The time of the bike activity
Before knowing how many calories are burned by cycling , it is important that you know how many calories are recommended each day: for women, the calories should be 2000 per day, for men the recommended calories increase up to 2500 or 3000 per day. If you want to lose weight, it is important that you carry out a hypocaloric diet to reduce the amount of daily calories and thus achieve weight loss.
You should know that the minimum time of exercise with the bicycle (and with any other aerobic activity) is 20 minutes , it is the basic time to start burning fat that we have stored. However, the advisable time is 30 minutes a day to notice some kind 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 to say about 16 km / hour, you can calculate the calories you burn by following this formula:
- 0.049 x (Your weight x 2.2) x Total minutes of practice = 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 weighing about 63 kg burns 6.4 calories every minute (approximately)
- With 20 minutes riding a bicycle you can burn 128 calories
- With 30 minutes of cycling you can burn 192 calories
- With 40 minutes of cycling you burn 256 calories
- With 1 hour of cycling 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, it is not the same to practice 20 minutes of cycling at a slow pace (16 km / hour) than to do it at a high pace or increasing the intensity (with slopes). The activity of spinning gyms plays, precisely, with the different intensities and rhythms that can be given to a bicycle, thus achieving that in the same period of time more calories are burned .
Burn fat faster
The faster you pedal, you get your body to burn more fuel (fat) and activate more muscles; your heartbeat rate increases and your body requires more energy and oxygen. This process makes your body go to saturated fat reserves and use them to be able to provide the necessary energy.
In addition to pedaling speed, you can also burn more calories with the bicycle if you increase the intensity of the exercise; that is, if you increase the force your legs have to do to move forward, as if you were on a slope. With this, you also make your muscles demand more energy to be able to move forward and, therefore, burn a greater amount of calories . And if you want to perform even more on the bike, the SIZEN pressotherapy machine will allow you to recover at home from the swelling and muscle load caused by sports activity so that you will be at full capacity the next day to continue pedaling.
Taking into account that a high intensity of physical exercise by bicycle is considered to advance 20 km / hour, the caloric expenditure that is achieved with this intensity can be calculated with this formula:
- 0.071 x (Your weight x 2.2) X Total minutes of exercise = Calories burned
By following this formula, you will be able to know how many calories you burn on a bicycle if your activity is intense. In any case, we want to recommend that if you are not used to a high intensity, it is best that you progressively increase your physical activity to avoid suffering premature fatigue of your muscles.
Now you know how many calories you burn on a bicycle approximately, however, in addition to losing calories, cycling brings important benefits to your body that you should know:
- Tone your legs and butt
- Increase your physical endurance
- Strengthen your abdomen since to maintain balance on the bike, the muscles of the abdominal area are used
It should be noted that if your goal is to lose weight , it is not only enough that 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 diet are inseparable allies for losing weight.
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