Is Bike Riding A Good Way To Lose Weight?

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Is Bike Riding A Good Way To Lose Weight?

Is Bike Riding A Good Way To Lose Weight?

Yes, bike riding has been considered a moderate-intensity exercise for losing weight. Therefore, you might want to consider bike riding as your new exercise routine if you are looking for a fun and effective way to lose weight. With bike riding, you can enjoy the outdoors, burn calories, and tone your muscles. 

This article explores how efficient bike riding is at helping you lose weight. We also explore a bike riding calculator to calculate your energy expenditure for a specific cycling session. You will also learn some tips and tricks on how to make the most of your bike riding sessions and achieve your weight loss goals. 

Whether you are a beginner or a seasoned cyclist, you will find something useful and interesting in this article. So, grab your helmet, hop on your bike, and let's get started! 

Why Bike Riding Can Help You Lose Weight

“Cycling is a fantastic exercise. It’s good for your heart, lungs, and blood pressure. It’s also good for your mood and mental health. Cycling has helped me lose weight and stay in shape.” - Barack Obama, former US President

Bike riding is an aerobic exercise. This means that this exercise makes your heart beat faster and increases your metabolism to help you burn fat and calories. Also, because of its low-impact nature, you don’t have to worry about hurting your joints and muscles. This makes bike riding an appropriate exercise for people of all ages and fitness levels.

Another reason why bike riding can help you lose weight is that it is a fun exercise. When you ride your bike, your body releases hormones like serotonin and endorphins. These hormones make you feel good and relaxed and regulate your appetite to promote weight loss.

However, it is important to note that losing weight through bike riding is not a sprint. It is a marathon. You have to be committed to your goals and follow through to see significant changes in your weight.

Reading more: Bicycle Signs Meanings: Importance And Interpretation Tips

Does Riding A Bike Burn More Calories Than Walking?

Yes, bike riding helps you burn more calories because it requires more effort and uses more muscles than walking. However, this is not always the case, depending on certain factors. These factors include your weight, age, and gender. The intensity, duration, and terrain of your cycling also matter. 

According to Harvard Health Publishing, a 155-pound person can burn about 288 calories in 30 minutes of bike riding at a moderate pace of 12 to 13.9 miles per hour or 360 calories in 30 minutes of bike riding at a vigorous pace of 14 to 15.9 miles per hour.

In contrast, the same person can burn about 133 calories in 30 minutes of walking at a moderate pace of 3.5 miles per hour or 175 calories in 30 minutes of walking at a brisk pace of 4.5 miles per hour. This means that bike riding can burn about twice as many calories as walking at the same time and intensity.

But this does not mean that walking is not a good exercise for weight loss. Walking is still a beneficial and easy exercise that can help you burn calories, improve your health, and reduce your stress. 

How to Calculate How Many Calories You Burn with 1 Hour of Cycling

If you want to know how many calories you burn with 1 hour of cycling, you can use a simple formula that estimates your calorie expenditure based on your weight and speed. 

The formula is:

Number of Calories (Kcal)  = Weight (Kg) × Activity (METs) × Duration (Minutes) × 3.5/200

 

A 1hour cycling calories calculator will give:

Number of Calories (Kcal)  = Weight (Kg) × Activity (METs) × 60 × 3.5/200

 

Where:

  • The number of Calories is your energy expenditure in a specific time of cycling
  • Weight is your weight in kilograms (kg)
  • Activity is calculated in METs. It stands for the Metabolic equivalent of task
  • Duration is how long you carried out the physical activity (in minutes)
  • 5 is a constant. Your body uses 3.5 milliliters of oxygen per kilogram of body weight per minute at rest
  • 200 is a constant

 

Metabolic Equivalent of Task (MET)

MET measures how much oxygen your body expends on physical activity compared to when it is at rest. This metric varies for different physical activities. The table below shows the corresponding MET values for cycling.

Activity

METs

Bicycling: 12 - 13.9 mph

8.0

Bicycling: mountain biking, uphill

14.0

Stationary cycling

6.8

Now, let’s use our weight loss cycling calculator to calculate calorie expenditure. If you weigh 70kg and cycle at 12mph for one hour,

Calories = 70 × 8.0 × 60 × 3.5 / 200

Calories = 588 Kcal

This means that you can burn about 588 calories of energy in 1 hour of cycling at 12mph.

Also, if you weigh 70 kg and ride a stationary bike 30 minutes a day, 

Calories = 70 × 6.8 × 30 × 3.5 / 200

Calories =  250 Kcal

This means that riding a stationary bike 30 minutes a day results in burning 250 calories

But remember, this formula is only an approximation and may not be accurate for everyone. The actual calories you burn with cycling may vary depending on other factors, such as your age, gender, metabolism, intensity, duration, terrain, wind, and temperature. So, do not rely only on this formula to measure your calorie expenditure, but use it as a guide or a reference. 

If you want a more precise and personalized estimate of your calorie expenditure, you can use a device, such as a heart rate monitor, a fitness tracker, or a smartwatch, that can measure your heart rate, distance, speed, and other parameters.

Can You Lose Weight By Riding A Bike Every Day?

It takes burning approximately 3500 calories of energy to lose one pound of fat. Let’s use the example from the previous section.

At 70kg and cycling at 12mph for one hour, you will burn 588 calories of energy. Therefore, to lose one pound of fat, you will have to exercise in this same proportion for approximately 6 hours.

Generally, if you want to lose weight from riding a bike every day, the intensity and duration of your exercise matter. Also, give yourself time and rest days to avoid overexerting yourself

You can also check out this video from Cycling Weekly for tips on losing weight through riding.

How to Track Your Progress and Measure Your Results

Tracking your progress and measuring your results can help you see how far you have come and how close you are to your goals. You will also see the areas where you need to improve while motivating and rewarding you for your efforts. 

Here are some ways to track your progress and measure your results:

Use a tracking device or an app

You can record details about your rides, such as distance, speed, and calories. Devices like heart rate monitors, fitness trackers, and smartwatches can come in handy here. With a tracking device or app, you can monitor your progress and see a condensed and detailed view of your progress. You can also get tips and prompts on when you should work out.

Keep a journal

You can document your routes, terrain, and weather in your journal. Just put in any information you think is necessary. Your goals, plans, challenges, mood, and achievements are excellent journal entries.

A journal helps you articulate your thoughts, and going through it can help you see what you need to improve on and how close you are to your goal.

Take photos and videos of yourself

Documenting yourself before, during, and after your bike riding journey can be helpful in your weight loss journey. You can take pictures or videos of your bike, gear, and scenery as you progress. 

Your pictures and videos serve as evidence of your progress in your weight loss journey. You will be able to see how you have changed over time, which can motivate you to continue.

Visualize your progress

You should compare your data and notes with your goals to see how far you have come. Visualizing your progress is a great way to stay on track and see your results progressively.

How to Make Your Bike Riding More Effective and Enjoyable

The following tips can make your bike riding workout more fun and effective;

  • Choose a bike that fits your size and style: A good bike should be comfortable, safe, and durable. Before getting a bike, you can ask a bike expert or a friend for advice. We also offer a range of bicycles at affordable prices. You can always seek our advice on the best bicycle for you.
  • Wear appropriate clothing and gear: A helmet, gloves, and sunglasses are necessary when biking. This way, you don’t have to cut your ride short due to the weather, injuries, or sun.
  • Warm up before and cool down after your ride: You can do a couple of stretches and breathing exercises before and after your ride. Warming up before your ride can prepare your mind and body for the exercise, while cooling down after the ride can prevent or reduce muscle soreness.
  • Hydrate and fuel yourself: It is best to stay hydrated before, during, and after your ride. You can drink water or sports drinks and eat healthy snacks or meals before your exercise. Doing this can keep your energy and performance levels high and prevent or reduce dehydration, hunger, and fatigue. 
  • Start slowly: Starting slowly and gradually increasing your speed and intensity can help you build endurance and strength. You will also be able to avoid overexertion and injury.
  • Vary your routes and terrains: varying your routes can help you avoid boredom. It will also improve your skills and adaptability. You can try out flat, hilly, smooth, urban, or rough terrain.
  • Follow the traffic rules and safety precautions: Obeying traffic signals and staying on the right side of the road can help prevent accidents and fines. You should also wear reflective clothing and use lights. 
  • Listen to your body and rest when needed: Paying attention to your body's signals can reduce pain, fatigue, and thirst. It is best to take breaks and rest days. If you notice any medical concerns, you should consult your doctor.
  • Track your progress and celebrate your achievements: Measuring your results and rewarding yourself can help you stay on track. You should keep a record of your rides, such as your distance, speed, time, and calories, and compare them with your goals and previous rides. 
  • Remind yourself of your reasons and benefits for bike riding and weight loss, such as your health, fitness, appearance, confidence, happiness, etc. You can also use affirmations, quotes, or testimonials to inspire and encourage yourself. You can use sticky notes, posters, or wallpapers to display your reminders.
  • Join a cycling club or group, or ride with your friends or family. You can also use social media, forums, or blogs to connect with other cyclists and share your stories, tips, and support. You can use platforms such as Facebook, Instagram, Twitter, Reddit, or Medium to join or create your cycling community.

 

Conclusion

Bike riding is an excellent way to lose weight, helping you burn calories, improve your health, and have fun. Whether you're using a regular bike, an eBike, or a folding eBike, this activity can also strengthen your bones and joints, aiding in the management of various health conditions. Plus, the release of endorphins and serotonin boosts your mood and promotes relaxation.

To maximize the benefits of your bike rides, follow these simple tips: choose the right bike for your needs (like a cheap eBike for budget-friendly options or a folding eBike for portability), wear comfortable gear, and always warm up before and cool down after your ride.

Tracking your progress with photos, videos, or a journal can help keep you motivated throughout your weight loss journey.

Browse our online store to explore a wide selection of bikes, including eBikes, folding eBikes, and cheap eBikes that fit your style and budget.