You have to burn off 3,500 calories to lose one pound, reports Columbia (N.Y.) University. Cycling is an excellent exercise if you want to maximize your calorie loss. Fast bicycling is the second-best of 22 activities on the "Calories Expended By Exercise" chart in "The Well Adult." Vigorous stationary bicycling is first among 20 gym activities on the "Calories Burned In 30 Minutes" chart in the July, 2004, issue of the "Harvard Heart Letter."
Calories Needed To Exercise
You must consume a lot of calories to bicycle effectively, according to "Swim, Bike, Run." Calories are a measurement of energy. Eating too little causes bad performances, increases the risk you will quit and makes you susceptible to injuries, infections and viruses.
If you weigh 200 lbs., you must consume 540 calories to bicycle at 13 mph for an hour, or 405 calories if you weigh 150 lbs. If you bicycle at 19 mph, you must consume 864 calories if you're 200 lbs.and 648 if you weigh 150 lbs.
Fast Bicycling
Fast bicycling and fast running are tied for first as the best exercises for losing weight, according to the "Harvard Heart Letter." Cycling might be the best in the long run because "cycling is less traumatic to the joints than running" and causes fewer people to quit, reports "Controlling Cholesterol."
You will lose 1,466 calories or slightly less than half a pound if you weigh 185 lbs and bicycle more than 20 mph for an hour. Your calorie loss is 1,228 calories if you're 155 lbs. and 990 calories if you're 125 lbs.
Moderate Bicycling
Bicycling at moderate speeds results in about half the weight loss of fast bicycling. While losing weight, you improve your chances of living longer because moderate exercise 30 minutes per day thrice weekly reduces your risk of death from heart disease by 26 percent, according to the Aug., 2009, issue of "Harvard Men's Health Watch."
You will lose 710 calories if you weigh 185 lbs. and bicycle at 12 to 13.9 mph for an hour. Your calorie loss is 596 calories if you're 155 lbs. and 480 calories if you're 125 lbs.
Mountain Bicycling
Mountain bicycling results in less weight loss than fast bicycling but more weight loss than moderate bicycling, according to the "Harvard Heart Letter." It is also strengthens your thighs and back and improves your endurance because you need to increase your effort when you ride up hills, reports "The Complete Guide To Walking."
You will lose 754 calories if you weigh 185 lbs. and mountain bike for an hour, 632 calories if you're 155 lbs., and 510 calories if you're 125 lbs.
Stationary Bicycling
Vigorous stationary bicyclists lose more weight than moderate and mountain bicyclists. The "Harvard Heart Letter" doesn't define vigorous, but reports it is the best gym activity for weight loss. You will lose 932 calories if you weigh 185 lbs. and cycle for an hour, 392 calories if you're 155 lbs., and 630 calories if you're 125 lbs.
Your calorie loss declines to 622 if your exercise is moderate and you weigh 185 lbs., 520 if you're 155 lbs., and 420 calories if you're 125 lbs.
References
- "Swim, Bike, Run;" Glenn Town and Todd Kearney; 1994
- "The Complete Guide To Walking;" Mark Fenton; 2001
- "The Well Adult;" Dr. Mike Samuels and Nancy Samuels; 1988
- "Controlling Cholesterol;" Dr. Kenneth H. Cooper; 1989
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