How many calories does the exercise bike burn, depending on the riding speed and weight of the athlete?
1. Advantages of cycling over other types of cardiovascular equipment:
2. Average energy expenditure on an exercise bike
3. How many calories do the exercise bike burn
4 . How to exercise on a stationary bike to burn more calories
Do exhausting diets and training fail? This problem occurs for many who want to lose weight. All you need to do is choose the right exercise machine.
The advantages of cycling over other types of cardiovascular equipment.
Cardio equipment can help you lose weight due to the expenditure of huge amounts of calories as a result of intense exercise, as well as improve cardiovascular function and increase endurance. Unlike a treadmill, an elliptical trainer, and other types of cardiovascular equipment, an exercise bike have practically no contraindications, and only in some cases, a doctor’s consultation is required. on the spine). An exercise bike can be purchased and installed at home. There are compact models that require a minimum of space (for example, to install the same treadmill, even the simplest one, requires an area of at least 1.5 × 1 m).
Average energy expenditure on an exercise bike.
The average energy consumption for 1 hour of training on a stationary bike is from 250 to 800 kcal, but the most common indicator is 350 kcal/hour. This amount is burned with moderate driving, without changing the speed throughout the workout. But at the same time, few people train for 60 minutes in a row, often the training time is 30-40 minutes, so in one lesson, on average, you can burn 175 kcal.
How many calories are burned on an exercise bike
Average energy consumption on an exercise bike The average energy consumption for 1 hour of training on an exercise bike is from 250 to 800 kcal, but the most common indicator is 350 kcal.
How many calories does the exercise bike burn, depending on the riding speed and weight of the athlete
The average indicator says little to a person who is seriously thinking about losing weight with an exercise bike. If your goal is to lose weight quickly, you need to know how to exercise with weight and speed in mind in order to achieve results in the shortest possible time. Calorie consumption directly depends on the pedaling speed, as well as on the athlete’s body weight.
The regularity is as follows: the higher the speed and weight of a person, the more energy consumption!
Driving at a speed of 14-16 km / h is the initial level, or the first 5 minutes (warm-up). 17-24 km / h is the average speed at which both an experienced athlete and a beginner can move. 25 km / h and more – the speed at which the result can be achieved much faster.
For 1 month of intense training, it is quite possible to lose up to 5 kg. And with a balanced diet, the result can be increased by another 20%.
IMPORTANT! Do not strive to lose more than 10% of your weight within 1 month, this can be fraught with health problems!
How to Exercise on a Stationary Bike to Burn More Calories
Exercise in the morning on an empty stomach. Glycogen (the store of carbohydrates) will begin to be depleted at an active rate, so fat will be burned from the first minutes of training.
Drive at the correct speed. To do this, you need to measure your heart rate. The most effective fat-burning process occurs when the heart rate reaches 70% of the maximum threshold.
PULSE THRESHOLD = 220 – your age
For example, you are 29 years old (220 – 29 = 191 bpm), so your heart rate should be 125-135 bpm for maximum fat loss.
Features of training: frequency – every other day, duration – 40-50 minutes (or 30-40 minutes of interval training).
Interval training burns 3-4 times more fat. Upon completion, the body continues to burn fat for another 2 days.
Track your breathing. A high respiratory rate (the need for oxygen in the muscles) indicates the breakdown of fats.
Such an approach to training, combined with proper nutrition, will allow you to get rid of the hated kilograms without much difficulty.
Train on professional exercise bikes. These are often for commercial purposes and are found in many gyms. They are more informative, made taking into account the anatomical features of the body. Such models of exercise bikes are offered by the FitnessVam online store. In our catalog, gym owners will find professional models of sports equipment in different price categories.