How to Burn Fat Cycling

Cycling is a fun outdoor activity done for exercise or transportation; indoor cycling is a great way to stay in shape. How do you burn the most fat calories possible when cycling? American College of Sports Medicine ACSM has set standards and guidelines to follow to ensure you train in the correct cardiovascular zone to burn the most fat possible. Using the FITT Principle and a heart rate monitor can help you achieve your goal.

Things You'll Need

  • Outdoor
  • Bicycle
  • Helmet
  • Heart rate Monitor
  • Stationary bike
  • Heart rate monitor
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Instructions

  1. FITT Prinicple

    • 1

      FREQUENCY is the number of days per week dedicated to an exercise program. ACSM recommeds 3 to 5 days per week.

    • 2

      INTENSITY is how hard you should exercise. The fat burning zone is 60 to 75 percent of your predicted maximum heart rate which is called target heart rate.
      Fat Burning Zone Formula:
      220 minus age equals maximum heart rate
      60 percent target heart rate
      MHR x .60 = beats per minutes
      70 percent target heart rate
      MHR x .70 = beats per minutes

      Example:
      220-30=190 MHR
      190 x .60 = 114 beats per minute
      190 x .70 = 133 beats per minute

    • 3

      TYPE of exercise should involve large muscle groups like the legs in a rythmatic motion to raise the heart rate. Cycling is a perfect large muscle group exercise.

    • 4

      TIME or duration of the exercise session. Thirty to sixty minutes is recommened per exercise session dependent on your fitness level.

    • 5

      A heart rate monitor is a great way to keep yourself on track. It gives feedback on your heart rate so you can make sure you are staying in the fat burning zone. A personal heart rate monitor is worn on the body and has a display watch; many indoor cycles have them built into the handles of the bike.