If you usually move around your city riding a bicycle or if the aerobic exercise that you like most at the gym is to do an exercise bike, you will surely be interested to know how many calories you burn on a bicycle.
As you should know, it is not the same to do 10 minutes of exercise than half an hour, nor is it the same to go at a normal speed or a fast one, that is, We help you to unveil the question that you have ever done: how many calories I burn on a bicycle? Keep reading and you will find out!
Bike activity time
Before knowing how many calories are burned by bicycle, it is important that you know how many calories are recommended each day: for women, calories should be 2,000 a day, for men the recommended calories increase to 2,500 or 3,000 a day. If you want to lose weight, it is important that you carry out a hypocaloric diet to reduce the number of daily calories and get, well, lose weight.
You should know that the minimum time to exercise with the bicycle (and any other aerobic activity) is 20 minutes, it is the basic time to start burning fats that we have stored. However, the advisable time is 30 minutes a day to notice some type of result and lose weight progressively.
There are different formulas and calculators that can help you calculate how many calories you burn on a bicycle, however, the actual caloric expenditure does not only depend on the time you are practicing sports but also on the intensity. If you pedal at a low intensity, that is about 16 km/hour, you can calculate the calories you burn following this formula:
- 0.049 x (Your weight x 2.2) x Total practice minutes = Calories Burned
In general terms and always taking into account that the intensity is low, the expenditure of calories according to time could be summarized as follows:
- A person of about 63 kg burns 6.4 calories every minute (approximately)
- With 20 minutes riding a bicycle, you get to burn 128 calories
- With 30 minutes of bike, you can burn 192 calories
- With 40 minutes of the bicycle, you burn 256 calories
- With 1 hour of the bicycle, you can burn about 384 calories
You must bear in mind that in order to lose 1 kilo of weight, the calories that must be burned are 7700 kcal if the person enjoys a healthy diet and does not suffer from morbid obesity.
The intensity of pedaling
However, practicing 20 minutes of cycling at a slow pace (16 km/hour) is not the same as doing it at a high pace or raising the intensity (with slopes). The activity of spinning gyms plays, precisely, with the different intensities and rhythms that can be given to a bicycle getting, so that in the same period of time they will get to burn more calories.
The faster you pedal, the more your body burns more fuel (fat) and activates more muscles; the frequency of your heartbeat increases and your body requires more energy and oxygen. This process allows your body to go to the reserves of saturated fat and use them to provide the necessary energy.
In addition to the speed of pedaling, you can also burn more calories with the bicycle if you increase the intensity of the exercise; that is if you increase the strength that your legs have to make to move forward as if you were on a slope. With this, you also make your muscles demand more energy to move forward and, therefore, burn more calories.
Taking into account that high intensity of physical exercise on a bicycle is considered to be advancing 20 km/hour, the caloric expenditure obtained with this intensity can be calculated with this formula:
- 0.071 x (Your weight x 2.2) X Total minutes of exercise = Calories Burned
Following this formula, you will be able to know how many calories you burn on a bicycle if your activity is intense. Anyway, from We want to recommend that if you are not used to high intensity, it is best to increase your physical activity progressively to avoid suffering premature fatigue of your muscles.
Benefits of the bicycle
Now you know how many calories you burn on a bicycle in an approximate way, however, in addition to losing calories, the bicycle brings important benefits to your body that is good to know:
- Tone your legs and butt
- Increase your physical endurance
- Strengthens your abdomen because to maintain balance on the bike, the area of the muscles of the abdominal area is used
It should be noted that if your goal is to lose weight, not only do you practice daily exercise: it is important that you accompany your sports routine with a hypocaloric diet that helps you in your goal of losing weight. Exercise and nutrition are inseparable allies to lose weight.