Bicycles are preferred for exercise for several reasons. Many people are drawn to them over running because riding a bicycle reduces the stress and trauma that can be incurred by your ankles, knees and hips. Bicycles also allow you to travel at faster speeds than you could on foot, and they double as a form of transportation that you can use to commute to and from work and other activities. Whatever your reason for doing it, bicycling burns calories and can help you lose weight.
Effects of Exercise
Exercising on a bicycle achieves an aerobic effect. This type of exercise is the most efficient approach to prompting weight loss through working out. Aerobic exercises are moderate-intensity, endurance-based forms of activity that elevate the heart rate and the breathing rate. Common aerobic exercises include running and swimming in addition to riding a bicycle.
Recommended Schedule
Aerobic exercise is recommended for general health and well-being. The recommended minimum for this type of exercise is to work out for at least 20 to 30 minutes on most days of the week. Longer sessions are better but may be difficult if you are not used to exercising. However, as you exercise you will build endurance and find it easier to last longer during workouts.
Calories Burned
According to the Mayo Clinic, riding a bicycle can burn several hundred calories an hour. The exact amount depends on several variables, including weight, gender, speed and terrain. On average, though, a 160-lb. individual bicycling at or below 10 miles an hour -- a leisurely pace -- can burn an estimated 292 calories. A 200-lb. person can burn about 364, while a 240-lb. person can use roughly 436 calories in an hour. As the difficulty of your bicycling over a given period of time increases, so will your calories burned.
Considerations
Burning calories is the most effective way to lose weight, but if you are immediately replacing those lost calories you won't make much headway. Make sure you are eating a reduced-calorie diet that brings in fewer calories than your body uses in a day. This will force your body to sustain itself by processing fat deposits, which will help you lose weight and reduce your body fat content. It will also make your bicycling exercise more efficient.
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