Bicycling inside and outside is an effective way to lose weight and is also an "excellent cardiovascular conditioner," according to the textbook "An Invitation to Health." Outdoor bicycling burns more calories, but many people prefer bicycling on a stationary bike indoors because outdoor bicycling can be dangerous. Your speed, effort and weight are also important criteria for figuring out how much weight you will lose riding a bicycle.
Slow Outdoor Bicycling
You should bicycle at slow speeds before you bicycle at fast speeds, according to prominent exercise expert Dr. Kenneth Cooper. For example, Cooper recommends bicycling 12 mph three days per week during the first week of an outdoor bicycling program and 15 mph four days weekly during the fifth week. Bicycling 10 to 11.9 mph burns 422 calories per hour if you weigh 155 lbs., according to "Calories Burned Per Hour," a chart compiled by the state of Wisconsin. Heavier people more calories; lighter people burn fewer calories. If you burn 422 calories in an hour, it will take you about eight hours to lose 1 lb. because you need to burn 3,500 calories.
Fast Outdoor Bicycling
Faster bicycling burns more calories than slower bicycling because it requires more effort. When you increase your effort, your heart rate increases and a "higher heart rate mans more oxygen and fuel burned," according to "The Complete Guide to Walking." Bicycling 14 to 15.9 mph for an hour burns an average of 863 calories in people who weigh 190 lbs., an average of 704 calories in people who are 155 lbs. and an average of 590 calories in people who are 130 lbs. If you burn 863 calories per hour, it will take you about four hours to lose 1 lb.
Easy Indoor Bicycling
Cooper recommends bicycling 15 mph during the first week of a stationary bicycling program and gradually increasing your speed until you're bicycling 25 mph during the 14th week. The Wisconsin study bases its weight-loss estimations on effort, not speed. Light effort stationary bicycling means your heart rate is between 35 and 54 percent of your maximum heart rate. Your maximum heart rate is 220 beats each minute minus your age. Light effort stationary bicycling for an hour burns 474 calories if you weigh 190 lbs,, 387 calories if you're 155 lbs. and 325 calories if you're 130 lbs. A 190 lb. person needs to bicycle 7.4 hours to lose 1 pound, while a 155 and 130 lb. person need to bicycle nine and 10.8 hours, respectively.
Intense Indoor Bicycling
Vigorous stationary bicycling means your heart rate is between 70 and 90 percent of your maximum heart rate. If you're 40 years old, your heart rate will be between 126 and 162 beats per minute if you're vigorously bicycling. Vigorous stationary bicycling for one hour burns 906, 739 and 620 calories if you weigh 190, 155 and 130 lbs. respectively. A 190 lb. person needs to vigorously bicycle 3.9 hours to lose 1 lb., while a 155 and 130 lb. person need to bicycle 4.7 and 5.6 hours, respectively.
References
- "An Invitation to Health"; Dianne Hales; 2010
- "Controlling Cholesterol The Natural Way"; Dr. Kenneth Cooper and William Proctor; 1999
- State of Wisconsin Department of Health and Family Services: Calories Burned Per Hour
- American College of Sports Medicine: Home Page
- "The Complete Guide To Walking"; Mark Fenton; 2008
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