Almost everyone knows that cycling is great for maintaining good health. Indoor cycling is among the best ways through which you can burn extra calories. This form of cycling might not be the most popular on gym floors. But, it’d be an awesome companion if you’re looking to perform cardio workouts. It improves your body health, including that of your bones and heart.
Most would wonder how many calories they burn when riding on their exercise bike. The appropriate answer is pretty complex. Still yet, knowing the number of calories you burn on your stationary bike is vital. It’s dependent on a range of factors. That includes the exact type of exercise, the kind of resistance, as well as your riding speed. The amount of calorie burned is relatively high. That is, when we compare it to the amount burned from using other gym equipment.
How We Use Calories
The most factual story behind how exercise biking uses up calories has some turns and twists. There are multiple ways through which the body burns calories. We’ll try to make this as basic as possible but definitive.
Your muscles make use of breathed in oxygen to convert fats, sugars, and proteins into ATP. That’s an abbreviation for adenosine triphosphate). ATP is the primary molecule which supplies energy to body cells. Everyone pretty much needs a continuous stream of ATP even when they’re just hanging out. But, when exercising, one requires a lot of it.
Depending on how intense and long your workout is, your body can access or make ATP in a variety of ways. There are usually some ATPs waiting in your muscles. When that’s used up, you need to make more. During short, intense exercises, anaerobic metabolism helps convert carbohydrates into ATP. For longer, less intense workouts, the body sources ATP from aerobic metabolism. Most of that energy comes from carbs.
Calories Burned on Exercise Bikes
The number of calories burned is dependent on your pedaling speed and workout duration. Of course, the speed and time depend on your body’s weight. You’ve to plan the entire exercise based on your body weight.
Harvard University conducted a study on these relations. It concluded that a 125lbs person could burn 210-315 calories by riding a stationary bike for 30 minutes. Also, they tested people weighing 155lbs and 185lbs. Those people could burn 260-391 and 311-466 calories respectively.
For a one-hour exercise, that would sum up to 420 calories for a 125lbs individual. It’d be 520 calories for a 155lbs person and 622 calories for an 185lbs person. Note that these values are just basic averages. There are lots of other relevant variables worth consideration.
Research demonstrates that participants burn higher amounts of calories when in a class environment. That’s especially the case where instructors motivate them. The energy and music in the room will play a considerable role to boost one’s calorie expenditure.
Styles of Indoor Cycling – Calorie Burn
To burn a higher number of calories, you’d need to perform more intense workouts. Your body ought to fuel a larger ‘engine’ to burn more calories. The amount you’d burn at moderate intensity isn’t same as the amount you’d at vigorous intensity. There are usually two styles of indoor cycling as explained below:
Style-1: Moderate Speed
This style requires that you pedal in a smooth speed that’s neither too fast nor too slow. Holding this form of cycling for 30 minutes would enable you to burn 200-300 calories. The number of calories burned is dependent on your weight. If you’re heavy, you’ll lose more calories. Essentially, the number of calories burned is directly proportional to your weight.
Style-2: Accelerated Speed
The second style requires that you maintain an accelerated pedaling speed. Holding this form of cycling for 30 minutes would enable you to burn 400-450 calories. A fast-paced exercise will create a breath-taking session. It’ll burn more of your calories. The number of calories you’ll burn is directly proportional to your current body weight.
There are several ways you can maximize calorie burn on an exercise bicycle. One of them is through high-intensity-interval-training (HIIT). Here, you’d need to pedal as fast as you can at a high resistance, but for a short period. You’ll then lower the speed and resistance to allow for recovery. Repeat the process several times.
Many studies cross-tested many subjects. They found that participants maximized calorie-burning when they pushed themselves to the absolute limits. In the end, you should be feeling somehow uncomfortable. In case you aren’t exhausted at the end, then you’re not doing it right.
Are There Other Benefits Besides Burning Calories?
Aside from the excellent calorie-burning potential, exercise bikes work your leg muscles. Other exercises like running, and elliptical-based workouts primarily work the quadriceps. That can result in muscle imbalance. With stationary bicycles, you’ve less potential for injuries and are assured of balanced workouts.
Exercise bikes are not only ideal for enhancing fitness levels. They’re also perfect for accomplishing daily exercise goals. Today, exercise bikes have stimulation options which create an artificial pedaling hindrance. That results in harder work on your part. Some have options to change the simulated terrain.
For instance, when you set a hill track terrain, it’ll be tougher to ride on the bike. Work out hard and the increased resistance will allow for more calorie-burning. That has proved to be quite a handy feature for those seeking to lose weight. If you’re only looking to get fit, you can adjust the simulated terrain to a softer option.
So, how many calories would you burn when working out on your exercise bike? It’s dependent on your body’s weight, workout intensity, and duration. Other factors like diet and fitness level also matter.
Actual cycling is needed to achieve satisfying results. You should find a setting that will challenge. As well, you need to observe a proper routine. Stay disciplined when it comes down to adhering to your set targets. That will help you make the most out of your exercise biking time.