated cyclists can struggle with belly fat, particularly as they age. Intense intervals are effective for weight loss due to higher calorie expenditure during and after sessions. Prioritize total calorie burn and complement exercise with a healthy diet rich in unprocessed foods. A manageable deficit of 500 calories a day could lead to a kilo of weight loss per week.
Additional Tips
- Use smaller plates for portion control.
- Consume fiber to suppress appetite.
- Incorporate strength training to reduce muscle loss.
- Limit caffeine intake.
- Get sufficient sleep to support fat-loss objectives.
- Manage stress through regular aerobic exercise.
The Science of Fat Burning
Weight loss depends on energy balance; burn more calories than consumed. The body uses stored fat for energy and to replenish muscle glycogen stores. Abdominal exercises strengthen the core but don't specifically target belly fat. Boost your Fatmax to endure long days on the bike.
Cycling Workouts for Fat Loss
Cycling combined with targeted workouts and proper nutrition is effective for burning belly fat. Whether you're starting out or an avid cyclist, this guide offers strategies and tips to beat belly fat.
Understanding Belly Fat
Belly fat includes subcutaneous fat (under the skin) and visceral fat (around internal organs). Visceral fat is more dangerous, linked to chronic health issues. Cycling helps combat both types by increasing calorie expenditure and enhancing fat oxidation.
Types of Cycling Workouts
- Steady-State Rides: Moderate intensity for 60-90 minutes, three to four times a week.
- HIIT: Short bursts of effort with rest periods to increase metabolism and EPOC.
- Fasted Cycling: Riding on an empty stomach to increase fat oxidation. Limit sessions to 60 minutes or less at moderate intensity.
Indoor Cycling with ROUVY
Indoor cycling apps like ROUVY turn structured training into fun at home. ROUVY’s training programs maximize calorie burn and fat oxidation. Consistency is key, and indoor cycling provides an environment for regular, uninterrupted training.
Nutrition for Fat Loss
Nutrition powers fat loss. Protein supports muscle recovery, carbs provide energy, and healthy fats support hormone production. Aim for a moderate caloric deficit and focus on protein-rich foods.
Lifestyle Factors
- Sleep: Aim for 7-9 hours of sleep per night.
- Stress Management: Incorporate stress-reducing techniques.
- Progress Tracking: Track waist circumference, body-fat percentage, and fitness levels.
Combining Cycling with Resistance Training
Adding strength training helps build lean muscle mass, increasing resting metabolic rate. Resistance training strengthens core muscles, improving cycling performance.
Common Mistakes
- Overtraining: Too much cycling without recovery can disrupt hormonal balance.
- Neglecting Nutrition: Exercise alone rarely compensates for a calorie-rich, nutrient-poor diet.
- Extreme Calorie Restriction: Severely cutting calories can lead to muscle loss and a slow metabolism.
Cycling vs. Walking
Both are good for belly fat, but cycling burns more calories per session and is better for quick visceral fat loss.
Conclusion
Cycling is an effective way to lose belly fat when combined with targeted workouts, balanced nutrition, and lifestyle changes. Consistency is key.
Additional Benefits of Cycling
Cycling may enhance overall fat loss and promote a healthy weight. Regular cycling may significantly lower insulin resistance. Cycling with an empty stomach can also burn belly fat effectively.
The Role of Diet
Weight loss starts in the kitchen. The right food choices, coupled with riding, deliver results. The goal is to lose fat and spare as much muscle as possible. Create a sensible calorie deficit. Eat nutrient-dense foods and limit empty calories.
Training Strategies
Structured training is an efficient way to create a calorie deficit and raise your fitness. Raise your FTP to burn even more calories. Riding in a fasted state can train your body to burn fat.
Preserving Muscle Mass
To preserve lean muscle mass, create a sensible calorie deficit, eat plenty of protein, and add in some strength training.