How many hours can cycling reduce weight

Healthy weight loss by bike

Published by Armin8. March 2019




Your bike as a fat killer!


Bicycling is a sport for which even passionate people who don't like sports can come up with excuses.

Because the intensity can be individually dosed very well, it is also suitable for completely untrained people.
In addition, cycling can be very effective in helping you lose weight.
How? We'll explain it to you.


Mountain biking in nature © Scott-Sports


The bicycle - more than just a means of transport


The bicycle is one of the best vehicles ever invented. And the most humane way for our body and our environment to move around.

Statistics show that it can cover a distance of up to four kilometers in the city significantly faster than by bus, train or car.
Those who get on their bikes instead of in the car are good for the environment and for themselves, especially for their health.
The heart beats faster, breathing becomes more effective, the resting heart rate drops, and the body's maximum oxygen uptake increases. In addition, cycling regularly can help reduce high blood lipid levels. Cycling relieves stress, relaxes you and puts you in a good mood.

On top of that. The muscles are supplied with more blood, the coordination of the muscles improves, new blood vessels form and the body fat melts.


Boost fat metabolism and lose weight


The most effective method for burning fat and losing weight is endurance training in connection with a diet adapted to the individual metabolism.

Riding a bicycle is a training method that can be used to complete aerobic, intensive and interval training perfectly. This is why cycling leads to a rapid improvement in physical performance.



Ride a bike and burn fat


How well or poorly your fat burning works depends largely on how well your body is supplied with oxygen.

The human organism needs large amounts of oxygen for fat oxidation.
By increasing your body's oxygen absorption capacity through endurance sports, you train your fat metabolism.

So that the energy required during training can be obtained by burning fat, the exercise intensity should not exceed 70 percent of the maximum performance.

However, sports scientists also agree that it is important for fat burning to find a reasonable compromise between duration and driving speed.

Hobby cyclists who want to boost their fat metabolism should prefer long distances with lower intensities. Experienced bikers who are interested in improving their performance in addition to losing weight are advised to do interval training.

Interval training means that after a certain period of easy cycling (e.g. after 10 minutes) you insert a short intermediate sprint (e.g. 2 minutes).



The group usually drives faster and therefore trains more intensively.
© flairimages -



Correct heart rate is important for burning fat


In order for you to lose weight as effectively as possible, however, training in the correct heart rate range is important.
There are several methods for determining the optimal training heart rate.

The simplest method is 220 minus age for men and 226 minus age for women, this number gives the maximum heart rate. The fat burning zone is 60-70% of this maximum heart rate.

That means a 50-year-old man should train in the pulse range between 102 and 119 beats in order to optimally boost his fat burning. The simplest control of the heart rate during training is done with a heart rate monitor.

Modern devices can also determine the optimal training pulse for you; these devices use the variability of your heart rate to determine how fit you are at the moment and which is the currently best training area for you.

The company Polar * has a whole range of training watches that offer this training control.
Anyone who has health problems should definitely consult a doctor before training. Cardiologists or sports medicine specialists also carry out performance tests to determine the right training heart rate for them.


Polar CS500plus bike computer with heart rate measurement and the M400 sports watch with heart rate measurement and GPS.


How Much Can You Lose Weight By Riding A Bike?


That depends on your initial situation. Are you overweight and completely untrained or do you only suffer from a few rolls of fat on your hips and stomach, but are otherwise quite fit?

Depending on this and your related training heart rate, your body will burn between 250 and 750 kilocalories per hour driven.

There are around 7700 kilocalories in one kilogram of body fat. This means that you have to cycle for at least 10, a maximum of 30 hours in order to lose a kilo while maintaining the same diet and lifestyle.



Nutrition books for cyclists on Amazon *


Healthy eating promotes weight loss


Perhaps you have already experienced firsthand that starvation only helps in the short term, but has the opposite effect in the longer term through the yo-yo effect.

However, as soon as they supply your body with the right nutrients in the right amount, you will boost your metabolism and thus the burning of fat.

While competitive athletes need carbohydrates during competitions in order to achieve maximum performance, people who want to lose weight should eat less pasta, rice, bread and the like.


Tip: Every consumption of carbohydrates blocks the fat metabolism and thus fat burning, which is in full swing with your endurance training, due to the insulin release by the pancreas.


If you want to lose weight, you should make sure that you burn fat undisturbed by consistently avoiding carbohydrates about two hours before training. Since the fat metabolism continues after training, you should only eat protein-rich food for the first two hours after training.

This prolongs the burning of fat and the protein is available to the body for regeneration and muscle building.

It is also important to only eat three meals a day and avoid any snacks in between.

If you then reduce the carbohydrates from pasta, rice, potatoes, bread and sugary foods and instead eat a lot of vegetables, salads a little fruit and supplement that with high-quality protein-rich foods, you automatically lose weight.

Protein-rich foods keep the blood sugar level constant and keep you full for a long time.

As often as possible, prepare your meals yourself using high-quality, natural ingredients.

Do not only pay attention to a balanced, healthy diet on your training days.

Drinking enough is also important, because as soon as the body suffers from a lack of fluids, it slows down all metabolic processes, including burning fat.

Experts recommend 2.0 to 2.5 liters per day in the form of mineral water and unsweetened green, herbal or fruit teas.


Danger! High fat burning alone does not guarantee weight loss!


Every kilogram of fat you carry around contains around 7,000 kilocalories.

The bottom line is that you can only lose weight if you consume fewer total calories than your body consumes over a longer period of time.

If you eat twice the calories you have burned after a workout, you immediately destroy the effect of burning fat.

Drinking enough is also important, because as soon as the body suffers from a lack of fluids, it slows down all metabolic processes, including burning fat.
Nutrition experts recommend 2.0 to 2.5 liters per day in the form of mineral water and unsweetened tea.


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