Cycling for Weight Loss

When you're in a spin class, drenched in sweat and riding the wave of an endorphin high, your instructor might prompt you to increase the resistance.

You've been trying to shed some pounds, and a friend mentioned that cycling could be a great way to lose weight. But as you pedal breathlessly, you might wonder if cycling really aids in weight loss.

Experts affirm it does. According to Tatiana Lampa, an ACSM-certified personal trainer and NASM corrective exercise specialist, "Cycling is an excellent way to incorporate cardio into your routine if you’re seeking a low-impact workout."

It's gentler on your joints compared to running and lowers the risk of injury while still providing health benefits like enhanced muscle strength and cardiovascular fitness, as noted by Harvard Health.

In fact, cycling can be just as beneficial as running for cardiovascular health, says Charlie Seltzer, MD, an obesity medicine physician and ACSM-certified exercise specialist.

Regular cycling, whether at the gym or on trails, can help reduce blood pressure, insulin levels, and resting heart rate if practiced consistently, he adds.

If your main goal is weight loss, there's more to consider before investing in that stationary bike you've been eyeing online.

Here’s a comprehensive look at the benefits and drawbacks of cycling for weight loss, along with expert advice on how to do it safely.

Is cycling effective for weight loss?

Yes, when done consistently and with varying intensity, cycling can support weight loss. A 2018 study published in the European Journal of Obesity found that women who cycled for 90 minutes weekly had lower body weights (by about two pounds) compared to non-cyclists.

Additionally, body weight, BMI, waist circumference, and body fat percentage decreased with increased cycling. Combining cycling with two and a half hours of walking weekly was even more beneficial for weight loss, according to the study.

For those aiming to lose weight, incorporating varied intensity levels in cycling routines can be effective. A 2021 study in Obesity found that individuals who mixed moderate-intensity workouts with high-intensity interval training (HIIT)

over 24 weeks lost six pounds more than those who only did moderate-intensity workouts. Therefore, a leisurely ride in the park one day followed by an intense spin class the next might lead to more significant weight loss over time.

Cycling can also boost your metabolism, helping you burn more calories throughout the day, says Dr. Seltzer.

However, he cautions against relying solely on cycling for weight loss. "Don't use your morning cycling class as an excuse to be inactive the rest of the day," he advises.

To maximize results, complement cycling with strength and resistance training, suggests Lampa. Building muscle through strength training increases calorie burn, she explains.

Yoga can also aid in preventing injuries and improving flexibility. "After cycling several times a week, your body remains in that seated position," Lampa notes. "Stretching out the muscles reduces potential injuries."

How many calories can cycling burn?

The calories burned while cycling vary greatly depending on the individual, but generally, cycling can burn between 400 and 1,000 calories per hour, according to Lampa.

Ideally, attending three or four indoor cycling classes per week is optimal, potentially burning between 1,200 and 4,000 calories weekly.

That said, if three to four classes per week aren't feasible for you, that's okay. Focus on what you can achieve, advises Dr. Seltzer.

Calorie burn also depends on whether you're in a calorie deficit—consuming fewer calories than your body requires to maintain weight.

Keep in mind that even with regular cycling and workouts, you need to consume enough calories to fuel your activities.

For reference, adult women need at least 1,600-2,400 calories daily, and adult men require 2,200-3,000, according to the 2020-2025 Dietary Guidelines for Americans.

Who should consider cycling for weight loss?

Before starting a cycling routine, it's wise to consult with your doctor, especially if you have health concerns, injuries, or specific conditions, says Dr. Seltzer.

If you're generally healthy without major issues, cycling should be safe. However, if sitting for extended periods causes discomfort, cycling might not be suitable for you.

Despite its low-impact nature, cycling carries some risks, such as dehydration, muscle cramps, sleep disturbances, low energy, and the potential for overtraining injuries.

To stay safe, always stretch before and after workouts, and prioritize recovery alongside your workouts. UCLA Health recommends taking at least one rest day per week, but feel free to take more if needed.

If cycling outdoors, adhere to local biking laws and remain vigilant. While outdoor exercise always carries collision risks, a 2023 review in Frontiers in Sports and Active Living found that cycling reduces mortality risk.

Specifically, cycling for about 100 minutes weekly was associated with a 17% lower mortality risk compared to not cycling.

Nonetheless, staying alert is crucial—always wear a helmet and remain aware of your surroundings.

Ultimately, the best exercise for weight loss is one you enjoy. "If you're cycling just to lose body fat but don't enjoy it, it's unlikely to work long-term," Dr. Seltzer points out.

"It's not significantly more effective than other cardio forms or your only option for losing weight."

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.