The main rules for efficient calorie expenditure
9 conditions for achieving positive results:
- Determine your cycling style.
- Choose the road on which you can burn calories as much as possible.
- During the ride, the cyclist must change the position and mode of operation. The applied method eliminates addiction to the load and changes the blood supply to the muscles.
- Break your cycling workout into intervals to increase energy expenditure and improve metabolism. For example, ride a bike for two minutes at light speed and 30 seconds at high speed.
- Lifts have been shown to be effective calorie absorbers. If you go uphill at a speed of 15 km / h (difficult task), 1000 kcal is consumed.
- When riding on a horizontal section of the road, a cyclist spends energy on aerodynamic resistance, rolling tires, and overcoming the friction of bicycle mechanisms. To maintain the pace, the rider increases the speed to 15 km / h and burns 420 kcal.
- Monitor your heart rate. The pulse rate is 120-150 beats per minute. At the first indicator, the cyclist increases the speed of movement, if the upper limit is exceeded, it decreases and takes a break.
- The bike used for training must be multi-speed.
- Bikers are required to take water with them to comply with the drinking regime.
Which riding style burns calories faster?
Cycling speeds up the body’s metabolism. The muscles in the thighs, lower legs, and abdominals are tightened, and the hamstrings are strengthened. The work of large muscles is affected by cycling, causing a significant expenditure of energy. The amount depends on the temperament and manner of riding the biker, the type of bike selected to reduce calorie expenditure. For example, a city bike is less efficient than a sports bike. Road bikes burn the least amount of calories. with a monotonous ride, the muscles are not loaded enough. With this riding style, it is recommended to increase the duration of the training. The best options for burning calories while cycling are:
- cross-country movement;
- when riding a mountain or BMW bike (track with a simple relief) 420 kcal is consumed;
- on Mountain Bike. 800 kcal and above.
The biker’s weight, load and other factors affect the effectiveness of the training.
Cyclists choose different methods used in sports to destroy fat reserves. With the help of CrossFit training, they gain muscle mass, increase strength, endurance, and speed of movement. Exercises for training in the gym are made together with an experienced trainer. A professional will help improve the condition of the muscles involved in cycling.
How to get rid of calories on a bike so they don’t become overweight? The norm for those who are losing weight: 1200-1500 kcal per day (resting position without physical activity). If you consume less than you consume, energy is deposited in body fat.
Tips for maximum effect:
- Start your daily workouts at 15-20 minutes.
- Increase the load depending on the physical fitness of the cyclist.
- Bring the class time to 1.5-2 hours a day.
- Decide on your riding style. Riding a cyclist weighing 70 kg at a speed of 9 km / h burns 280 kcal.
- When driving 15 km / h, energy consumption. 320 kcal.
- When accelerating to 20 km / h, the indicator increases to 600-700 kcal.
- Better to ride your bike in the morning, because morning aerobic exercise is 8-12% more effective than evening.
- Eat a protein-rich breakfast with minimal carbs before cycling.
- For female cyclists, the optimal riding speed is 15 km / h.
- Be sure to take water with you. During exercise, take a couple of sips of fluid every 15 minutes.
- Refrain from eating after cycling.
- Buy a heart rate monitor and track your heart rate on the monitor.
- To control hunger after cycling for a long time, select the optimal load and duration of the ride.
- When buying a bike, choose lightweight models.
How To Fuel For A Long Bike Ride | Cycling Nutrition Tips
How many calories are spent while cycling
Scientists have proven that physical activity cannot be considered a universal way to make a figure ideal, and health Siberian. A bicycle is an effective but serious tool for self-improvement. Not knowing how a popular sport burns calories ends up in problems. The information provided will tell you how to use a bicycle faster on energy and how to correctly calculate the load for maximum benefit to your own body.
Calorie burn calculator
The belief that the human body is able to cope with any physical activity is wrong. Mass enthusiasm for cycling is a sign of a healthier society. But every medal has a flip side. Institute of Neurology chief physician Stephen Barrer (Philadelphia) in a study on the benefits and dangers of cycling warns: muscles should work, not burn. Athlete health can be the price to pay in the pursuit of performance. It is dangerous to overuse calorie burning.
When starting a workout, the cyclist must calculate the allowable energy expenditure using an online calculator. To do this, the cyclist fills in the fields of the main parameters: gender, age and weight, speed of movement, training time. The final figure will be approximate, because the calculator does not take into account the characteristics of the human body, the type of bike and third-party factors. In this case, the error can be reduced if, instead of weight, indicate body weight (along with clothes and a backpack). Below is a calculator for an approximate calculation of the calories burned.
How many calories can you burn when cycling
There is no established standard unit for measuring energy loss from cycling. General formulas do not take into account a number of nuances: riding style, bike type, headwind, road slope, etc. But it has been established that a cyclist spends more calories per hour than a pedestrian, and long-term fat burning will continue after a walk. The secret lies in the mechanism of reducing reserves in adipose tissue.
- In trained cyclists, the body works in this way: the first 30-50 minutes glycogen is consumed (source of energy, i.e. calories accumulated by the body per day).
- An hour later, the breakdown of energy-intensive fats begins (1 gram = 9 kcal).
- Burning 100 calories reduces fat by 50-80g.
- Approximate calculations show that a cyclist weighing 70 kg with moderate recreational riding consumes 270 kcal / hour.
- The indicator increases to 500-600 kcal with a skiing pace above average and reaches 800 kcal with intensive training.
During a two-hour bike ride, the body consumes 700 kcal. If you ride for 2 hours every day during the year, you can lose 30 kg of weight.
Every bike ride requires physical effort. An efficient way of using energy will work if you follow the basic rules set by professionals. Calculating the allowable load will help you burn fat evenly throughout your body. Ride bikes with friends. Racing is the best way to reduce excess calories.
Cycle enthusiast and part-time author of articles. Was engaged in cycling.
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 number of fat, so it will switch to glycogen in the liver.
How calories are burned when cycling
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 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.
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.
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.
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 while 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.
How to Calculate Calorie Consumption When Cycling
Fitness calculators in the apps tell you how many calories you can burn in an hour:
- By bike at a speed of 15 km / h: 300-400 kk
- Cycling at 20 km / h: 400-500 kk
- Jogging 8 km / h: 450 kk
Unfortunately, all fitness trackers shamelessly overestimate 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 expenditure using a heart rate monitor, based on personal experience. Nobody but you can know your body better. I recommend slightly underestimating your calorie expenditure.
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:
- light 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!
The text was prepared by Roman Borisov. Published: March 30, 2020. Sources: velomasterclass.ru, fitnessera.ru, kotovski.net. Categories: Microrecords.
Calorie Burn Calculation When Cycling
Losing weight is a combination of diet and exercise. Many people pay increased attention to cardio loads, as they speed up the process of losing weight, speed up the metabolism. It is necessary to count the calories that were burned per day to determine the rate of weight loss. How many calories are consumed when cycling?
Can an exercise bike replace a bike??
If we talk about the expenditure of calories, then when traveling not on a bicycle, it is quite difficult to track how much energy a student has used up. That is why it is more convenient to use an exercise bike that will help:
- Correct the assigned load level;
- Save yourself from unnecessary calculations, the program will do everything for you;
- Establish a lesson scheme that suits your individual characteristics;
- Track the dynamics of the development of efficiency from training.
Working on a stationary bike can produce even greater results than just cycling, because with modern smart devices you can independently project obstacles. Starting a training session on the simulator, a person can independently control the speed, pace and rhythm. For many, this method of losing weight is preferable, since such workouts help to lose weight faster, warm up the body, and do not require excessive efforts.
Exercising in the gym requires diligence, long and hard workouts. If you are a beginner in this business, then at first it is better to practice under the guidance of a trainer who has the appropriate specialized education.
Many people say that from a stationary bike, the gluteal zone increases. Experts say that with the rational use of the device, the buttocks will take a beautiful shape without increasing in size. It should be noted that in addition, it is necessary to perform a set of exercises designed for all muscle groups so that the load on the body is even.
An exercise bike can take 20 to 40 minutes of the entire workout, after which you need to rest for 15 minutes. So that the muscles do not get used to the exercises, it is necessary to gradually increase the assigned load.
As a rule, such workouts are the final stage of weight loss. From regular exercise on simulators, extra pounds do not go away, only muscle mass increases. This is what allows you to shape the figure, add elasticity, remove sagging skin, get rid of the sides.
The benefits of cycling
Frequent cycling has many advantages, as it has a positive effect on the condition of the figure and the rate of weight loss.
Among the main positive properties are:
- Active burning of calories;
- Formation of a beautiful, embossed silhouette of the buttocks;
- Improving overall well-being;
- No discomfort during exercise.
What to choose, everyone decides independently, because the goals and objectives are different for everyone. You can only highlight the advantages and disadvantages of each category of physical activity in order to facilitate your choice. Regular cycling improves motor coordination and heart rate.
If you give preference to dance sports, then not only the figure improves, but also the plasticity, the ability to maintain the rhythm, move to the music. Fitness increases the elasticity of muscles, allows you to achieve ideal body proportions, get rid of the sides, ears in the hip area.
The bike will help you prepare for an intense workout in the gym with a personal trainer. First of all, power loads begin after the drying period, when weight loss has reached its maximum and it remains to add relief. Subsequently, regular exercises in the gym will allow you to keep fit, not gain weight.
Riding a bike requires special training, you need to be able to use this sports equipment.
It is this kind of physical activity that is considered dangerous, since if safety rules are ignored, the risk of muscle stretching, rupture of ligaments, and sometimes even damage to the integrity of internal organs increases. Gradually, the load should increase, but this is determined solely by the coach.
It is important to allow your muscles to rest, which is why it is not recommended to go to the gym every day. The best thing is to alternate loads, combine fitness classes and exercise on simulators. Experts say that in order to achieve the best results, muscles must have time to recover. Dietitians and fitness instructors advise against resorting to rigid diets if you additionally include sports activities in your schedule.
Otherwise, the body may not withstand such loads, which not only greatly tire, but also bring the body to exhaustion, consuming all its resources. It is important to choose the most balanced diet that is rich in all nutrients, vitamins and minerals.
In pursuit of perfect forms, one should not forget that the body’s resources are not unlimited. Try to eat only healthy food, while cooking, try not to use vegetable oil, replace it with olive oil.
Additionally, some women are advised to take fish oil, as it allows the normal functioning of the reproductive system, since it is the failures in its work that become one of the most frequent negative consequences of sports.
For many, cycling is a favorite hobby that only helps in the formation of a beautiful figure silhouette. Others perceive it as a full-fledged sports activity that helps to process the foods eaten, use up extra calories.
Cycling is useful for maintaining the firm, toned buttocks that not everyone can boast of. However, there are a few simple guidelines to follow:
- If cycling is a way of losing weight for you, then this should be done at least 60 minutes a day;
- As with any workout, do not eat a heavy meal before getting on the bike;
- To bring maximum benefit to the body, use additional stimulants, various slimming accessories;
- Don’t drink a lot of water while exercising;
- To work your muscles at an increased pace, ride your bike uphill, this will add additional load.
The benefits of a bike
The person who came up with such a device deserves deep respect, because the bicycle has a huge beneficial effect on the body, helps to lose weight, improve health and tighten the skin. This is what caused such a useful invention. The bike is easy to operate without the need for external assistants.
With systematic cycling (60 minutes a day or more), you can get the following results:
- Reduce and tighten the buttocks;
- Make the line of the thighs clearer, more proportional;
- Strengthen the abdominal muscles;
- Significantly increase the functionality of the vertebral zone;
- Develop the area of the joints;
- Lose from 4 kilograms.
It should be noted that the bicycle can be used not only for the purpose of losing weight. Many doctors prescribe cycling for various pathologies of the joints, spine, to strengthen muscle tone and improve their elasticity.
Many athletes purchase a bicycle to improve the effectiveness of strength training in the gym. Simplicity, ease of use and lack of discomfort during exercise. all this characterizes a multifunctional, universal device for outdoor travel.
The bike is ideal for weight loss if you switch to proper nutrition. You should consume no more than 1200 calories per day, only 200 calories should be left for dinner. The morning begins with carbohydrate food, lunch combines proteins, fats, carbohydrates, nutritionists advise to eat exclusively protein foods for dinner.
Why should protein be the main part of the diet? During exercise on a bicycle, increased muscle work occurs. How do they grow? At the time of exercise, the muscle seems to be torn, it is necessary to receive a portion of protein for the growth of muscle fibers. If you correctly formulate the diet, you can restore the muscle structure in the shortest possible time.
How many calories are consumed when cycling?
Riding a bike can help you recycle a meal that has 350 calories. However, do not flatter yourself, for this you will have to sweat a lot.
Scientists have long proven that calorie burning begins only after 30 minutes of active workout, that is, all the rest of the time you work only to warm up the body. This fact is a little upsetting, but there is a passion for sports, a desire to achieve great results.
How To Fuel For Cycling | Bike Ride Nutrition Explained
How to eat to burn calories quickly?
Try to exclude sweets, chocolate, soda and convenience foods from the menu, as to process them you will need to ride a bike for 20 hours, which will not even be enough for half of the extra calories. Eat low-fat dairy products.
For example, grainy 0% cottage cheese can be the perfect dinner that doesn’t hurt your figure. In 1.5% milk, you can cook porridge, which is suitable as breakfast. Chicken or quail eggs are a good source of protein. A protein omelet with herbs, tomatoes and cheese, eaten in the morning, will leave you feeling full for 3-4 hours. A boiled egg can help you meet the 50 calories you need for a snack.
Eat buckwheat, a versatile cereal that is rich in iron, which in turn supports the immune system and has a positive effect on the intestines. Buckwheat can be steamed with boiling water in the evening, mixed with low-fat yogurt or milk in the morning.
As a rule, oatmeal is the most staple food of all those who lose weight, which contains carbohydrates. All nutritionists strongly recommend eating it for breakfast, as it saturates the body with nutrients, perfectly suppresses appetite, and starts the metabolic process. Like a viscous substance, it envelops the stomach, and its fibers protect the mucous walls of this organ, and oatmeal also has a beneficial effect in the presence of gastritis or ulcers.
Meat is the key to energy, health and elastic muscles. Steamed minced chicken cutlets or turkey soufflé will be a great addition to lunch, a worthy dinner. The most important thing is to follow the rules of cooking, in no case should you fry meatballs and cutlets in oil, only steaming is permissible. Boiled beef, stewed with carrots is a great lunch that is ideally complemented by grilled vegetables, vegetable stew, for example, from zucchini and tomatoes.
A little about the benefits of cycling
The benefits of such physical activity are as follows:
- the bike promotes intense calorie burning;
- trains almost all of our muscles;
- eliminates the appearance of cellulite and fatty deposits, especially in the waist and hips;
- promotes the training of correct breathing;
- normalizes metabolic processes;
- improves coordination and work of the cardiovascular system.
How many calories are burned while cycling
It has long been known that a bicycle can bring not only pleasure, but also great benefits. Regular travel on this type of transport helps to actively burn calories and strengthen the muscles of the back and legs. In addition, such training always takes place in the open air, which also has a very beneficial effect on the body.
Calorie consumption for beginners
If you want to use your bike for the purpose of losing weight, you should not squeeze all the juice out of yourself right away. An intense hour-long driving not only will not do you good, but it can also harm you. Therefore, when starting your workouts, start with small trips of about 15 minutes at a calm pace and on fairly flat terrain. In this case, you can spend at least 80 Kcal, but remember that the best results are waiting for you ahead.
After a couple of weeks, with enough practice, you can increase the duration of the trips to half an hour. The pedaling intensity can also be increased. Exercising at this rate, you will lose 130-150 Kcal at a time. After a while, bike rides can be as long as 1 or 2 hours.
How many calories are burned when cycling
It is difficult to give a concrete answer to this question, since the amount of energy expended largely depends on various factors:
- the duration of the workout;
- the quality of the road surface;
- vehicle model and weight;
- driving speed;
- tire pressure.
Here are the approximate numbers of calorie consumption that can be spent on a bike ride:
- A person weighing about 70 kg in 60 minutes of training can burn about 280 Kcal. This applies to driving a road vehicle on relatively flat terrain.
- A cyclist of the same weight can spend approximately 420 Kcal for one hour mountain bike ride in hilly terrain.
- Riding with elements of sports training will allow you to burn up to 570 Kcal in 60 minutes.
- Road bike racing forces its participants to spend at least 700 kcal of energy per hour.
- Mountain biking competitions require a lot of energy, the athletes participating in them spend 1100-1200 Kcal per hour.
Interval training method
This method will help you spend a lot of energy in a fairly short time. The idea behind the interval method is that you pedal slowly for 2 minutes and very quickly for the next 30 seconds. This distribution of physical activity allows you to burn calories more intensively, so that the effect of a half-hour workout will be equal to the effect of a two-hour bike ride at a normal pace.
It is better to switch to the interval method if you already have sufficient physical training. That is, if you are able to pedal a bicycle for 1.5 hours without giving too much.
In this article, we have shown you how many calories you can burn while cycling in various conditions. If you want to lose weight through cycling, there is no more enjoyable and rewarding way for you.
How to increase your calorie burn
It has long been noticed that people with small stature burn more calories than those of tall people. The reason for this is that they move more with their legs per unit of time. No matter how many movements a person makes on average, he should try to increase their number. If you pedal more often, then much more calories are burned.
In general, it should be borne in mind that cycling is one of the options for aerobic exercise. Accordingly, its duration should be long, and its intensity should be medium. It is with this option that the chance to lose a large calorie increases significantly.
What determines how many calories will be burned
It turns out that figuring out how much fat is burned in this case, it is impossible to determine the exact numbers. Yet too many factors play a role. For example, in the presence of excess weight, the squeeze will go a little faster, because the person will experience more serious loads.
Another important point is the terrain. Cycling on asphalt is unlikely to have a very serious effect. Rough terrain with a lot of ascents and descents is more advantageous in this respect. No matter how much a person rides a bicycle, he will still spend more calories.
The next part of determining how many calories are burned is the type of bike being used. If it’s a regular city bike, then not much energy is burned. If riding is performed in a sports or professional manner, then the loads are greater.
How many calories are consumed when cycling
At the moment, cycling continues to be seen as one of the most effective means when it comes to fighting excess pounds or simply the task of adjusting the figure. And in this case, it is worth knowing how many calories are burned when cycling. After all, then it will become clear how much time you need to spend on the bike to get the desired effect.
How many calories a bike burns on average
To understand how many calories will be burned when cycling, you should first take into account your own weight. For a person weighing 65-70 kg, approximately the following figures will be obtained:
Exercise in the gym or on the street?
Better to do cycling outdoors. Suffice it to compare how many calories you can burn in the forest and when driving on city streets. In the first case, the flow rate will be higher. The reason is that clean air, devoid of impurities and rich in oxygen, accelerates metabolic processes well and makes brain activity more successful.
Some people like an exercise bike instead of a bicycle. Of course, while riding it, you can completely relax. But the effect will be worse. Regardless of how many calories are burned on an exercise bike, this figure will be higher when cycling. One of the reasons for this is the already mentioned fresh air, and the other is that a regular bicycle requires more energy.
When answering the question of how many calories are burned when cycling, it is difficult to give certain numbers for sure. As mentioned above, there are too many important factors. But on the other hand, we can say for sure that everything is determined primarily by the efforts of the person involved, his willpower and desire to have a good figure.
How to increase your calorie expenditure
The calories burned is influenced by where your classes take place. In the fresh air, calories are definitely more interesting. But training on the simulator in the gym or at home has its advantages. you can listen to music or an audiobook, or even learn any foreign language. Modern simulators are equipped with all the necessary gadgets. They are able to create any effect and provide the load you need. There are even special workouts on a stationary bike, called cycling. This is an alternation of a fast and slow pace of load while sitting or standing.
I decided to try pedaling while standing. The muscles immediately ached from this training. So they work, and this is necessary.
In any case, you can adjust the load. On the street, choose the route and speed limit. When riding uphill, calorie consumption will increase.
For convenience, I recommend using a special fitness tracker. It is sold as a bracelet and looks very stylish. Such a device will help take into account changes in heart rate and pressure, as well as correctly calculate the calories burned. Some seek to replace it with free phone apps. But I would not advise doing this. They lie at every turn. Better to pay once and use a quality device. There are things you shouldn’t save on. Yes, and it does not cost much.
Be sure to drink plenty of water during your class! It is recommended to eat an hour before training and not earlier than an hour after. This rule should be followed, because even after the end, your metabolism is accelerated. The fat continues to be burned. In order not to lose the achieved result, you need to be patient. If you really want to, eat an apple.
Speed during exercise
- The presence of weights on the bike;
- Change of driving mode;
- Workout intensity;
- Track condition;
- The presence of slopes.
HOW MANY CALORIES ARE USED CYCLING? | Calorie Counting with a powermeter
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.
If the cyclist is traveling at a speed of approximately 25 km / h, 450-500 cal is expended.
It is also important not to let the body take on the breakdown of proteins. This can happen if the load is not properly distributed. Breaking down fat cells is not easy and the body quickly gives up and begins to destroy proteins. As a result, muscle mass suffers. But you are not fighting with her.
Alternate the load. 5 minutes of riding at maximum, 5 minutes of normal pace
To prevent attacks on muscles, alternate active loads with rest. You can pick up speed, hold on to the maximum for a few minutes, and then return to a low pace. By alternating speed modes, you will be able to deceive the body.
Calories Burned Based on Speed
With a cyclist weighing about 45 kg, a leisurely walk, where the speed is 6 km / h, consumes 270 calories. When the speed increases to 8 km / h, 360 cal is spent, and when the speed is up to 10 km / h. 450 cal.
Under medium load at 12 km / h, 540 calories are burned, and under heavy loads, over 720 calories.
With an increase in weight for every 10 kg, the waste rises to 60 calories for a leisurely walk, 80 for an easy ride, 100 for an average workout.
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 to burn calories efficiently while cycling?
If losing weight is the main goal of your cycling trips, then you need to spend energy released during the breakdown of fats.It should be remembered that at different stages of training, calories are burned at different rates: first, calories contained in carbohydrates are consumed, then calories contained in fats, and then. the energy of proteins is released.
Be sure to do a few warm-up and stretching exercises before starting the bike ride.
Remember to take long breaks. During them, you can warm up a little, drink water. clean, not carbonated.
It is advisable to go on a bike ride 3-4 times a week, but you will get the best results with a daily hour of riding. Interval skating works great when active riding is replaced by a two-minute moderate pace.
You can increase the effectiveness of your cycling workouts by increasing the intensity. Higher speed and more relief of the terrain will increase the number of calories burned.
Cycling for weight loss
By combining sports and diet, you can achieve significant results on the path to your ideal body. Especially if you are into cycling as the calories burned during the ride don’t come back. The effectiveness of cycling becomes clear if you look at the weight thrown off during a week of regular riding: half a kilo is the best indicator.
Do not think that it is too slow, as this rate of weight loss has several advantages:
- Weight loss uniformity;
- Calories Burned. Energy released during the breakdown of fats;
- Strengthening muscles, the body becomes toned.