Does Cycling Reduce Hips?

While cycling conditions your lower body, reducing hip size depends on shedding excess fat around your hips. For fat-burning workouts, you can perform long low-intensity rides or high-intensity intervals. Spot reduction, however, is a myth. Weight loss will occur in all areas of your body, including your hips. Couple your cycling workouts with a nutritional plan that results in a calorie deficit. Perform five to 10 minutes of light cardio as a warm-up before each cycling workout.

收集臀部周围的脂肪的类型被称为皮下。这些脂肪细胞具有酶 - 脂蛋白脂肪酶 - 使它们能够快速地储存更多的脂肪以及悬挂在脂肪上。由于这种酶，难以在臀部和大腿周围脱落多余的重量。皮下脂肪不会像内脏脂肪造成相同的健康风险，积聚在腹部器官周围。内脏脂肪容易发生，将免费脂肪酸释放到您的血液中，这可以堵塞你的动脉。这些脂肪酸也渗透并损伤了肝脏，导致血液中胰岛素水平增加。

A pound of fat equals 3,500 calories, so you'll need a 500-calorie deficit each day to shed a pound in a week, according to the American Council on Exercise. If you cycle at a moderate intensity for a 30-minute workout, you'll burn about 240 calories. To reach the 500-calorie target, you need to double the duration of your cycling workout to an hour. According to Harvard Health Publications, 30 minutes of cardio per day is enough to control your weight, but weight loss requires up to 60 minutes per day of sustained aerobic activity. By doing low-intensity and long-duration cycling workouts on a regular basis, you can trim excess weight -- including that in your hips.

从事高强度间隔训练，这包括以最大强度完成的锻炼短暂，然后是主动休息时间。一个20至30分钟的HIIT锻炼燃烧尽可能多的脂肪，以适度的强度完成。根据“高强度间隔训练的肌肉和健身指南”，初学者骑自行车锻炼可以包括80％至90％的时间，以80％至90％，由Mark Gilbert的肌肉和健身指南“。遵循每个强烈的间隔，2.5至3分钟的恢复间隔以最大努力的50％完成。热身，凉爽，悠闲地悠闲骑自​​行车。如果您有心脏问题，这种方法可能太紧张，应该避免。

Cycling up hills is a form of resistance training, boosting the intensity of your workouts. A 150-pound man can burn up to 10 calories per minute on a hill climb, according to "Ride Your Way Lean: The Ultimate Plan for Burning Fat and Getting Fit on a Bike," by Selene Yeager. In addition, the overload provided by a hill helps to build lean muscle mass. For every pound of muscle gained, you'll burn an extra 30 calories per day. Begin with an easy loop of three to five moderately steep hills. As you climb up the hill, shift into an easier gear and maintain a steady cadence of between 70 to 80 rpm. Because hill workouts are taxing on the body, limit this type of workout to one a week.