While excess tummy fat hurts your self-image, the additional weight also elevates your likelihood for serious health conditions like diabetes and heart disease. Riding an indoor cycle as part of your weekly exercise plan serves as an effective and fun method to reduce tummy fat, especially when the workout is combined with a healthy diet. Check with your doctor before starting any fitness regimen.
Indoor Bike Workouts
Trainers recommend these bike workouts as alternatives to running or jogging; the bike puts less pressure on your joints. Bikes for indoor cycling differ from most stationary exercise bikes or regular bicycles because the pedals move continuously for the duration of your workout and only stop when you apply the brakes — which means no coasting. These bikes also feature a manual resistance function that allows you to increase the resistance provided to your muscles as you pedal. Most cycle workouts feature a combination of high-intensity pedaling with slower pedaling. Some athletes mix riding the bike in the standard seated position with periods of pedaling while standing.
Health Benefits
An indoor cycle workout benefits your body with a combination of aerobic exercise that reduces tummy fat along with strength training via the muscle resistance function on the bike. The vigorous aerobic exercise helps you lose weight and improves the function of your cardiovascular system. Aerobic exercise also benefits the appearance of your tummy since your body continues burning calories after the conclusion of your workout. Other benefits of aerobic exercise like an indoor cycle workout include a reduced risk for high blood pressure, diabetes and osteoporosis.
Considerations & Time Frame
Aim to perform at least two bike workouts each week, but avoid scheduling the workouts on consecutive days to allow your muscles sufficient time to rest. You should notice improvements to your tummy within a few weeks, especially if you complement your workouts with healthy eating and other forms of aerobic activity for at least 30 minutes on days you aren’t riding the bike. Never program the bike to go faster or longer than you can comfortably manage, and discontinue any workout if you suffer pain, dizzy spells or breathing difficulties.
Essential Nutrition
A healthy diet adds to the success of your workout regimen for weight loss by lowering the amount of calories you consume and ensuring your body has the energy necessary to power through tough workouts. The U.S. Department of Agriculture suggests a daily diet that consists of 2 cups of fruit, 2.5 cups of vegetables and 3 cups of fat-free dairy products, along with 6 oz. of total grains and 3 oz. of whole grains. Also include only lean cuts of meat in your diet and substitute steamed, baked or broiled fish like trout or salmon for meat when possible.
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