If you are thinking that “cardio sucks”, you are so wrong, bro!
Lets look at what its going to take to lose that bodyfat and get abs, remember I said “eat less and exercise more”, lets start with the ‘exercise more’ part.
You lose fat by burning off more calories than you eat, pretty simple huh?. To burn off the calories you need to do at least 30 min of cardiovascular exercise every day.
By the way, its a very good idea to consult your doctor before starting any exercise program, your target rates may differ from the chart above if you have medical conditions.
For a young person in good health, jogging or swimming is a great form of cardiovascular exercise.
Walking and cycling can be good cardio but you need to push yourself to walk really fast, no sauntering strolls – wearing a heart rate monitor while walking or cycling can help keep you from lollygagging.
Cardio doesnt just mean jogging, there are many types of cardio and it doesnt need to be boring! You can use HIIT, hybrid workouts, or play sports for your cardio workouts too.
Walking And Cycling For Weigh Loss
While you may be concerned with excess fat at your stomach because of aesthetic reasons, it can also lead to serious health repercussions.
Following a healthy eating plan, incorporating regular bouts of cardio exercise, such as walking and biking, can help you lower your stomach fat.
While you can’t target fat loss at your stomach, as you lower your overall body composition with either walking or biking, you will notice changes everywhere, including at your stomach.
While you may be interested in just seeing changes specifically at your stomach, it’s not possible to target fat loss in any particular area.
Your body will decide where it will take fat from as you lose weight.
However, there’s no need to despair.
Therefore, if you’re interested in comparing walking and biking on how effective they are for losing stomach fat, you should determine which one burns the most calories per minute.
Both exercises burn calories, but the one that burns the most per minute is the one most effective for fat loss.
Don’t Forget About Calories
Both walking and biking can contribute to fat loss because they increase the numbers of calories that you burn. You lower your fat by burning a greater number of calories than you consume.
You’ll lose a pound of fat for every deficit of 3,500 calories. Walking and biking typically don’t burn the same number of calories, although it does depend on the pace and intensity at which you’re exercising.
The American Council on Exercise estimates that a 160-pound person will burn about 8.7 calories per minute walking and about 7.3 calories per minute biking at 10 mph.
A person who weighs 180 pounds will burn about 9.7 calories per minute that they walk and 8.2 calories per minute biking at 10 mph.
Therefore, walking typically burns more calories than biking at a similar pace, and is thus more beneficial for losing fat.
Increasing the Intensity
The intensity can be increased during both walking and biking to burn more calories.
When walking, whether you’re outside or on a treadmill, you can increase your pace. A treadmill will also allow you to quickly increase the incline, which in turn will make your heart pump faster and burn more calories.
Walking up hills when outside will also provide the same benefits. When working out on a stationary bike, increase how hard you’re working by turning up the resistance or increasing the speed at which you’re pedaling.
If you’re bicycling outside, you can quicken your pace, find hills to ride up, or increase the gear that you’re in to make your legs work harder. The harder you’re working, the more calories you’ll burn and the more fat you’ll eventually lose at your stomach.
Pros and Cons
How consistent you are with your workouts will also make a significant impact on the total number of calories you’ll burn and thus how much fat you’ll lose at your stomach.
Walking requires just a pair of quality shoes and can be done nearly anywhere, which means you have a better chance of getting in your workouts. You can conveniently fit in walking sessions in the middle of the workday if necessary.
Biking requires access to either a stationary bike or bicycle, which has the potential of affecting workout consistency.
However, there is the possibility of riding a bicycle to commute to work every day or to complete errands – all of which adds up to your total calorie-burn while biking.
When it comes to walking or cycling, you ultimately have to determine which one inspires you to get up and move.
Even if you decide cycling is better in terms of calorie burn and intensity, if you despise riding your bike or hitting the road with the cars frightens you, it’s not the best exercise for your weight-loss goals. You must choose the workout that will get you moving most days of the week.
Perhaps the best option is to incorporate both into your workout routine. This will provide you with options and variety, both of which may increase your adherence to exercise and improve your chances of losing weight.