How Many Calories Do I Burn When Cycling
If you move around the city sitting on a bicycle or if your favorite aerobic exercise is spinning, certainly you will be interested to know how many calories you burn when cycling.
As you know, it is not the same to do ten minutes exercise as to do half an hour, nor is it the same go at a normal speed or very fast. That is why at OneHowTo we help by clarify the question that you have surely asked yourself at some point: how many calories do I burn when cycling? Keep reading to find out!
The time of the cycling activity
Before we know how many calories you have burned whilst cycling, it is important to be aware of how many calories are recommended every day: for women, the calories count is 2000 per day, for men the recommended calories are a bit higher, 2500 or 3000 per day. If you want to lower your weight it is important to follow a hypocaloric diet to reduce the amount of calories and therefore lose weight.
You should know that the minimum exercise time on a bicycle (and any other aerobic activity) is 20 minutes, that is the time needed to start burning stored fat. However, the advisable time is 30 minutes per day to start seeing some type of result and lose weight progressively.
There are different formulas and calculations that can help you work out how many calories you have burnt whilst cycling, however to work out calorie burning rates it does not only depend on the time spent exercising but also the intensity at which you have done so. If you pedal at low intensity i.e. approximately 16 km/h, you can calculate the calories burnt in the processes with this formula:
- 0.049 x (Your weight x 2.2) x Total minutes of practice = Calories burned
In general terms and keeping the low intensity in mind, the calorie expenditure according to the time could be summarised as follows:
- A person of around 63 kg burns 6,4 calories every minute (approximately)
- With 20 minutes cycling this person can burn 128 calories
- With 30 minutes cycling this person can burn 192 calories
- With 40 minutes cycling this person can burn 256 calories
- With 1 hour of bicycle can burn a 384 calories
You should take into account that in order to reduce 1 kilo of weight, 7700 kcal have to be burnt, if the person has 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/h) to do so at a high rate or rising intensity (i.e., going up hill) The gym activity known as spinning plays precisely with these different intensities and rhythms that can be found when cycling, so in the same time more calories are burnt.
The faster you pedal the more energy your body will consume (in the form of fat) and activate more muscles; as the frequency of your heart beats increases and your body requires more energy and oxygen. This process makes your body go to its reserves of saturated fat and use these to supply necessary energy.
In addition to the speed of peddling, you can also burn more calories with the bicycle if you make it more intense; in other words, if you increment the force your legs must apply to move forward, as if going up hill. With this your muscles will demand more energy to go forward and, therefore, burn a greater number of calories.
Bearing in mind that high intensity in physical exercise on a bicycle is a speed above 20 km/h, calorie burn achieved with this intensity can be calculated with this formula:
- 0,071 x (Your weight x 2.2) x Total minutes of practice = Calories burned
Following this formula, you can know how many calories burned whilst cycling if your is activity is intense. In any case, from OneHowTo we want to recommend that if you are not used to a high-level of intensity, it is best to increase this progressively to prevent you suffering premature fatigue on your muscles.
Benefits of cycling
Now you know how many calories you burn when cycling in an approximate manner, you should know that in addition to burning calories, cycling contributes important benefits to your body which are good for you to know
- Tones your legs and bum
- Increases your physical strength
- Strengthens your abdomen as, when maintaining your balance on the bicycle, you use the muscles in the abdominal area.
It should be noted that whether your objective is to lose weight, it is not enough to only do sport. You should combine this with a hypocaloric diet which will help in reaching your slimming objective. Exercise and diet are inseparable allies to lose weight.
If you want to read similar articles to How Many Calories Do I Burn When Cycling, we recommend you visit our Fitness category.