A little about calories and calories
A calorie is the amount of energy a person receives from a meal. The amount of calories consumed must be replaced by a person’s physical activity.
Otherwise, the person begins to gain excess weight.
How were people able to determine how many calories are in a particular product? For this, there is a special thermal chamber, in which it is investigated how much heat the product generates during combustion.
The same happens in the human body. When eating food, a certain amount of energy is released from it, which is spent on physical activity, metabolism, and also on the production of heat. Also, this energy provides a number of vital processes, such as pumping blood throughout the body and regulating breathing.
There is such a thing as an indicator of basal metabolism. Simply put, this is the minimum amount of energy required for the body to function.
For women of average weight, this number is 1350 kilocalories, and for men. 1700. The rest of the calories are intended for building and repairing tissue and muscle mass.
For this reason, a high calorie diet is prescribed for burns.
Additional calories that enter the body through food are burned during physical activity, this happens with every movement. Their excess gradually turns into fat.
Of course, excess fat is very bad, but do not forget that, first of all, it is a reserve of energy allocated for any emergencies, therefore, a small fat layer is present in the body of every person.
Additional Information! Approximately 15% of calories are expended directly during the digestion process. There is a theory that there are a number of low-calorie foods, the digestion of which the body spends more calories than they themselves can provide. This is a myth, because their digestion will also consume about 15% of their calorie content.
The average number of calories that the body should receive is from two to two and a half thousand. However, this number is very vague, in view of the fact that each organism is individual. The required number of calories also depends on weight, gender, age, lifestyle of a person, physical activity and other factors.
The number of calories a person consumes
Based on the formulas developed by scientists in this field, the number of calories that a person consumes during normal life activities was calculated. Thus, the approximate figures for calorie expenditure on different processes look like this:
To the above numbers, you should also add the calories that are spent on digesting food. The least amount of energy is spent digesting fats and carbohydrates.
With proteins, everything is much more complicated, since when they are digested, about 10 times more calories are consumed.
With a standard and balanced daily diet for digestion and assimilation of food, the human body spends an additional 110 kilocalories.
Calories spent digesting food
Based on all the above calculations, it turns out that a man weighing 70 kilograms, having a sedentary job and a passive lifestyle, spends 2,220 kilocalories per day. Therefore, in order to keep yourself in shape and not gain excessive fat mass, you need to eat so that the daily amount of calories does not exceed this indicator.
How many calories are burned on a bike
If you are counting the calories received and burned during the day, then you need to know exactly how many calories are burned on the bike. Burning calories on a bike depends on many factors, such as weight, height, fitness level and your personal metabolism, age, blood pressure, etc.
, as well as the bike itself, the weather, the surface you are riding on, speed, drag, acceleration, time of day, and so on. However, there is averaged data on cycling calorie expenditure. They will help you get a rough idea of how many calories you burned on a bike, as well as plan your cycling calories during your workout.
Under different conditions, you can spend from 300 to 800 kilocalories on a bike per hour.
How To Lose Weight When Riding Your Bike
Here are some data on cycling calorie expenditure.
Weighing 45 kg, you burn 270 kcal per hour while riding at 6 km / h, 360 kcal when cycling at 8 km / h, 450 kcal at 10 km / h, 540 kcal at 12 km / h and 720 kilocalories when driving fast at a speed of 20 km / h. Each additional 10 kg of weight increases the burning of calories on a bicycle by 60 kilocalories per hour at a speed of 6 km / h, by 80 at a speed of 8 km / h, by 100 at a speed of 10 km / h, by 120 at a speed of 12 km / h. h and 160. at a speed of 16 km / h.
If you ride on rough terrain, then the calorie consumption of the bike increases even more. It also increases calorie consumption when cycling if you are riding uphill, if you ride on a surface with high resistance (pebbles, sand or rubble, off-road), as well as if you constantly change your riding speed.
You can increase your cycling calorie burn with interval training, which is a workout where you alternate high-intensity intervals with rest intervals. For example, you drive at high speed for 30 seconds, being at the limit of your ability, and then drive at a slow speed for 30 seconds, resting.
Metabolism during these workouts accelerates dramatically and, most importantly, remains at a high level for several hours after the end of the workout. This means that the body spends calories on a bike during training and continues to spend them even after it.
You can also use weights to increase your calorie burn when cycling.
How many calories does cycling burn in an hour?
Exercise is a must when losing weight. Diet alone is not enough. After all, the metabolism slows down from poor nutrition. Sports activities will help to invigorate our body. But what exactly should you choose? So many options. Recently I already wrote how many calories can be spent during normal walking. But it’s not as effective or fun as riding a bike.
Which riding style contributes more to calorie expenditure?
For active weight loss on a bike, you can pedal for 2 hours, or you can use an interval training method. It allows you to burn the maximum amount of calories in the least amount of time. This type of activity is possible only for those cyclists who already have good physical training and are able to pedal intensively for 1.5-2 hours.
Interval cycling takes only 30 minutes. At this time, you should alternate a calm ride for 2 minutes and active pedaling for 30 seconds. Then these intervals are repeated.
Thus, regular cycling can be a valuable aid in burning excess weight, as well as help to stay in good physical shape.
Basic conditions for efficient calorie expenditure
To achieve maximum results in losing weight with the help of cycling and at the same time not to harm yourself, it is important to follow a few simple rules:
If you do not yet feel confident in the saddle or have poor physical fitness, then it is worth starting classes with measured trips for 20-30 minutes 2-3 times a week.
Calories will be burned a little, but the body will begin to get used to stress. Add 10 minutes to your ride time every week.
So, without harm to muscles, joints, heart and lungs, you will approach the optimal time.
You need to ride a bike for at least 1 hour, and preferably 1.5-2 hours. The thing is that fat cells begin to break down only 30 minutes after the start of training. At the same time, classes lasting more than 2 hours already lead to muscle destruction.
It is necessary to monitor the heart rate, it will tell you whether you are giving yourself enough exercise and whether you are not exercising to the detriment. The optimal indicator is 120-150 strokes per minute.
How Many Calories Does Cycling Burn?
If your heart rate is below 120, you are not burning fat. If the frequency exceeds 150 beats, you risk harming the heart.
You can measure your heart rate 2-3 times during a workout, stopping and counting, or throughout the trip. with a heart rate monitor.
For those who want to lose weight, it is better to eat nothing for 1-2 hours before and after training. Taking a break from eating before exercise makes it easier to transfer the load, and after exercise gives the body additional time to burn fat already at rest. To improve the efficiency of calorie consumption, it is worth stopping eating fatty, sweet and fried, as well as quitting alcoholic beverages and smoking.
Average Calorie Consumption
It must be remembered that under different conditions, energy is spent in different ways, however, on average, a cyclist consumes from 300-800 kcal per hour of riding.
The table shows how many calories a person can burn for their size and type of ride.
Form of cardio load Expenditure kcal per hour and weight of a person
Riding at 9 km / h (slow) 138 kcal 161 kcal 188 kcal 213 kcal 238 kcal
Riding at 15 km / h (normal) 238 kcal 278 kcal 324 kcal 367 kcal 411 kcal
Riding at 20 km / h (fast) 403 kcal 470 kcal 548 kcal 621 kcal 695 kcal
An interesting fact is that when a cyclist rides over rough terrain, his energy consumption increases. A person burns a lot of calories if his route implies the presence of an area with possible obstacles (this can be pebbles, rubble, sand, as well as off-road).
You can spend more excess subcutaneous fat if you change your movement speed regularly. This interval load means, for example, 30 seconds driving at high speed and 30 seconds at slow speed.
In the process of such cardio loads, the metabolism accelerates several times and remains at the same high rates after the end of the bike ride.
That is, excess energy is burned not only during cycling, but also continues to burn after the end of the workout.
What determines how many calories will be spent?
The number of calories burned in a workout is directly dependent on the following factors:
- Pulse. For more energy expenditure, an increase in heart rate is required.
- Deep, rapid breathing indicates the effectiveness of training. With it, there is an intense saturation of muscles with oxygen and the breakdown of fats.
- Features of the body and the level of training. Calorie consumption is influenced not only by weight, but also by a person’s height, as well as the degree of his physical fitness. An athlete will need less energy to cover the same distance than an untrained cyclist.
- The intensity and duration of exercise also affects the effectiveness of the exercise.