2023-10-23 15:06:59
Whether you opt for a stationary bike or an outdoor bike, this physical activity can allow you to burn a considerable number of calories depending on several factors such as the type of bike, pace, intensity, resistance, duration, weight and height of the person.
Metabolism and active calories
The human body burns calories in two main ways : basic metabolism and active calories. Basal metabolism refers to the calories the body burns to maintain essential functions such as breathing, blood circulation, and other vital processes. Active calories, on the other hand, are burned when a person is active and exercising.
Cycling is an aerobic exercise, also known as cardio, that increases a person’s heart rate and breathing. When a person rides a bicycle, their body uses oxygen to convert fats and sugars into a molecule called adenosine triphosphate (ATP), which is the main source of energy for cells. The more oxygen a person breathes during physical activity, the more calories they burn.
Moderate intensity and calories burned
Exercise intensity plays an important role in the amount of calories burned while cycling. If a person can still hold a conversation while cycling, this indicates moderate-intensity exercise. Moderate pace corresponds to a speed of approximately 19.3-22.4 kilometers per hour.
Here is an estimate of the number of calories burned during 30 minutes of moderate-intensity cycling for different people:
- A 120-pound person can burn between 210 and 240 calories.
- A 150 pound person can burn between 260 and 298 calories.
- An 83.9 kg person can burn between 311 and 355 calories.
Vigorous intensity and calories burned
When the heart rate increases significantly and a person can no longer hold a conversation while cycling, this indicates vigorous-intensity exercise. In general, the higher a person’s speed, the more intense the exercise and the more calories they can burn.
Here is an estimate of the number of calories burned during 30 minutes of vigorous-intensity cycling for different people:
- A 120-pound person can burn between 300 and 495 calories.
- A 150 pound person can burn between 372 and 614 calories.
- An 83.9 kg person can burn between 444 and 733 calories.
Stationary bike vs. outdoor bike
The choice between a stationary bike and an outdoor bike depends on personal preferences and individual needs. The bike stopping burns slightly fewer calories than cycling outdoors, but it has practical benefits for those who need to plan their exercise time. Spinning classes at the gym, which use stationary bikes, can be a great option for those who like a group atmosphere and structured workouts.
Outdoor cycling, on the other hand, offers a more immersive experience and can be used as a means of transportation and exercise. However, it may be more dangerous due to the presence of other users of the road or trails. It is important to consider the pros and cons of each option to choose the one that best suits your needs.
Other considerations and benefits of cycling
Besides the amount of calories burned, cycling offers many other health benefits. It improves cardiovascular fitness, increases muscle strength and flexibility, promotes joint mobility, reduces stress levels, improves posture and coordination, strengthens bones, reduces body fat, and prevents or manages certain diseases . Moreover, cycling is a low-impact exercise that does not excessively strain the joints, unlike running.
Cycling is a great way to burn calories and improve your overall fitness. Whether you opt for a stationary bike or an outdoor bike, the important thing is to find the pace and intensity that best suits your needs and fitness level.
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