Aerobic exercise causes oxidation to occur in your muscles, requiring your body to burn fat. Low to moderate-intensity exercise burns more fat during the workout than vigorous-intensity aerobic exercise, according to a 2002 study published on PubMed.gov. However, the more calories you burn during a workout, the more fat you will lose overall and the quicker you will shed pounds. Both elliptical and exercise bike workouts can help you lose fat and weight. Consult your doctor before you start a vigorous weekly exercise routine.
Caloric Deficit
To burn fat, you must achieve a state of caloric deficit, according to the Centers for Disease Control and Prevention. When you consume fewer calories than you burn, your body will have to draw on stored fat for energy. Following a reduced-calorie diet and burning calories with exercise bike or elliptical workouts can help you create this calorie deficit. For each pound you want to shed, you'll have to consume 3,500 calories fewer than you burn over several days. Thus, you'll need to burn 500 calories more than you consume each day to shed 1 lb. per week.
Calories Burned
The number of calories a workout burns depends on your weight as well as the length and intensity of the workout. The longer and the more vigorous the workout, the more calories it will burn. The more you weigh, the more calories you will burn. A 160 lb. person can burn 292 calories in one hour of leisurely biking at less than 10 mph, according to MayoClinic.com. A 240 lb. person can burn 436 calories with the same workout. One hour of low-impact aerobics such as an elliptical workout can burn 365 calories for a 160 lb. person or 545 calories for a 240 lb. person, estimates MayoClinic.com. An hour of vigorous-intensity biking can burn even more calories. A 154 lb. person can burn 590 calories in one hour of biking at speeds greater than 10 mph, according to the Centers for Disease Control and Prevention.
Burn More
You can increase the calorie-burning and fat-burning efficiency of your workouts by making them more difficult in a variety of ways. Try adding intervals of higher-intensity effort to your workouts. For example, increase the resistance of the pedals on the bike or elliptical or pedal faster for several minutes at a time before resuming your regular pace. Or choose a pre-set workout mode such as intervals or hills.
Benefits
The elliptical trainer provides a low-impact workout, and the exercise bike provides a non-impact workout. Both of these workouts put less stress on your joints than high-impact exercises such as jumping rope or running. Aerobic exercise that helps you burn calories and fat can benefit your health in many ways, including reducing your risk of heart disease, type 2 diabetes, obesity, metabolic syndrome, some cancers and depression, according to the Centers for Disease Control and Prevention.
References
- National Library of Medicine: Exercise Intensity and Fat-Burning -- Theoretical Principles and Practical Considerations
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- Centers for Disease Control and Prevention: Healthy Weight -- Caloric Balance
- Centers for Disease Control and Prevention: The Benefits of Physical Activity
- MayoClinic.com: Exercise for Weight Loss -- Calories Burned in 1 Hour
Member Comments