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How Fast Will You Lose Weight With an Exercise Bike Workout?

by
author image Jay Schwartz
Jay Schwartz has had articles printed by the "Chicago Tribune," "USA Today" and many other publications since 1983. He's covered health, fitness, nutrition, business, real estate, government, features, sports and more. A Lafayette, Pa. college graduate, he's also written for several Fortune 500 corporate publications and produced business newsletters.
How Fast Will You Lose Weight With an Exercise Bike Workout?
Exercise bike programs help you lose weight fast. Photo Credit Jupiterimages/Photos.com/Getty Images

An exercise bike workout is one of the best ways to lose weight. You will begin to burn calories immediately, but it's important to plan your workouts so you can maximize your long-term weight loss. You will lose weight faster if you bicycle more intensely, but you should start slow and ramp up your workouts as your physical fitness improves.

Light Bicycling

You are bicycling lightly on your exercise bike if your heart is beating at 35 to 54 percent of its maximum heart rate or 220 heartbeats each minute minus your age. Bicycling lightly burns 325, 387 and 474 calories per hour if you weigh 130, 155 and 190 pounds respectively, according to the Wisconsin Department of Health and Family Services. You lose one pound when you burn 3,500 calories. Consequently, a 130-pound person bicycling lightly on an exercise bike will lose one pound in about 10.8 hours (3,500/325), while a 155-pound person will lose one pound in slightly more than nine hours, and a 190-pound person will lose one pound in about 7.4 hours.

Moderate Bicycling

You are bicycling moderately on your exercise bike if your heart is beating at 55 to 69 percent of its maximum heart rate. Bicycling moderately burns 413, 493 and 604 calories per hour if you weigh 130, 155 and 190 pounds, respectively. Consequently, a 130-pound person bicycling moderately on an exercise bike will lose one pound in about 8.5 hours, while a 155-pound person will lose one pound in slightly more than seven hours, and a 190-pound person will lose one pound in about 5.8 hours.

Vigorous Bicycling

You are bicycling vigorously on your exercise bike if your heart is beating at 70 to 89 percent of its maximum heart rate. Bicycling vigorously burns 620, 739 and 906 calories per hour if you weigh 130, 155 and 190 pounds, respectively. Consequently, a 130-pound person bicycling vigorously on an exercise bike will lose one pound in about 5.6 hours, while a 155-pound person will lose one pound in about 4.7 hours, and a 190-pound person will lose one pound in about 3.9 hours.

Planning

You should slowly increase the intensity of your exercise bike workouts. If you're younger than 50, your heart rate when your exercise is over shouldn't exceed 140 heartbeats per minute for the first three weeks of your exercise bike program, and shouldn't exceed 150 after that, according to exercise expert Dr. Kenneth Cooper. If you're older than 50, your heart rate shouldn't be higher than 100 for the first three weeks of your program, and should be lower than 110 and 120 for the next five weeks. It should never be higher than 130. You should bicycle slower if your heart rate is too high. Begin bicycling three days weekly, bicycle four days weekly within the first five weeks and bicycle five times weekly within a few weeks after that. Workouts should be four to six minutes long in your first week, but you should increase the length of each workout to 20 minutes within three months.

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