40 minutes on a bike how many calories

How to Calculate Calorie Consumption When Cycling

Fitness calculators in the apps tell you how many calories you can burn in an hour:

30 Minute Bike Workout (Burns 150 calories every 10min)

  • By bike at a speed of 15 km / h: 300-400 kk
  • Cycling at a speed of 20 km / h: 400-500 kk
  • Jogging 8 km / h: 450 kk

Unfortunately, all fitness trackers shamelessly overestimate the energy consumption, for example, the same Endomondo gives 400-500 kk per hour of riding at a speed of 20 km / h. Trackers at least add basic calorie consumption. that is, a 90 kg person, an office worker, should consume about 2000 kk in order not to lose weight and not get fat, that is, 80-100 kk is burned every hour just to keep the body working.

These 100 kk are added to the 200-300 calories actually spent, which is most likely wrong, since when we count calories, we calculate the base rate separately.

It is better to independently assess the level of energy consumption using a heart rate monitor, based on personal experience. Nobody but you can know your body better. I recommend slightly underestimating your calorie consumption.

How to train more efficiently on a bike

Let’s move on to how to ride in order to burn fat to the maximum. It is believed that in the first 40-50 minutes of training, the body only consumes glycogen dissolved in the blood (an energy source derived from glucose), that is, the calories that you ate during the day, and only after that it gets into the bins.

For the most effective fat burning, the load should be in the range of 110-130 beats / min, if less, then the matter may not reach fat, and if more, then the body simply will not have enough “octane” of fat, so it will switch to glycogen in the liver.

How calories are burned when cycling

When riding a bicycle, the heart rate accelerates, which provokes an acceleration of metabolism and energy expenditure. The cells are saturated with oxygen, which oxidizes lipids. Fats break down with the simultaneous release of energy, which is spent on driving. When a gram of lipids are broken down, about 9 kcal is burned.

How many calories cycling burns will be determined by the following factors:

  • Pulse. The higher the heart rate, the more energy is expended.
  • Depth and breathing rate. If you breathe deeply and often, then the muscles are better saturated with oxygen, and fats are broken down faster.
  • Individual characteristics of the cyclist.

Burning calories on a bike also depends on the athlete’s weight, height, age, and fitness level. The duration of the ride and its intensity. Cyclist’s weight. Those who are overweight use up energy faster while driving.

Cycling calories

Cycling requires quite decent physical activity and energy expenditure. Cycling calorie consumption varies by individual. Naturally, every person wants to know how much energy he has spent in a certain period of time or the distance covered on a bicycle.

Especially if he ate he set a goal to spend more calories than he gained in the process of eating or saved lying on the couch. The amount of energy spent while cycling is influenced by many factors:

  • Average travel speed.
  • Duration of the trip.
  • The nature of the terrain.
  • Height above sea level.
  • Cyclist body weight.
  • Bike type.
  • Type of bicycle tires.
  • Bicycle pressure.

And also from many other insignificant factors, but which together can affect the result.

What you need to remember

Muscle mass. Within a week of inactivity, muscle strength is halved. The property of muscle mass to lose its volume without regular physical activity leads to sad consequences. Over time, this effect, inherent in human biology, is only exacerbated.

The cardiovascular system. Lack of physical activity and a sedentary lifestyle are directly associated with diseases of the heart and blood vessels. The World Health Organization recommends thirty minute bike rides 4 to 5 times a week. We are not talking about high sports results, but about ordinary bike rides in parks.

Cycling and impotence. If you spend several hours a day cycling, you may be one of those who have problems with perineal pain caused by contact with the bike saddle. The fear of the possibility of having problems sexually (especially among men) has existed for a long time, but if you choose the right saddle and size, then problems can be completely avoided.

Cycling with a pacemaker. Riding a bicycle with a pacemaker requires certain rules to be followed to avoid malfunctioning. You should avoid especially powerful sources of electromagnetic radiation that come across on the path of the cyclist and adjust the route of your trip.

READ  How To Disassemble The Rear Hub Of A Speed Bike

Determining Calorie Consumption When Cycling

There are several ways to measure your cycling calories burned, but here’s the simplest one.

There is a fairly simple way. If we assume that the average body weight of a cyclist is within 70 kg, then it is generally accepted that the calorie consumption per hour is:

  • easy cycling on a city or road bike. 280 kcal / hour;
  • mountain bike rides with medium difficulty terrain. 420 kcal / hour;
  • cycling with elements of sports training and medium loads. 560 kcal / hour;
  • professional road cycling. 700 kcal / hour;
  • professional mountain bike racing on rough terrain. 840. 1120 kcal / hour.

If you have a different weight, make a proportion and display your numbers on calorie consumption on a bicycle.

Let’s repeat the main

When cycling, the heart rate increases, which provokes an acceleration in metabolism and energy expenditure. The cells are saturated with oxygen, which oxidizes lipids. Fats break down while releasing energy, which is spent on driving.

How many calories cycling burns will be determined by the following factors:

  • Average travel speed.
  • Duration of the trip.
  • The nature of the terrain.
  • Height above sea level.
  • Cyclist body weight.
  • Bike type.
  • Type of bicycle tires.
  • Bicycle pressure.

If we assume that the average body weight of a cyclist is within 70 kg, then it is generally accepted that the calorie consumption per hour is:

minutes, bike, many, calories
  • easy cycling on a city or road bike. 280 kcal / hour;
  • mountain bike rides with medium difficulty terrain. 420 kcal / hour;
  • cycling with elements of sports training and medium loads. 560 kcal / hour.

I would like to say that nothing contributes to weight loss with the use of a bicycle like multi-day group cycling trips with a movement mode of 60. 90 km per day. There is mutual assistance, common goals and interests. Join the cyclists and be healthy!

How many calories can you burn when cycling

In order to calculate the consumption using an online calculator or a mobile application, you will need to enter your weight, training time and speed and riding conditions in the appropriate fields. Further, the system, based on the specified parameters, will show you the approximate number of calories that you can burn.

For example, if your weight is 70 kg, then for 1 hour of training the calculator will show you about 630 kilocalories, but in fact, the actual result can vary between 500-2000 kilocalories. Such a run in numbers is due to the riding style and the severity of the load.

You can also increase energy expenditure for faster weight loss while cycling by:

Speed ​​during exercise

  • The presence of weights on the bike;
  • Change of driving mode;
  • Workout intensity;
  • Track condition;
  • The presence of slopes.

For the best energy expenditure, the workout should be interval training. This means that you need to combine both high-speed and measured driving.

The optimal ratio is considered 1 to 3: if you drive for 1 minute at a low pace, then move in high speed mode for 15 seconds. This method works great for improving metabolic processes in the body, which, in turn, burns calories. But it should be used with sufficient physical fitness of the athlete.

Ideal conditions for the most active calorie burning when cycling

When choosing a bike, you need to take into account your style and riding habits. If a person likes to cycle on a track with a good level surface (highway), then you need to plan long training sessions, since such trips burn fewer calories than training on more difficult tracks. It is imperative to purchase special mountain bikes if training takes place on forest paths, steep climbs. Cycling must be multi-speed.

The most effective conditions for burning calories and losing weight will be cycling on rough terrain, where there are various forms of relief. A monotonous uniform road will very soon cause adaptation of the organism, as a result of which energy costs will be minimal.

It should be borne in mind that the rate of calorie burning will be higher for a cyclist with a large weight. Some people practice extra weighting by putting bricks or dumbbells in the backpack. You can diversify and improve your cycling performance by traveling with friends. So the excitement will remain and sometimes there will be a desire to go “race”.

Do not forget about the drinking regime while cycling. You do not need to take a lot of water with you on the road and drink it from the heart. Instead of mineral water, you should grab ordinary clean water with lemon, first keep it in your mouth, and only then slowly drink it in small sips. This will stimulate the destruction of fats and the absorption of water from them. It is recommended to refrain from drinking plenty of water immediately after returning home.

READ  How To Adjust The Brakes On A Stealth Bike

Cycling is the type of workout that helps you burn calories effectively and work positively for weight loss. Such classes are much healthier than classes in the gym, and are great for both residents of large cities and athletes living in small towns.

How many calories will be spent can be adjusted independently by changing the route for the bike ride, riding intensity and speed.

A leisurely walk

When riding a bike at a low speed, no more than 6 km / h, no more than 220-250 cal is consumed.

How many calories can be spent on cycling

Burning calories on a bike is achieved much faster than with other similar physical activities. The indicator of the energy expended depends on the time during which the person was cycling, on the weight of the athlete himself, the intensity of the trip, the characteristics of the road, etc. So, a person whose weight is 65-70 kg will achieve the following indicators of calorie burning:

  • A leisurely bike ride, speed about 6-7 km / h. consumption of about 210-240 calories;
  • Light load when cycling, the speed changes within 10-15 km / h. about 260-340 kcal is spent;
  • Average indicator of driving intensity, speed from 15 to 20 km / h. 350-400 kcal is burned;
  • Intensive trip at a speed of about 25 km / h. consumption 430-500 kcal;
  • A bike ride in conditions similar to racing, when the speed reaches a level of 35 km / h. about 600-700 kcal burns.

How many calories are burned when cycling depends on the weight of the cyclist. The higher this indicator, the more calories are consumed. On average, about 250-800 calories can be burned in 1 hour.

You can more accurately calculate how many calories a bike burns in each case using online calculators. There are also special mobile applications, the task of which is to count the calories burned.

Average load

Upon reaching a speed of 15-20 km / h, 360-400 calories are burned.

Intense load

If the cyclist is traveling at a speed of approximately 25 km / h, 450-500 cal is expended.

How many calories a cyclist spends while riding

It is difficult to think of a more useful means than a bicycle, not only for walking and moving around, but also as a means of putting in order of health. Improves the cardiovascular system, musculoskeletal, vestibular apparatus and even the organs of vision.

Also, cycling is indispensable if you want to lose weight. But not everything is so simple: not every trip leads to intense calorie burning. This requires that a number of conditions be met. How many calories are burned when cycling, how to ride a bike in order to lose weight as much as possible, and this article tells.

Of course, wellness bike rides are so exciting! There are many health benefits of cycling. Here are just the most important ones:

  • A bicycle, increasing the body weight of an adult man by only 20%, is able to simultaneously increase its speed of movement without much expenditure of energy by half (from 6 to 12 km / h), and with an intense load. by 3-4 times. In this ratio, the bicycle could not be surpassed by any vehicle.
  • A bicycle is an absolutely environmentally friendly vehicle.
  • The bike is completely silent. This is important on country trips.
  • The bike is unpretentious in maintenance, and on the way it is fully repairable.
  • When cycling, especially on rough terrain, adrenaline production and driving pleasure are far superior to running.
  • With the help of a bicycle, you can discover new trails, lay new routes and maps, always feel like a pioneer, and for people who love solitude and silence, the bike allows you to be alone with nature.

Compare the freedom of cycling with a crowded fitness room or a “rocking chair”, when at any time you need to “not miss” the free exercise machine:

Burn 1000 Calories in 40 Minutes Cycling

But the bicycle in the late 20th and early 21st century has become almost perfect, so its shortcomings are a continuation of its merits. Precisely because of the efficiency of the bicycle in relation to pedestrian movement, the calorie consumption is not as high as we would like.

READ  How to unscrew the bottom bracket on a bicycle without a key

How many calories does a bike burn? So, for example, if we take distance as a basis, a pedestrian can walk 5-6 km in an hour, and a cyclist will travel a similar segment of the road on a flat road in 25-30 minutes and consume much less calories. Taking time as a basis, a cyclist can spend more calories in an hour than a pedestrian, and maybe less, because the road can sometimes go downhill. Even if the road is absolutely flat, the cyclist is sitting and the pedestrian is walking. But every cloud has a silver lining. Burning calories on a bike is “long lasting.” Starts off slowly but continues several hours after the walk ends.

Some Figures on Calorie Burning on Cycling

In order to use existing online calculators, you need to acquire an electronic scale and know the exact weight of your body in those clothes and shoes and with the load in your backpack with which you are going.

On average, cycling from a leisurely walking to a forced race on rough terrain is lost from 200 kcal to 1000 kcal per hour (based on 70 kg of weight).

Therefore, the average value with slightly forced breathing and a pace above average, with a reduced time for rest, ranges from 500-600 kcal / hour.

About online calculators

First you need to find out how much energy you should receive per day: http://www.calc.ru/kalkulyator-kalorii.html

Good online calculators can be found here:

How Many Calories Do You Burn When Cycling?

  • http://www.mcvita.ru/know/biking-calk.php (speed dependent)
  • http://beregifiguru.ru/ (from mass, time)

What are the conditions for ideal cycling calorie burn??

I want to say: nothing contributes to weight loss with the use of a bicycle as multi-day group cycling trips with a movement mode of 60. 90 km / day. There is mutual assistance, common goals and interests. Join the cyclists and be healthy!

minutes, bike, many, calories

A little about the physiology of fat burning

Your training will be successful only when you put into practice the following information. We set out it very briefly and precisely:

  • The goal of training is to reduce fat stores in adipose tissue.
  • During the first 30-50 minutes, do not expect any effect, since the body “throws into battle” the energy obtained from a “faster” battery. the supply of animal starch glycogen in the liver burns out.
  • Only after 50-60 minutes does fat begin to be broken down “slowly and reluctantly”. But fat is very energy intensive. Each gram of fat provides 9 kilocalories of heat.

Calculation example: your weight is 120 kg with a height of 192 cm and an age of 40. This means that the ideal weight is 90 kg, and the excess is 30 kg, or 30,000 grams. That is, you need to burn 30,000 x 9 = 270 thousand kilocalories of heat.

minutes, bike, many, calories

Considering that a moderate trip at a walking pace consumes 270 kcal for a weight of 70 kg and about 350 kcal for a weight of 120 kg per hour, then 700 kcal is spent on a two-hour walk. There should be such walks (270,000/700 = 385) So, 385 two-hour leisurely walks will allow you to lose 30 kg of weight.

Of course, if you ride a bike around the clock without sleep, food and stops, then this amount of fat will “burn” in 30 days.

This will happen provided that you start to eat in moderation, and fat deposits will no longer occur, and the energy value of the daily diet will go to “zero”. After such trips, you need not to pounce on high-calorie food, but be content with vegetables, fruits, gray cereals and herbs.

Another option for using the same amount of energy: 96 days of cycling with 8 hours of mileage during the day.

To emphasize the scale of this amount of energy, remember the physical meaning of a calorie: 1 calorie raises the temperature of 1 gram of water by 1 degree Celsius in 1 second. And one kilocalorie is 1 kilogram of water.

With this amount of energy, 3000 liters of melted ice can be turned into boiling water. This amount of water will be placed in a cube with a side size of about 1.5 meters.