Books about biking calories and diet
The question arises from time to time about biking calories:
How many calories did I burn in my last ride?
(The “sub text” is: Can I eat this cake during my next coffee break)?
How to burn these extra calories while biking is one of the most popular topics among cyclists of all ages. Everyone wants to know how many hamburgers, cupcakes and cookies they can scarf down after their cycling workout without feeling guilty. In fact, the amount of calories you burn while cycling is affected by a vast variety of factors.
How to Shed More Pounds During Your Cycling Workout
Increase Your Cycling Resistance
It should be fairly obvious that the more resistance you’re pedaling against, the more calories you’ll burn. If you’re cycling on an electronic bicycle, or on a training stand, all you need to do is press a button. It’s not quite as easy when you’re cycling outdoors. There are quite a few ways to increase your resistance while cycling, so here are some of the most effective ones.
- Cycle Uphill
- Cycling against the force of gravity burns more biking calories than cycling on flat ground. Take to the hills if you want to shed those pounds!!
- Mountain trails usually feature undulating and uneven terrain. In order to stabilize their bicycles on a trail obstructed by twigs, rocks, fallen trees and potholes, a mountain biker has to call into play a lot of stabilizer muscles that are not used as vigorously when cycling on flat terrain, such as your abdominal muscles and arm muscles.
- The more muscles you use, the more calories you burn.
- Use A Higher Gear
- Say you live in an area like Iowa where most terrain is completely flat and hills are a scarce commodity. Can you burn loads of calories by increasing your cycling resistance?
- Of course you can – just switch to a higher gear. If you cycle at the same speed (measured in revolutions per minute) but use a higher gear, it’s a no-brainer that you’ll burn more calories!
- If you’re short on time, you may want to give interval training a shot.
- Some scientific studies have shown that exercising with extremely high intensity for short time intervals may actually burn more calories than sustained exercise at moderate intensity for longer time intervals. This is because high-intensity exercise significantly elevates the heart rate and dramatically increases the rate of metabolism.
- To burn more biking calories in less time, try pedaling as fast as you can at a high gear for about one to two minutes, rest for two minutes and repeat the entire process. This is known as High Intensity Interval Training.
Why Cycling Is The Best Way to Burn Calories
- Running is probably the world’s favorite calorie-burning method, but over the long term, running will really take its toll on your ankles and knees. This can lead to complications during old age – why take the risk?
- Cycling is comparatively easy on the joints. You are invited to read the article about running vs. cycling
- Compared to jogging or swimming, the scenery you see while cycling is definitely way more spectacular.
- A bicycle allows you to exercise in places you never dreamed possible, including mysterious forests and imposing hills.
- With spectacular scenery, you can cycle further and faster, burning more biking calories in the process. That’s because when you’re faced with the sheer, overwhelming splendor of Mother Nature, all your aches, pains and tiredness will fade away.
Did you know…?
Did you know that your body is less likely to convert biking calories consumed into fat if you consume those calories right after exercise?
After vigorous exercise, your body is craving energy to refuel your muscles. Thus, most of the calories you consume immediately after exercising will be used to repair your muscles instead of being stored as fat.
Estimating Your Calorie Loss
The number of calories burned while biking depends on several factors, such as:
- Average cycling speed
- Cycling duration
- Total climb
- Cyclist body weight
- Type of bicycle
- Type of tires
- Tires air pressure
- And more…
Methods to Calculate How Many Calories Burned While Biking
There are several ways to measure the number of biking calories burned.
The simple method to estimate your calorie loss
Note: we assume here that the cyclist’s body weight is “average” (155 pound = 70 kg),
- Easy city cycling (or commuting by bicycle): 280 cal / hour.
- Light mountain biking: 420 cal / hour.
- Moderate cycling: 560 cal / hour.
- Challenging cycling: 700 cal / hour.
- Competitive cycling: 840 ~ 1120 cal / hour.
The computerized method to estimate your calorie loss
Note: Since the bicycle is the most efficient transportation tool, do not expect high numbers, unless you bike for a long time, or up-hill.
|Biking Calories Calculator|
|(How Many Calories Are Burned While Biking)|
Did you know…?
Did you know that cycling on an empty stomach is not the best way to burn fat?
When your stomach is empty, your body suffers a severe shortage of glycogen which causes it to burn muscle rather than fat for energy. To ensure that all those calories you painstakingly burn help to reduce flab rather than eat away at your hard-earned muscle, have a small meal of healthy carbs before you cycle.
Last Word About Biking Calories
Cycling is probably the most fun way to burn calories! Although it might not be quite as efficient at burning calories as running or swimming (after all, the bicycle was invented to make transport easier for humans), you can always increase the intensity of your workout to compensate for that. Of course, shedding that flab also depends on your diet. Eating healthily, coupled with regular biking, will help to achieve that slim and trim physique you’ve always dreamed of!