Fact checkedExpert's opinion

Expert's opinion

The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.

Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.

The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.

Cycling For Weight Loss? Things To Know About Biking 2024

Sevginur Akdas

Updated on - Written by
Medically reviewed by Melissa Mitri, MS, RD

Cycling For Weight Loss
Cycling helps you work multiple muscle groups, which burns calories and helps to increase your metabolism. Photo: Shutterstock

Cycling is not only enjoyable for kids but many adults are interested as well as a way to stay active. Many adults are interested in cycling as a sport, a sustainable vehicle for transportation, or just as a hobby. 

No matter what, if you regularly do cycling, there are many beneficial health outcomes in doing so.

One of these benefits is losing weight and a change in body composition. If you want to lose belly fat and some pounds, you may consider cycling.

You may wonder if cycling on the road or a stationary bike is good for weight loss journey or how cycling can affect your metabolism. Let’s dive into how cycling may induce weight loss.  

Is Cycling Good For Weight Loss?

Cycling is a popular form of exercise that offers numerous benefits to those who participate in it. One of the most notable benefits of cycling is weight loss, which can be achieved through regular cycling sessions.

When you cycle, you are working multiple muscle groups, which burns calories and helps to increase your metabolism. These muscle groups cover the biggest muscles in the body, such as the glutes and quadriceps. 

Using these muscles increases your energy expenditure (i.e., your calorie burn) more than physical activity using smaller or isolated muscles. Therefore, cycling is good for weight loss in the belly area as well as in the stomach too.

Additionally, cycling can be a low-impact form of exercise, making it easier for individuals with joint issues or injuries to participate. This makes cycling a great option for individuals looking to lose weight and maintain it long-term.

Why Is Riding A Bike Good For Weight Loss?

There are several ways that cycling can help your burning fat and losing weight. 

Increases Energy Expenditure

The body increases its energy expenditure or the amount of energy it burns in response to physical activity, metabolic processes, and environmental factors. 

You can burn more calories to burn fat through cycling, but the exact amount you burn depends on various factors,[1] such as the intensity and duration of your workout and your weight.

For example, according to Harvard Medical School, a person between 125 pounds/56 kilograms to 185 pounds/83 kilograms cycling at a moderate intensity for 30 minutes can burn approximately 250-336 calories. 

Cycling and running have similar effects on losing weight, although they are often compared.

The more intense the cycling session, the more you burn calories. This means you can adjust the intensity of your cycling sessions to meet your weight management goals.

In addition to burning calories, cycling can also increase muscle mass, which in turn increases your metabolism. It does this by increasing your resting metabolic rate (RMR), the amount of calories your body burns even when it’s not actively doing anything. 

This increase in RMR helps make it easier to maintain healthy weight loss over time once you’ve reached your goal.

Helps Support Metabolism

Metabolic diseases like diabetes are closely related to weight gain. Like other exercises, cycling can improve insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes. 

This is thought to be due to the increased demand for glucose during exercise,[2] which increases insulin sensitivity over time. 

One study involving type 2 diabetes[3] patients showed that cycling decreased blood sugar levels after meals. 

Exercise has also been shown to reduce inflammation in the body. Inflammation is a key factor in the development of many chronic diseases, including heart disease, cancer, and type 2 diabetes.

Cycling is a form of aerobic exercise that can improve heart health by strengthening the heart and blood vessels and reducing the risk of heart disease. This systematic review[4] involving  372 participants revealed that indoor cycling lowers blood pressure and improves cholesterol levels.

Increases Lean Muscle Mass

Even though cycling is primarily considered an endurance exercise and not effective as strength training in increasing muscle mass, it still has positive effects on muscles. Cycling requires the use of several muscle groups, including the legs, core, and even upper body. 

Increased muscle mass can result in higher resting metabolism,[5] meaning that the body burns more calories even when not exercising. Here’s how cycling can contribute to muscle growth:[6]

  • Targeting Specific Muscles: While cycling primarily works the muscles in your legs, you can also target specific muscle groups by adjusting your posture, resistance, and speed. For example, standing while cycling or increasing resistance can target the glutes, while sprints can target the quadriceps.
  • Improving Muscle Endurance: Cycling can help improve muscle endurance by increasing the time your muscles can work without fatigue. 
  • Increasing Blood Flow: Cycling increases blood flow to your muscles, bringing oxygen and nutrients to support recovery and growth. This can help your muscles repair and rebuild faster, contributing to muscle growth.
  • Enhancing Hormonal Response: Cycling can increase hormones such as testosterone[7] and human growth hormone,[8] which can help support muscle growth.

Boost Your Mood And Motivation

Exercise positively impacts mental health[6] by reducing symptoms of depression and improving your mood. Many times emotional eating is triggered if you are in a negative mood, and thus exercise can indirectly help in this way. 

Exercise releases endorphins and other mood-boosting chemicals provide a sense of accomplishment and can improve self-esteem. 

Exercise, including cycling, also reduces[9] the body’s stress response by decreasing levels of the stress hormone cortisol.

Furthermore, cycling can improve sleep quality by helping you fall asleep faster and stay asleep longer. This is thought to be due to the physical exhaustion and relaxation that comes with physical activity.[10] 

Good sleep is one of the pillars of weight loss success and overall wellness. By improving your sleep quality and routine, you may also be able to limit nighttime eating habits that don’t align with your goals. 

Things To Know When Cycling For Weight Loss

Regularity Is Key

If you want your exercise to work for weight loss and metabolic management, it needs to be done regularly.

According to the American College of Sports Medicine,[11] you need to exercise a minimum amount of time in order to develop and maintain body fitness. 

According to their recommendations,  if you want to lose weight, you should cycle a total of 150 minutes per week. This can be broken down into five days, for at least 30 minutes per day.

Stay In A Calorie Deficit

To maximize the weight loss benefits of cycling and it’s important to incorporate it into a healthy lifestyle that includes a balanced and healthy diet and regular exercise. If you are consuming too many calories from your diet for example, and eat more than you burn, you will not see weight loss results.

A healthy diet[12] should consist of nutritious foods, such as fruits and vegetables, lean protein, and whole grains. In addition, it’s important to stay hydrated before, during, and after cycling sessions to further support healthy weight loss.

Combination Of Endurance Training With Resistance Training

Studies showed that cross-training, which means combining your exercise with other kinds of training, may increase the number of benefits you receive. 

Strength or resistance training with endurance or cardiometabolic exercises together, such as cycling, might be more effective in weight management. 

One study[13] involving sixteen physically inactive women with high body weight showed that doing resistance training before cycling sessions helped duce localized fat mass in the upper and lower limbs. 

Types Of Bike Riding For Weight Loss

Various biking options are available according to your needs, intended use, budget, and personal preferences, such as road, mountain, hybrid, and electric bikes.

Road Bikes

Road bikes are designed for speed and efficiency on paved roads. They have lightweight frames, narrow tires, and dropped handlebars for a more aerodynamic riding position. 

Road bikes are ideal for individuals who want to cover long distances quickly and efficiently or participate in road races and events.

Mountain Bikes

Mountain Bikes are designed for rough terrain and off-road trails. They have sturdy frames, wide tires, and front suspension for a smoother ride on rough terrain. Mountain bikes are ideal for individuals who enjoy off-road adventures and want a bike that can handle challenging terrain.

Hybrid Bikes

Hybrid bikes are a combination of road and mountain bikes, offering the best of both worlds. They have wider tires than road bikes and are in a more upright riding position than mountain bikes. This makes them suitable for a variety of terrains and riding styles. 

Hybrid bikes are ideal for individuals who want a bike that can handle a range of terrains, from city streets to light trails.

Electric Bikes

Electric bikes, also known as e-bikes, have a motor and battery that assist the rider’s pedaling. They offer a convenient and environmentally-friendly mode of transportation for individuals who want to reduce their carbon footprint or for those who need a little extra assistance on hilly terrain. 

Electric bikes come in a variety of styles, from road to mountain, and can be customized to meet your specific needs. But keep in mind if you get too much help from these bikes, you may not reach your physical fitness goals. 

Indoor Bikes

Indoor Bikes
Indoor cycling is a great option for those who are busy but still want to achieve weight-loss goals. Photo: Shutterstock

Indoor cycling is one of the most practiced activities in fitness centers or at home for most people. You may wonder if a stationary bike/exercise bike or indoor cycling is good for weight loss. 

If you have access to an indoor bike,  you can get similar benefits with indoor cycling[4] regardless of your physical fitness level. Plus, on winter days, you are able to exercise comfortably in a warm, more comfortable environment.

Cycling Safety Tips

Bike riding is good for weight loss, but there are some rules and tips that you should consider for your safety. 

Use Of Helmet And Protective Clothing

Wearing a helmet, knee pads, and arm sleeves while cycling is one of the most effective ways to reduce the risk of head trauma and injury in the event of an accident. A properly fitted helmet should sit flat on the head with the straps fastened tightly under the chin.

Road Safety

It is essential to follow the rules of the road and be visible to other road users when cycling on the road. Wear bright or reflective clothing, use lights, and be sure to make your intentions clear when turning or changing lanes.

Proper Maintenance

Regular maintenance of your bike is essential for your safety as well as ensuring its longevity. Check brakes, tires, and gears regularly and make any necessary repairs or adjustments. 

If needed, adjust the handlebars, seat, and pedals before each ride to ensure it is the most comfortable fit for your needs.

Conclusion

Cycling is a great form of physical activity with a wide range of health benefits for all ages and fitness levels. 

By burning calories and improving cardiovascular health, cycling can help support weight loss journey and reduce the risk of chronic diseases. It can also help improve muscle endurance and strength, as well as boost mood, cognitive function, and sleep quality.

To get the most out of cycling, you may consider engaging in regular, moderate-intensity cycling and incorporating a balanced diet and other forms of physical activity into your lifestyle.


+ 13 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. MacDougall, K.B., Falconer, T.M. and MacIntosh, B.R. (2022). Efficiency of cycling exercise: Quantification, mechanisms, and misunderstandings. Scandinavian Journal of Medicine & Science in Sports, [online] 32(6), pp.951–970. doi:https://doi.org/10.1111/sms.14149.
  2. KANALEY, J.A., COLBERG, S.R., CORCORAN, M.H., MALIN, S.K., RODRIGUEZ, N.R., CRESPO, C.J., KIRWAN, J.P. and ZIERATH, J.R. (2022). Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine. Medicine & Science in Sports & Exercise, [online] 54(2), pp.353–368. doi:https://doi.org/10.1249/mss.0000000000002800.
  3. Holzer, R., Schulte-Körne, B., Seidler, J., Predel, H.-G. and Brinkmann, C. (2021). Effects of Acute Resistance Exercise with and without Whole-Body Electromyostimulation and Endurance Exercise on the Postprandial Glucose Regulation in Patients with Type 2 Diabetes Mellitus: A Randomized Crossover Study. Nutrients, [online] 13(12), p.4322. doi:https://doi.org/10.3390/nu13124322.
  4. Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D. and Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina, [online] 55(8), p.452. doi:https://doi.org/10.3390/medicina55080452.
  5. McNab, B.K. (2019). What determines the basal rate of metabolism? Journal of Experimental Biology. [online] doi:https://doi.org/10.1242/jeb.205591.
  6. Ozaki, H., Loenneke, J., Thiebaud, R. and Abe, T. (2015). Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta Physiologica Hungarica, [online] 102(1), pp.1–22. doi:https://doi.org/10.1556/aphysiol.102.2015.1.1.
  7. Cook, C.J., Crewther, B.T., Kilduff, L.P., Agnew, L.L., Fourie, P. and Serpell, B.G. (2021). Testosterone and Dihydrotestosterone Changes in Male and Female Athletes Relative to Training Status. International Journal of Sports Physiology and Performance, [online] 16(11), pp.1700–1706. doi:https://doi.org/10.1123/ijspp.2020-0910.
  8. Mikołajczyk, R., Sikora, M., Mikrut, G., Zając, T. and Żebrowska, A. (2020). Hormonal Response to Incremental and Continuous Exercise in Cyclists with Left Ventricle Hypertrophy. Journal of Human Kinetics, [online] 71(1), pp.155–166. doi:https://doi.org/10.2478/hukin-2019-0120.
  9. Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M. and Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, [online] 106, pp.48–56. doi:https://doi.org/10.1016/j.maturitas.2017.09.003.
  10. Xie, Y., Liu, S., Chen, X.-J., Yu, H.-H., Yang, Y. and Wang, W. (2021). Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Psychiatry, [online] 12. doi:https://doi.org/10.3389/fpsyt.2021.664499.
  11. Garber, C.E., Blissmer, B., Deschenes, M.R., Franklin, B.A., Lamonte, M.J., Lee, I-Min., Nieman, D.C. and Swain, D.P. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise, [online] 43(7), pp.1334–1359. doi:https://doi.org/10.1249/mss.0b013e318213fefb.
  12. DONNELLY, J.E., BLAIR, S.N., JAKICIC, J.M., MANORE, M.M., RANKIN, J.W. and SMITH, B.K. (2009). Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Medicine & Science in Sports & Exercise, [online] 41(2), pp.459–471. doi:https://doi.org/10.1249/mss.0b013e3181949333.
  13. Scotto di Palumbo, A., Guerra, E., Orlandi, C., Bazzucchi, I. and Sacchetti, M. (2017). Effect of combined resistance and endurance exercise training on regional fat loss. The Journal of Sports Medicine and Physical Fitness, [online] 57(6). doi:https://doi.org/10.23736/s0022-4707.16.06358-1.
Sevginur Akdas

Written by:

Sevginur Akdas, RD

Medically reviewed by:

Melissa Mitri

Sevginur Akdas is a researcher, medical writer, and clinical dietitian, who is currently pursuing her Ph.D. in metabolism, chronic diseases, and clinical nutrition fields. She has many scientific articles, meta-analyses, systematic reviews, and book chapters on nutrition, chronic diseases, dietary supplements, maternal and child nutrition, molecular nutrition & functional foods topics as a part of a research team currently. Besides her academic background, she is also a professional health&medical writer since 2017.

Medically reviewed by:

Melissa Mitri

Journal of Physical Education and Sport

Trusted Source

Go to source

SciELO - Scientific Electronic Library Online

Trusted Source

Go to source

African Journals Online

Non-profit Platform for African Journals

Trusted Source
Go to source

Journal of The American Board of Family Medicine

American Board of Family Medicine

Trusted Source
Go to source

Informit

RMIT University Library

Trusted Source
Go to source

European Food Safety Authority

Science, Safe food, Sustainability

Trusted Source
Go to source

OrthoInfo

American Academy of Orthopaedic Surgeons

Trusted Source
Go to source

American Academy of Family Physicians

Strengthen family physicians and the communities they care for

Trusted Source
Go to source

Agricultural Research Service

U.S. Department of Agriculture

Trusted Source
Go to source

The American Journal of Medicine

Official Journal of The Alliance for Academic Internal Medicine

Trusted Source
Go to source

National Institute on Alcohol Abuse and Alcoholism

Database From National Institute Of Health

Trusted Source
Go to source

Lippincott Journals

Subsidiaries of Wolters Kluwer Health, Inc.

Trusted Source
Go to source

National Institute on Aging

Database From National Institute Of Health

Trusted Source
Go to source

Translational Research

The Journal of Laboratory and Clinical Medicine

Trusted Source
Go to source

Cell

An All-science Publisher

Trusted Source
Go to source

Journal of Translational Medicine

BioMed Central

Part of Springer Nature
Go to source

Federal Trade Commission

Protecting America's Consumers

Trusted Source
Go to source

National Human Genome Research Institute

Database From National Institute Of Health

Trusted Source
Go to source

Food Production, Processing and Nutrition

BioMed Central

Part of Springer Nature
Go to source

BMC Gastroenterology

BioMed Central

Part of Springer Nature
Go to source

ACS Publications

A Division of The American Chemical Society

Trusted Source
Go to source

Annual Reviews

Independent, Non-profit Academic Publishing Company

Trusted Source
Go to source

PubChem

National Center for Biotechnology Information

National Library of Medicine
Go to source

PLOS Journals

Nonprofit Publisher of Open-access Journals

Trusted Source
Go to source

Thieme E-books & E-Journals

Peer-reviewed & Open Access Journal

Trusted Source
Go to source

European Journal of Agriculture and Food Sciences

Peer-reviewed International Journal Publishes

Trusted Source
Go to source

Royal Society of Chemistry Publishing Home

Chemical Science Journals, Books and Database

Trusted Source
Go to source

Frontiers

Publisher of Peer-reviewed Articles in Open Acess Journals

Trusted Source
Go to source

De Gruyter

German Scholarly Publishing House

Trusted Source
Go to source

Hindawi

Open Access Research Journals & Papers

Trusted Source
Go to source

Oilseeds and Fats, Crops and Lipids

EDP Sciences

Trusted Source
Go to source

Cambridge Core

Cambridge University Press

Trusted Source
Go to source

FoodData Central

U.S. Department Of Agriculture

Trusted Source
Go to source

Journal of the American Heart Association

Peer-reviewed Open Access Scientific Journal

Trusted Source
Go to source

National Center for Complementary and Integrative Health

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The Americans with Disabilities Act

U.S. Department of Justice Civil Rights Division

Trusted Source
Go to source

Journal of the Academy of Nutrition and Dietetics

Organization of Food and Nutrition Professionals

tr
Go to source

Sage Journals

Database From Sage Publications

Trusted Source
Go to source

National Institute of Drug Abuse

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The ClinMed International Library

A Repository and an Open Access Publisher for Medical Research

Trusted Source
Go to source

The Royal Society Publishing

United Kingdom's National Academy of Sciences

Trusted Source
Go to source

APA PsycNet

Database From American Psychological Association

Trusted Source
Go to source

The Pharma Innovation Journal

Peer-reviewed And Refereed Journal

Trusted Source
Go to source

Asian Journal of Pharmaceutical Research and Development

Peer-reviewed Bimonthly Journal

Trusted Source
Go to source

British Pharmacological Society

Journals - Wiley Online Library

Trusted Source
Go to source

American Psychological Association

Scientific and Professional Organization of Psychologists

Trusted Source
Go to source

AAP Publications

Database From American Academy of Pediatrics

Trusted Source
Go to source

Karger Publishers

Academic Publisher of Scientific and Medical Journals and Books

Trusted Source
Go to source

Cambridge University Press & Assessment

Database From Cambridge University

Trusted Source
Go to source

National Institute of Mental Health

Database From National Institute Of Health

U.S. Department of Health and Human Services
Go to source

MDPI

Publisher of Open Access Journals

Trusted Source
Go to source

Bulletin of the National Research Centre

Part of Springer Nature

Trusted Source
Go to source

The New England Journal of Medicine

Massachusetts Medical Society

Trusted Source
Go to source

Economic Research Service

U.S. DEPARTMENT OF AGRICULTURE

Trusted Source
Go to source

MedlinePlus

Database From National Library of Medicine

U.S Department of Health and Human Services
Go to source

National Institute of Health

An agency of the U.S. Department of Health and Human Services

Trusted Source
Go to source

Trusted Source

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The BMJ

Weekly Peer-reviewed Medical Trade Journal

The British Medical Association
Go to source

The British Psychological Society

The British Psychological Society is a charity registered in England

Database From Wiley Online Library
Go to source

National Heart, Lung, and Blood Institute

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

PubMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

DailyMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

Google Scholar

Go to source

Science.gov: USA.gov for Science

Government Science Portal

Go to source

ResearchGate

Social Network Service For Scientists

Find and share research
Go to source

American Heart Association

To be a rentless force for a world of longer, healthier lives

Go to source

BioMed Central

Research in progress

Go to source

JAMA Network

Home of JAMA and the Specialty Journals of the American Medical Association

Go to source

Springer Link

Database From Springer Nature Switzerland AG

Springer - International Publisher Science, Technology, Medicine
Go to source

ODS

Database from Office of Dietary Supplements

National Institutes of Health
Go to source

Federal Trade Commission

Bureaus of Consumer Protection, Competition and Economics
Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source

Oxford Academic Journals

Oxford University Press

Trusted Source
Go to source

Taylor & Francis Online

Peer-reviewed Journals

Academic Publishing Division of Informa PLC
Go to source

WHO

Database from World Health Organization

Go to source

Journal of Neurology

Peer-reviewed Medical Journal

American Academy of Neurology Journal
Go to source

ScienceDirect

Bibliographic Database of Scientific and Medical Publications

Dutch publisher Elsevier
Go to source

Wiley Online Library

American Multinational Publishing Company

Trusted Source
Go to source

Centers for Disease Control and Prevention

U.S. National Public Health Agency

U.S Department of Health and Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

U.S. Food & Drug Administration

Federal Agency

U.S Department of Health and Human Services
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement