Exercise can have many benefits on an individual’s health and it burns calories and can help promote weight loss. Physical activity of any type increases your energy expenditure and contribute to creating a calorie deficit necessary for losing weight.
There are various bikes including stationary bikes, as well as indoor cycles. Exercise bike workouts are a great way to improve your aerobic fitness and strengthen your legs while minimizing joint stress. You can also burn a fair number of calories in an exercise bike workout. Want to know how many calories you burn during a bike sweat session? Continue reading and you‘ll find the answers.
Factors that affect amount of calories you burn on an exercise bike
Unfortunately, there’s not an easy answer or simple formula you can use to count exactly how many calories you burn on an exercise bike. Numerous factors impact the actual number of calories burned in an exercise bike workout. Taking these factors into consideration can help you get a more accurate estimation of your energy expenditure. The primary factors that impact the number of calories you burn include the following:
Body size
The more you weigh, the more calories you’ll burn per minute riding an exercise bike. Additionally, muscle is more metabolically active than fat tissue, if you have less body fat and a more muscular tissue, you’ll burn more calories. It is a reason why men tend to burn more calories during exercise than women, even when matched in body weight, because men have a higher percentage of lean body mass compared to women.
Type of exercise bike
In general, you’ll burn more calories on an indoor cycle or spin bike than a stationary bike, articularly a recumbent bike, because the muscle activation is greater on spin bikes. Recumbent bikes have a chair seat, so only your legs are involved. Spin bikes are tilted forward more aggressively, so they also recruit your shoulders, arms, and core. You can also stand up on a spin bike, wand perform total-body exercise and significantly ramps up the caloric expenditure.
Intensity of your workout
One of the key factors of the number of calories burned on an exercise bike is the intensity of work out. Higher resistance and cadence (pedaling speed) increases energy output required to ride the exercise bike. It should come as no surprise that you’ll burn more calories when you dial up the resistance level and pedal harder and faster.
Duration of your workout
The longer your workout, the more calories you’ll burn, provided the intensity is the same. Short, high-intensity workout on an exercise bike can potentially burn more calories than a long, easy aerobic workout.
Is a stationary bike a good way to lose weight?
Any form of exercise can support weight loss when combined with a healthy, low calorie diet. The more calories you burn, the greater the caloric deficit you create, and a caloric deficit of approximately 3,500 calories results in one 500g of fat loss.
Exercise bike workouts can help you lose weight in two ways: the workout itself burns calories, and if you’re able to build muscle in your legs, you can increase your metabolic rate, which helps you burn more calories even at rest.
How many calories do you burn on a stationary bike for 30 minutes?
The number of calories you’ll burn on an exercise bike per minute depends on the intensity of your workout and your weight. Though it’s pretty difficult to make specific predictions for calories burned on an exercise bike, Some studies reports that 30 minutes of moderate-intensity stationary biking burns about 210 calories for a 66kg person, 252 calories for a 75kg person, and 292 calories for a 92kg person. A 30-minute vigorous stationary bike workout burns approximately 315 calories for a 66kg person, 378 calories for a 175kg person, and 441 calories for a 92kg person. If you weigh more than that, you’ll burn even more calories.
How many calories do 20 minutes on an exercise bike burn?
Even 20 minutes on an exercise bike can burn a decent number of calories at a moderate intensity: 140 calories for a 66kg person, 166 calories for a 75kg person, and 193 calories for a 92kg person. A 20-minute vigorous stationary bike workout burns approximately 208 calories for a 66kg person, 250 calories for a 75kg person, and 291 calories for a 92kg person.
Tips to burn more calories on an exercise bike
- Try HIIT: High-intensity interval training will torch more calories and rev your metabolism. Pedal faster and harder and against more resistance.
- Stand Up: If you’re riding a spin bike, stand up on and you’ll use more muscles and feel your heart racing.
- Use a Heart Rate Monitor: Heart rate training can help you be more precise with your workouts. Getting into higher heart rate zones will help you burn more calories.
- Work Your Muscles: Resistance is key if you want your muscles to be challenged. Building muscle burn more calories and make them stronger
Exercise bikes offer some of the best ways to get a great caloric burn and loosing body wight.. Lower impact side puts you in win-win position.