A week of intense cycling can significantly reduce visceral fat and improve your metabolism.
A recent study published in the American Journal of Physiology, Endocrinology and Metabolism investigated how a week of intense cycling can lead to a reduction in visceral fat, ectopic fat and overall health, and found that following this routine for seven days reduced abdominal fat. Participants increased their energy intake to keep up with the higher energy expenditure, yet still experienced a significant reduction in visceral fat (abdominal fat) and improved cardiometabolic markers while maintaining fitness levels.
The study involved 13 healthy male cyclists aged 50 to 66 years living in Quebec City. They were already seasoned cyclists who averaged about 5,490 km per year, and completed an intense 1,144 km cycling session over a seven-day period. Their body composition, fat distribution and cardiometabolic health were assessed before and after the one-week event using magnetic resonance imaging (MRI) and bioelectrical impedance analysis.
Despite participants losing very little weight over the week (just a 1% decrease on average), they lost 14.6% visceral fat. This is important because visceral fat, which surrounds the internal organs, is more closely linked to health problems like heart disease and metabolic disorders than subcutaneous fat, which is found under the skin. Participants also showed a decrease in waist circumference, a common indicator of health risks associated with abdominal fat storage.
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Throughout the cycling week, participants consumed meals specifically designed to match their energy output and recorded their energy intake daily. Data showed that longer cycling days (208 km) resulted in greater calorie expenditure than shorter days (104 km). However, despite careful dieting, cyclists maintained an overall energy deficit of 6,867 calories over the week. This energy imbalance contributed to a loss of visceral fat and improved overall metabolism, despite higher food intake.
The research team also found that the cyclists' lipid profile improved, with a 21.5% reduction in total cholesterol and a 34.6% reduction in non-high-density lipoprotein cholesterol. These changes suggest that intense cycling had a positive effect on cardiovascular health, even though the cyclists did not lose significant weight. Additionally, the cyclists showed an increased adiponectin/leptin ratio, indicating improved adipose tissue function.
The study authors note that this is one of the first studies to document a range of changes in subcutaneous, visceral, and ectopic fat following an extreme endurance exercise protocol. Although a reduction in visceral fat was evident, the researchers found no significant changes in subcutaneous fat or in fat stores in the heart or liver. This study, which focuses on endurance cycling, provides unique insight into how extreme physical activity can alter fat distribution and metabolic health without significant changes in body weight.
“The findings highlight the importance of looking at changes in body composition rather than just weight, especially when assessing long-term health outcomes. Promoting physical activity, rather than simply focusing on calorie restriction, may be a more effective strategy for preventing obesity and heart disease.”
Overall, this study reinforces the idea that the human body is energized by physical activity. Further research with more diverse populations, including women and individuals with different fitness levels, is needed to fully understand the broader implications of these findings.
source:
Effects of cycling: Fat loss without significant change in weight
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