Bicycling can be an effective method of counting calories. It allows you to burn calories at a predictable rate simply by bicycling at a constant pace. Your calorie expenditure depends on a variety of factors, primarily your heart rate and VO2 max. VO2 max is your maximum oxygen consumption rate, and is a good measure of your aerobic conditioning. Each gender uses a specific formula to calculate calorie expenditure rate.
Step 1
Run as far as you can in 12 minutes. The following equation estimates your VO2 max from your 12-minute running distance: VO2 max = (D - 505) / 49.2]. The "D" variable in this equation is your maximum 12-minute running distance in yards.
Assume for this example that you're able to run 2,400 yards in 12 minutes. Your VO2 max is (2400 - 505) / 49.2 = 38.5.
Step 2
Weigh yourself in pounds with a bathroom scale. Let your weight be 155 lbs. for this example.
Step 3
Put your heart monitor on and begin cycling. Start the recorder on your heart monitor once your heart rate exceeds 90 beats per minute, or bpm. Select a cycling speed that will keep your heart rate above 90 bpm and below 150 bpm. Stop the heart rate recorder after you complete your bicycling session.
Assume for this example that your heart rate during a 32-minute bicycling session averaged 125 bpm.
Step 4
Calculate your calorie expenditure during the bicycling session if you're female. The following formula is available from the "Journal of Sports Sciences": Calories Burned = [(0.380 x VO2 max) + (0.450 x Heart Rate) + (0.274 x Age) + (0.0468 x Weight) - 59.3954] x Time / 4.184. Provide your age in years, your weight in pounds and the time of your bicycling session in minutes.
Assume for this example that your VO2 max is 38.5, your average heart rate was 125 bpm, your age is 34 years, your weight is 155 lbs. and the duration of your bicycling session was 31 minutes. You burned [(0.380 x 38.5) + (0.450 x 125) + (0.274 x 34) + (0.0468 x 155) - 59.3954] x 32 / 4.184 = 215 calories during your bicycling session.
Step 5
Calculate your calorie expenditure during the bicycling session if you're male. The following formula is available from the "Journal of Sports Sciences": Calories Burned = [(0.404 x VO2 max) + (0.634 x Heart Rate) + (0.271 x Age) + (0.179 x Weight) - 95.7735] x Time / 4.184. Provide your age in years, your weight in pounds and the time of your bicycling session in minutes.
Assume for this example that your VO2 max is 38.5, your average heart rate was 125 bpm, your age is 44 years, your weight is 155 lbs. and the duration of your bicycling session was 31 minutes. You burned [(0.404 x 38.5) + (0.634 x 125) + (0.271 x 44) + (0.179 x 155) - 95.7735] x 32 / 4.184 = 296 calories during your bicycling session.
Things You'll Need
- Bathroom scale
- Heart monitor
- Calculator
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